You mean calorie cycling? I've never heard it called the "rhythm" method. And it *does* work. Bodybuilders use it to break plateaus and anyone whose tried it to break a plateau will tell you it works.
I first noticed it was strange that the next 2 weeks after 2 days of overeating and sweets at Christmas, I had my biggest weight loss since first starting. I lost 5 lbs of (obviously a lot of fluid weight) after a 4-5 lbs gain from Christmas. But the following week I was losing around 1/2 a pound a day. I had experienced pretty slowed weight loss up until this point, maybe 1/2 lb per week. Of course by the 3rd week weight loss returned to my post Xmas loss.
I hit a plateau later on in January and discovered calorie cycling. So I started a pyramid plan and immediately broke a 3 week stand off with the scale. Again, I experienced quick weight loss, more than my projected calorie deficit. It tapered off in the next couple weeks.
So does it work? It works great at busting plateaus, short bursts of weight loss and muscle building. In my own experience your body eventually catches on. At you have to readjust. There are other methods. A lot of body builders/fitness models use Tom Venuto's 3-1 (3 low cal days followed by 1 day at maintenance). Some even do 3 high days and 2 low days or various arrangements.
The reason it's believed to work is that after dieting for a long time, your metabolism slows and adjusts to your calorie deficit. Calorie cycling is a way to wake it up. I think calorie cycling works best for people who have been on a calorie deficit for a prolonged period of time or have plateaued.
I did build a lot of muscle using calorie cycling, not to mention I love it. It takes the monotony out of eating the same amount of cals every day. It was also great practice for balancing my macro/micro nutrients at maintenance.
You don't want to use any crazy swings. You can't expect to eat 1200 cals one day and then 2500 cals the next. For Tom Verunto's method he recommends your low days are no less than -20% TDEE and your high day is at TDEE. You also have to eat clean on your high days, you can't use it as a pig out on all the junk you couldn't have on your low days. One cheat meal would probably be fine that day but you should be choosing mostly extra fresh veggies, fruit, whole grains, healthy fats, lean protein.
Edited by: JENNILACEY at: 3/29/2013 (11:47)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
All that matters is that you be the healthiest you, you ca
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