PFC (Protein, Fat, Carb) balanced eating?

[DollarBill]

I’ve just started reading about PFC (Protein, Fat, Carb) balanced eating. Does anyone have experience eating this way? Would you please share your results?

Little back ground on myself: I’m 40yr old, 5’ 10” and currently at 218 lbs (Down from 233 lbs in the last 2 months). In my past I’ve always been a fairly healthy eater and have an active lifestyle. Over the last 24 yrs I’ve “yo-yo’d” a bit between 175-220 lbs. Most of the time I would get in a health kick then slack off until the weight would creep back. I’m retired now and have more time to dedicate to being active and healthy.

When I get into my routine to lose weight then I just try to eat healthy like eating lean meats and veggies (Plus exercise). I normally don’t count calories and don’t come close to starvation mode. It seems to work well but I’m wondering if I might be doing it wrong; as in not getting enough good fats.  I’ll admit I’m in the old school way of thinking like trying to cut most fat out of my diet.

After reading things like the PFC balanced eating it makes sense to add more fat to my diet. I know I’m already getting some good fats from nuts and from other foods naturally (Plus a little from cooking in oil/butter) but it’s probably about half of what I should be getting. It’s just hard for me to wrap my head around eating more fats to lose weight. It would never occur to me to add oil to a dish let alone eat a tbs of it. With all that said, I’m going to try to start eating a balanced PFC even if I see a little weight gain in the beginning. Hopefully my body will adjust and I will see a difference.

[Frankies Girl]

My husband and I have been eating this way for over 4 months. I've lost just over 40 pounds, he's lost over 25 (but he's also working out intensely and doing weights, so he's lost more fat and gained muscle).

We eat a whole lot of eggs, chicken, pork (bacon!), beef, and fish - that is our primary meal component. We eat a whole lot of veggies too, and healthy carbs in moderation (whole wheat, brown rice, beans).

I use olive oil a whole bunch (eliminated canola and veggie oils). We eat cheese, drink 2% milk, and add in bacon grease to stirfry. High fat (but healthy) veggies like avocados we eat 2-3 times a week. One of my favorite snacks is about 20 almonds with a cheese stick (or hunk of cheddar cheese).

We don't eat much fruit any more. We've tried to reduce sugar in general.

Once we added back in the fats (especially the dairy), it seemed to help both in reducing the hunger feelings and no longer feeling deprived, making it easier to stick to the diet change.

[retireatbirth]

Fats have gotten an unfairly bad rap for a long time and I'm glad to see the mainstream media is coming around. I've been eating healthy fatty foods for a long time.

- Eggs
- Olive oil
- Peanut butter
- Almonds
- Pecans
- Whole Milk

For protein, I eat chicken many many times per week. Packs of frozen chicken breasts are cheap, versatile, and healthy.

I avoid most carbs (no sugar), but I do regularly eat oatmeal (complex carb) for breakfast and sweet potatoes.

The most important thing you can do is avoid eating sugar. You should aim to eat ZERO grams of sugar. Doesn't matter if it's added sugar or naturally occurring in fruit or something. No sugar. Make that a habit like saving money is a habit and then every once in a while you can give in and spend/eat sugar, but build the habit.

[seattleite]

Heh, that's pretty funny. I didn't even realize that this was a thing. It's how I've been eating for about a decade, basically as a way to not always be so hungry. Fat makes you feel satisfied for a long time.

When I eat just carbohydrates I'm satisfied quickly but I get hungry soon.
When I add protein and fat to it I'm satisfied quickly but I don't get hungry for a long time.
When I eat only protein and fat I feel gross.

I have no idea what proportions of each I eat, though I'm sure it varies depending on what my body needs. I just always make sure that there's some form of carbohydrates, protein, and fat in every meal or snack.

I figure your body needs all of those and any fad diet that says that one of those three is bad is a crock of shit.

[Liz]

Fats are good! I know you said you don't track calories, but maybe think about tracking your protein, fat, and carb intake for a few days using My Fitness Pal, just to see how much of each macro you're getting in your usual meals. Some of my favorite fats are avocados, EVOO, nut butters, nuts, full fat yogurt, and bacon. I also like cooking with coconut oil as an easy way to add in good fats.

[accolay]

I'd say just all foods are ok in moderation, and there is no secret to losing weight: diet and exercise. You must be aware of your caloric intake or you wont lose weight. Burning more calories than you take in will result in weight reduction.

[use2betrix]

there is no secret to losing weight: diet and exercise. You must be aware of your caloric intake or you wont lose weight. Burning more calories than you take in will result in weight reduction.

This.

That being said, we cook all our food 2 days a week. All my meals have 6 oz(cooked) meat, and 1/2 to 3/4 cup rice. I eat 6x a day and have been doing this for about 4 years. I workout 3-4x a week. I am naturally pretty thin so I have to make myself eat. The biggest I've got was 220lbs at around 10% BF and I'm 5'10. However, most mustachiand wouldn't like to see my supplement (protein) budget each month lol. Very non mustachian.

[winterbike]

I'd say just all foods are ok in moderation, and there is no secret to losing weight: diet and exercise. You must be aware of your caloric intake or you wont lose weight. Burning more calories than you take in will result in weight reduction.

That's not wrong, but it's terribly inefficient. It's akin to saying "drink less" to an alcoholic. The reason people eat too much is because certain foods and habits mess up their hunger signals.

Eat mostly minimally processed meats, fruits and veggies. Your hunger will go back to normal, and you'll stop eating until you're too fat to move.

[andy85]

check out marksdailyapple.com (primal blueprint)

as mentioned above, healthy fats are great for you and i eat a lot of fat. keep protein high/moderate, fat high/moderate, and carbs low/moderate. The WORST thing you could do is get on a healthy fat kick while ALSO consuming a bunch of carbs...recipe for disaster.

I'd keep protein .5-1g per pound of body weight, then adjust your caloric intake according with fats and carbs.

Remember:
fat: 1g = 9 calories
protein/carbs: 1g = 4 calories

[Slydermv]

Here's some helpful guidelines:

A real simple way to think about diet is this:

Eat more calories then you burn - gain weight
Eat less calories then you burn - lose weight.

To determine your maintenance calories there are some really complex formula's, but a great baseline is multiple your weight by 14-16.

All three macro's are important, and fat especially for multiple reasons... but the most important is satiety.  Or feeling full.

Protein intake is dependent on your goals.  the 0.5-1.0 gram or protein per pound of lean body mass is good.  If you want to build muscle and are weight training, stick to the higher end.  Fat intake should be around 25% of your caloric intake, and the rest can be carbs.

Sound like you want to lose weight.  Your calorie goal should be about 10-12 times you body wieght.  So for you, I'd look at something like this

218 x 12 - 2600 calories a day to lose about a pound a week
Protein - (0.7 x 218) - 150 g a day (600 cals)
Fat - (2600 x 0.25)/9 = 72 g a day (648 cals)
And the rest can be carbs (2600 - 600 - 648 = 1352 cals) or 338 g (1352/4)

Wieght yourself once a week monday morning... track your progress and adjust your calorie intake as you lose wieght and get to your goal.

I really would suggest getting myfitnesspal or similar calorie counting program becasue it's suprising how many calories some foods have.  Once you get a base line, and if you are monitoring your wieght and don't have strength or sport specific goals... it will become much easier to eye out portions if you count for a few months.

Good luck and enjoy!

[Kriegsspiel]

I’ve just started reading about PFC (Protein, Fat, Carb) balanced eating. Does anyone have experience eating this way? Would you please share your results?

Little back ground on myself: I’m 40yr old, 5’ 10” and currently at 218 lbs (Down from 233 lbs in the last 2 months). In my past I’ve always been a fairly healthy eater and have an active lifestyle. Over the last 24 yrs I’ve “yo-yo’d” a bit between 175-220 lbs. Most of the time I would get in a health kick then slack off until the weight would creep back. I’m retired now and have more time to dedicate to being active and healthy.

When I get into my routine to lose weight then I just try to eat healthy like eating lean meats and veggies (Plus exercise). I normally don’t count calories and don’t come close to starvation mode. It seems to work well but I’m wondering if I might be doing it wrong; as in not getting enough good fats.  I’ll admit I’m in the old school way of thinking like trying to cut most fat out of my diet.

After reading things like the PFC balanced eating it makes sense to add more fat to my diet. I know I’m already getting some good fats from nuts and from other foods naturally (Plus a little from cooking in oil/butter) but it’s probably about half of what I should be getting. It’s just hard for me to wrap my head around eating more fats to lose weight. It would never occur to me to add oil to a dish let alone eat a tbs of it. With all that said, I’m going to try to start eating a balanced PFC even if I see a little weight gain in the beginning. Hopefully my body will adjust and I will see a difference.

From what I just googled, it looks (exactly) like the Zone method, which has worked for a whole lot of people. He says some weird things on his website, but there's nothing stoopid in there like the Last Chance Diet.

[r3dt4rget]

Protein, fat, and carb balance has little to no effect on weight loss. Fat storage happens when you intake excess energy from food. This energy, measured in calories, comes from the 3 major macro nutrients fat, protein, and carbohydrates. A gram of protein and carbs contain 4 calories, while a gram of fat contains 9 calories. Losing weight is as simple as controlling your energy intake and expenditure.

Eat more calories than you need per day on average = gain weight
Eat less calories than you need per day on average =  lose weight

What determines how many calories your body needs? Your metabolism, or basal metabolic rate (BMR) is the amount of calories your body needs everyday at rest (if you laid in bed all day without physical activity). It's higher the more mass your body has. It's actually incorrect to say skinny people have higher metabolisms, when in reality their bodies burn less calories than someone who is overweight. Obviously, BMR is not helpful because we are all active on some level. So to figure out a better number for weight loss decisions, we have TDEE or total daily energy expenditure. You can use a calculator such as this one: http://iifym.com/tdee-calculator/

Your TDEE number represents an estimate of the amount of calories your body needs per day on average to maintain weight (a near perfect energy balance). To lose weight, simply eat 300-500 calories per day less than your TDEE. To gain weight, eat more. It doesn't matter how many grams of fat, protein, or carbs you eat. As long as your net calories are negative you will lose fat.

Of course you can always adjust the energy expenditure side of the equation as well with cardio. So if your TDEE was 2400 calories and you ate 2400 calories, you could run off 400 calories and lose weight like that. A combination of calorie restriction and cardio works well for most people.

[mm1970]

Protein, fat, and carb balance has little to no effect on weight loss. Fat storage happens when you intake excess energy from food. This energy, measured in calories, comes from the 3 major macro nutrients fat, protein, and carbohydrates. A gram of protein and carbs contain 4 calories, while a gram of fat contains 9 calories. Losing weight is as simple as controlling your energy intake and expenditure.

Ha ha ha ha!!

This is actually not true for everyone.  There's some pretty good new information coming out about this all of the time.

The reason why it matters is that (depending on the person, we are all our own special snowflakes), eating certain foods like carbohydrates (especially processed ones) affects your blood sugar, insulin response, and inflammation - will affect how you are able to lose or maintain weight.  A calorie is NOT a calorie.

It's also why you see people who count calories and do better on certain "diets" than others.  I have learned (as a post-2nd baby, pre-menopausal, 40-something female) that calorie count being equal, I lose weight MUCH faster if I limit my carbohydrate intake to a maximum of 2 servings per day.

One interesting book is "Refuse to Regain" by Dr. Barbara Berkeley.  In her work with obese individuals, she found that just having been obese or overweight affected how each person's responded to carbohydrates.  People who were "NOW" (never overweight) were able to eat them, but people who were "FOW" (formerly overweight) were not able to eat as many (if any) in order to maintain weight loss.  Just the fact of having been overweight permanently affecting the way the body digests and absorbs them.  Fascinating stuff.

Of course we are learning more about this all of the time.

[bacchi]

While a calorie IS a calorie (it's not some dieting term; it's an actual unit of energy), the "calories" on the labels of food products is not the actual burnable calories. It's the ME (metabolizable energy) calories, which is based on old formulas about how the body processes certain food types. The body can absorb more (or less) than the ME calories depending on how the food is prepared, if the eater is sick, and, presumably, how our individual bodies process food.

In other words, counting the same number of calories on one diet can yield different results than counting calories on another diet.

[Self-employed-swami]

I have had the same experience as MM1970, as far as being much more successful when I limit my carb intake, and avoid highly processed carbs entirely. 

But, I don't know if that is because a higher protein, lower carb, moderate fat diet is easier to stick to, or if it actually is something with the carb/protein ratio at the same overall caloric count.

[DollarBill]

Thanks for all the good info here. I know this way of eating shouldn’t be profound for most but for some reason I’ve always missed the reasoning to add good fats to my diet. I would always try to side step fats unless I was on an eating binge. I have been known to overindulge and comfort eating.

I have been using myfitnesspal  for the last two months and it’s helped out a lot. It helps motivation to make it to the gym and be more aware of what I eat. This is how I ended up reading about this balanced approach. I was already doing well at cutting my weight doing everything that I’ve always done but I will say that I have the urge to have good snacks throughout the day and before bed. When I look back at my past entries it looks like I was spot on with Protein and both my Fat/Carbs were low but overall calories have always been a deficit. I plan to continue to drop weight to about 190 lbs then just work on building/toning muscle.

So I’ve bumped up my Fat intake with stuff like avocados, olive oil, soy nuts, and peanut butter. I’ve only done this for the past 3 days. What I’ve noticed is that I do stay full for longer times and don’t have as much of an urge to snack. I’m thinking it’s because my blood sugar isn’t spiking as much. I also had one of the best nights of sleep in many years last night. I normally have a hard time falling asleep. It’s normally around 12-1 (even then I don’t feel tired) and I seem to wake up at 3, 5, and 6:30. However, last night I got tired and feel asleep at 10:30 and only woke up once at 3:30 but quickly drifted off again then woke up at 6:30. I don’t think I’ve had a solid 7 hrs since I was a kid. Once again I wonder if it had to do with my blood sugar levels. I really hope this becomes routine because it really felt good. My ankles seem to feel a little better; they’ve been a little sore when I get up in the morning.

I drink water most of the time but at times I will squirt some flavor in it. I’ve even notice that will make me want to snack more so I’m going to cut it out for a bit to see the real difference with this new eating plan.

I would like to add more cheese for snacks but I don’t know if I can keep it in the house…it’s one of my weaknesses. So for now I’ll just have to stick to cottage cheese and the free samples at the grocery store.
   
I would like to find out more about which foods fit into each category or how to piece a meals together. I’ll go back and read the sites that some of you posted but if you have any more I’d appreciate it.

The place I first read about this was at http://www.dietitiancassie.com/pfc-balanced-eating-part-1-what-is-pfc/ it's a 3 part series. But I haven't found to many other sites with more details.

[r3dt4rget]

Protein, fat, and carb balance has little to no effect on weight loss. Fat storage happens when you intake excess energy from food. This energy, measured in calories, comes from the 3 major macro nutrients fat, protein, and carbohydrates. A gram of protein and carbs contain 4 calories, while a gram of fat contains 9 calories. Losing weight is as simple as controlling your energy intake and expenditure.

Ha ha ha ha!!

This is actually not true for everyone.  There's some pretty good new information coming out about this all of the time.

The reason why it matters is that (depending on the person, we are all our own special snowflakes), eating certain foods like carbohydrates (especially processed ones) affects your blood sugar, insulin response, and inflammation - will affect how you are able to lose or maintain weight.  A calorie is NOT a calorie.

That has been the misconception for a long time. But it's actually incorrect. A calorie is a calorie. It's a unit of measurement. As for a low carb diet, you lose water weight quickly. Low carb diets reduce the amount of glycogen stored in muscles and the liver. So if you go a few days without carbs you may lose 5 lbs on the scale but it's not fat loss. Two studies in particular make this case. One done by Harvard on 811 subjects in 2009, one by the University of Pennsylvania on 63 obese adults. The subjects were separated into different diets such as low carb, high fat, high carb, etc. After 3-6 months the low carb group had lost more weight in both studies. But by 12 months and then 2 years (for Harvard study) the weight loss for each group evened out. There was virtually no difference in the weight loss between the groups.

It's a scientific process not magic. A calorie deficit will yield fat loss regardless of what your macro balance looks like. Insulin response and factors like that don't effect the process as much as people like to believe. Individuals are different as far as their tolerance to certain foods, but generally it's calories in vs calories out.

[Gerard]

A calorie deficit will yield fat loss regardless of what your macro balance looks like. Insulin response and factors like that don't effect the process as much as people like to believe. Individuals are different as far as their tolerance to certain foods, but generally it's calories in vs calories out.

Is there room for the concept of satiety in such a minimalist perspective, though? I have no clue what insulin response does or doesn't do to me. But my casual slide this winter into a diet heavier in fat, protein, and fibre has led to my feeling full/happy faster and thus eating smaller meals at each sitting (but maybe more meals, 'cause I really like to eat). I seem to be down about 8 pounds over where I usually am at this time of year (I typically gain weight over the winter and lose it over the summer).

[Kriegsspiel]

A calorie deficit will yield fat loss regardless of what your macro balance looks like. Insulin response and factors like that don't effect the process as much as people like to believe. Individuals are different as far as their tolerance to certain foods, but generally it's calories in vs calories out.

Is there room for the concept of satiety in such a minimalist perspective, though? I have no clue what insulin response does or doesn't do to me. But my casual slide this winter into a diet heavier in fat, protein, and fibre has led to my feeling full/happy faster and thus eating smaller meals at each sitting (but maybe more meals, 'cause I really like to eat). I seem to be down about 8 pounds over where I usually am at this time of year (I typically gain weight over the winter and lose it over the summer).

It works better that way, but it's not necessary to feel satiated in order to lose fat.

[JoJo]

Something I've added to my diet is flax seeds.  I eat about 2 tablespoons daily. 

First of all, it's about some of the cheapest calories you can get (I figure about 5 cents for 100 calories). 

Here's nutrition on 1 once (about 3 tablespoons):
Fat -12 grams (Omega-3s)
Carbs - 8 grams (all fiber)
Protein - 5 grams

7% of Calcium and 9% of Iron.

You can grind them and add to foods but I just eat the seeds by chewing on them.  They taste very nutty.

[accolay]

I'd say just all foods are ok in moderation, and there is no secret to losing weight: diet and exercise. You must be aware of your caloric intake or you wont lose weight. Burning more calories than you take in will result in weight reduction.

That's not wrong, but it's terribly inefficient. It's akin to saying "drink less" to an alcoholic. The reason people eat too much is because certain foods and habits mess up their hunger signals.

Eat mostly minimally processed meats, fruits and veggies. Your hunger will go back to normal, and you'll stop eating until you're too fat to move.

I dunno, as long as it's put into context. I think you know what I meant. Also would add that some are so chronically dehydrated that they can't tell the difference between hungry and thirsty anymore. But it would be good if I could get my alcoholics to drink less. You know, from a pint of vodka a day down to maybe a couple shots would be great. They'd still be alcoholics, but at least their liver would like them more. And they could probably keep a job. But I digress.

[zinnie]

I am not familiar with the ratios of the diet you are talking about, but focusing on centering my diet on things like protein, fiber, and good fats has made a huge different in my eating. I have a much easier time maintaining a low weight when the quality of what I am eating is the focus instead of just counting calories. I counted calories from adolescence until a few years ago and it didn't work that well--I still binged on crap all the time. Now, for example, I always center my meals on things that are high fiber, have some good protein, and have a good fat. And add in as many veggies as possible. After a while, meals that aren't centered around these things start to feel like a waste of money and calories. Why eat a bowl of cereal for breakfast if it won't get me through my run and I'm just going to be hungry an hour later?

I started tracking what I was eating for carbs/fat/protein ratios when I started running and I was so surprised how low my "healthy" diet was in protein and fiber. Once I started focusing on those things I was less exhausted at the end of longer runs. I also stopped being hungry between meals.

For me, focusing on what I am eating over just calories leads to more of a mentality that daily eating is for nutrition, not enjoyment. It can be enjoyable too, but it has to be nutritious to end up on my plate in the first place. (And of course there is a place for adding extras in after I've gotten the basic stuff I need--I am no stranger to desserts or refined carbs or junk food--they are just a weekly instead of daily occurrence, and are not because I'm starving or emotional, just because they are enjoyable.)

I don't find all the comments about a calorie just being a calorie when talking about weight loss valuable. We have known this for quite some time. If knowing that you just have to exercise and eat less solved obesity it would have done so already. People aren't machines. They eat when they are hungry, sad, stressed, emotional. And much of that eating is adaptive/normal--it's how we are supposed to be, there is just too much food available now. Maintaining a healthy weight comes from understanding portion size and calories, getting enough exercise, AND making yourself feel full and satiated so you stop feeling like you need to eat. Just telling yourself no but still having that feeling can only work for so long.

[LiveLean]

I'm 45, 5-11, 156.

Here's what works for me:

1. Green smoothie (kale, spinach, mixed greens, cucumber, OJ, frozen banana, protein powder) and eggs for breakfast. (Eggs are scrambled, not part of the smoothie.) Plus a shot of apple cider vinegar.
2. Chicken or fish with green veggies for lunch and dinner. (I eat at Chipotle frequently -- Burrito bowl of minimal brown rice, black beans, peppers/onions, chicken, mild/medium salsa, guacamole, lettuce, cilantro).
3. Snacks of apple slices with peanut butter, almonds, and whey protein drinks that are basically chocolate milk.
4. Drink nothing but water, often mixed with lemon juice, and the occasional glass of wine.

That's 95 percent of my eating, with the occasional chocolate splurge. I had eaten pretty healthy for a decade but drilled down to this in September 2012 when I wanted to lean out for a Halloween costume. I got so used to the simplicity and convenience of the diet that I've just stuck with it. I get everything from Costco; Chipotle is next door. I went from 167 to 151 initially by Halloween 2012, but have leveled off at 156.

[mm1970]

Protein, fat, and carb balance has little to no effect on weight loss. Fat storage happens when you intake excess energy from food. This energy, measured in calories, comes from the 3 major macro nutrients fat, protein, and carbohydrates. A gram of protein and carbs contain 4 calories, while a gram of fat contains 9 calories. Losing weight is as simple as controlling your energy intake and expenditure.

Ha ha ha ha!!

This is actually not true for everyone.  There's some pretty good new information coming out about this all of the time.

The reason why it matters is that (depending on the person, we are all our own special snowflakes), eating certain foods like carbohydrates (especially processed ones) affects your blood sugar, insulin response, and inflammation - will affect how you are able to lose or maintain weight.  A calorie is NOT a calorie.

That has been the misconception for a long time. But it's actually incorrect. A calorie is a calorie. It's a unit of measurement. As for a low carb diet, you lose water weight quickly. Low carb diets reduce the amount of glycogen stored in muscles and the liver. So if you go a few days without carbs you may lose 5 lbs on the scale but it's not fat loss. Two studies in particular make this case. One done by Harvard on 811 subjects in 2009, one by the University of Pennsylvania on 63 obese adults. The subjects were separated into different diets such as low carb, high fat, high carb, etc. After 3-6 months the low carb group had lost more weight in both studies. But by 12 months and then 2 years (for Harvard study) the weight loss for each group evened out. There was virtually no difference in the weight loss between the groups.

It's a scientific process not magic. A calorie deficit will yield fat loss regardless of what your macro balance looks like. Insulin response and factors like that don't effect the process as much as people like to believe. Individuals are different as far as their tolerance to certain foods, but generally it's calories in vs calories out.

But it's not simply calories in - calories out all of the time for everyone.  It might be that way most of the time for most people.  But on a personal level, I can tell you that no, it doesn't work that way.

I'm a big fan of personal experimentation.

So my typical daily intake of calories during weight loss mode is 1200 to 1500 calories per day.  Major sources of carbohydrates in this scenario would be 2 fruits and 2 "carbs" (potatoes, rice, wheat, beans, etc).

Simply changing from "wheat" as some of my carbs to "no wheat" for my carbs - while maintaining the same # of calories a day and the same # of sources of carbohydrates, caused a TRIPLING in weight loss (7 lbs that month vs. 2 lbs on a normal month).

Now, 2 servings a day of carbohydrates is not "low carb", it is "normal carb".

I've also read a review that Marion Nestle did on a study about calories in - calories out.  Namely: it's not 3500 calories per pound.  It requires a lot more than cutting 3500 calories to lose a pound because the body has a "set point".  Also, the body likes to hold on to fat when it thinks it is being starved.

This means that if you cut calories and you aren't losing weight - cut more, right?  No, it doesn't always work that way.  This is why sometimes when you ADD calories you lose weight FASTER.

I mean, I'm an engineer and I like numbers and math and all.  But sadly, weight loss and maintenance is NOT that simple because the body responds differently to different situations.

[mm1970]

http://www.foodpolitics.com/2010/01/how-many-extra-calories-cause-weight-gain/

http://www.refusetoregain.com/

[bacchi]

This means that if you cut calories and you aren't losing weight - cut more, right?  No, it doesn't always work that way.  This is why sometimes when you ADD calories you lose weight FASTER.

I mean, I'm an engineer and I like numbers and math and all.  But sadly, weight loss and maintenance is NOT that simple because the body responds differently to different situations.

Yeah, but...if you cut calories, you will lose weight. Take in 1500, expend 2000, and the body will find the energy from somewhere. You may not be healthy and you may feel like shit but you WILL lose weight.

But I hear what you're saying. Sometimes adjusting the diet may cause the body to process food more efficiently.

[Philociraptor]

This means that if you cut calories and you aren't losing weight - cut more, right?  No, it doesn't always work that way.  This is why sometimes when you ADD calories you lose weight FASTER.

I mean, I'm an engineer and I like numbers and math and all.  But sadly, weight loss and maintenance is NOT that simple because the body responds differently to different situations.

Yeah, but...if you cut calories, you will lose weight. Take in 1500, expend 2000, and the body will find the energy from somewhere. You may not be healthy and you may feel like shit but you WILL lose weight.

But I hear what you're saying. Sometimes adjusting the diet may cause the body to process food more efficiently.

And isn't health, not just weight, the goal? If you take in 1500 calories but your body burns 2,500, it's going to let you know by making you feel slow/lethargic and creating feelings of hunger. Those signals are stronger than most people's willpower when the end of the day comes.

[mm1970]

This means that if you cut calories and you aren't losing weight - cut more, right?  No, it doesn't always work that way.  This is why sometimes when you ADD calories you lose weight FASTER.

I mean, I'm an engineer and I like numbers and math and all.  But sadly, weight loss and maintenance is NOT that simple because the body responds differently to different situations.

Yeah, but...if you cut calories, you will lose weight. Take in 1500, expend 2000, and the body will find the energy from somewhere. You may not be healthy and you may feel like shit but you WILL lose weight.

But I hear what you're saying. Sometimes adjusting the diet may cause the body to process food more efficiently.

However, when you cut calories your body adjusts and you expend fewer than 2000.   So maybe you only expend 1750.  So you cut to 1200 and your body only expends 1300...

[DollarBill]

http://www.foodpolitics.com/2010/01/how-many-extra-calories-cause-weight-gain/

http://www.refusetoregain.com/

Thanks, I liked the http://www.refusetoregain.com/