Evidence, Strategic Eating, and Hydration
Benefits Of Overeating
Benefits Of Overeating
Free
Daniel Raz
Fat Loss Coach
This lesson teaches the concept of strategically overeating once a week to aid in weight loss by preventing the body from entering "starvation mode" and slowing down metabolism.
Caloric Deficit and Starvation Mode
To lose weight, you must be in a caloric deficit, meaning you burn more calories than you consume. However, being in a caloric deficit for too long can cause your body to enter "starvation mode," an adaptive mechanism where your metabolism slows down drastically. This makes it harder to lose weight and easier to regain it.
Evolutionary Perspective on Starvation Mode
Our bodies evolved during times when food scarcity was common. Starvation mode was a survival mechanism that allowed us to live longer with less food and still have enough energy to search for more. Fat was essentially stored energy, crucial for survival when the next meal was uncertain.
Overeating as a Solution
In today's environment of abundant high-calorie food, starvation mode is no longer beneficial. To counteract the negative effects of prolonged caloric deficit, the solution is to strategically overeat about once a week. This reminds your body that you are not actually starving and helps maintain a healthy metabolism.
How to Overeat Properly
Overeating in this context does not mean binge-eating junk food. It means having a day where you don't strictly monitor your nutrition or having a "cheat meal" within the day. An example provided is consuming 1,400 calories for six days a week and 2,100 calories on the seventh day, resulting in a 3,500 calorie deficit for the week, which equates to about one pound of fat loss.
The Right Way to Cheat
A "cheat day" should not involve consuming an excessive amount of calories from fast food, which could negate the week's progress. It's better to think of it as a day to relax your dietary restrictions, perhaps by having a treat like ice cream after dinner. It's also suggested to plan this overeating for times when you're likely to indulge anyway, such as when dining out with friends.
Don't Force Yourself
Overeating should not feel like a chore or competition. If you're at a restaurant and can't finish your meal, don't force yourself to finish it or take it home. You can always enjoy that meal another time, and forcing yourself to eat when full will likely diminish your enjoyment of the food.
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Complete the following task:
Activity : Plan your "overeat" day for the upcoming week. Choose a day when you might naturally eat more, like a social event or a day you prefer to relax your dietary rules.
Now, ready to put your fat loss on rocket speed while you eat heavy?
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QUIZ
What is the primary purpose of strategically overeating once a week when trying to lose weight?
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Leave your comments and questions below.
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