Video: Plateau breaking

Signs That You NEED to STOP Your Diet (Taking a 2-Week Break)

• Cheat by being at maintenance. At 280, my BMR is like 2500.
• Body heat generation.
• Leptin depletion due to the diet. OH WOW – carbohydrates INCREASE leptin
• This low carb / keto diet shit was a bad thing. The trick seems to be to be balanced, around time.
• Eat less carbs in the day, more in the night.
• Carbs will bring back leptin and thats why your hunger gets managed?

ADAPTIVE THERMOGENESIS has four parts

• BMR
• Energy needed to burn your food
• NEAT (non exercise activity thermogenesis)
• Thermic impact of exercise (calorie burn due to exercise)

This ^ has to be fine tuned.

It takes 2 weeks for METABOLIC ADAPTATION.

Diet breaks:

• Matador Study: Two weeks DIET + Two weeks at MAINTENANCE. Maybe I can do this?
• Calorie Shifting: 11 days DIET + 3 days whatever.

How to loose weight if you hit a weight loss plateau

• You are in a plateau if three weeks have gone by and you haven’t lost weight.
• MODERATE decrease in your calories. No need to go crazy. Just do about 150 calorie reduction.
• As you lose weight, you have to keep reducing calories.
• ALSO, you HAVE to increase your exercise too.

You cannot just reduce the calories. You have to increase the burn too.

Interesting goal: Reduce as much weight as you can but by keeping as high calorie intake as you can,

This means you have to dial up the activity.

DON’T JUST DO TOO MUCH CARDIO – BUILD UP A MUSCLE BASE.

Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer

• ADAPTIVE THERMOGENESIS
• It reduces the the metabolism RAPIDLY. So, keep the body guessing! Just take 2 week breaks?