Weight loss programs may start out successful with a significant amount of weight lost in the first few weeks. Many times, the program hits a plateau, where the weight loss comes to a halt. This plateau can be explained by a theory called the "set point theory." Attempts to overcome this weight loss plateau include shifting, or varying, the amount of calories taken in each day.
Function
Your body requires a certain amount of calories to function every day. Some of the calories are used for regulating your internal systems. Additional amounts are required for physical activities. When the amount of calories eaten are equal to the amount used, the result is weight maintenance where weight is neither lost nor gained. When the amount of calories eaten are less than the amount of calories used, this creates a caloric deficit resulting in weight loss. A daily deficit of 500 calories over seven days will result in a total deficit of 3,500 calories. This causes a weight loss of one pound.
Metabolic Factors
Your metabolism is the rate at which you burn calories and is regulated by many factors. Increased activity, muscle mass and weight gain are factors that increase metabolism. Reduced activity, muscle mass and weight loss are factors that decrease metabolism, Additional factors that decrease metabolism include eating large, infrequent meals, age, a history of dieting and some medications. When starting a weight loss program, initial success is based on eating fewer calories than the amount of calories burned.
Set Point Theory
Diets start out as effective because of caloric deficits that force your body to use stored fat and some lean body tissue for energy. Weight loss plateaus occur when decreased metabolism no longer creates that deficit. Now, the amount of calories eaten is equal to the number of calories burned. This is explained by the set point theory. The set point theory states that your brain responds to weight loss by caloric deficit by adjusting its metabolic rate as protection against starvation.
Calorie Shifting
Calorie shifting is a diet method to prevent weight loss plateaus that cause diet failure. Instead of creating a continuous caloric deficit, the plan focuses on varying the daily amounts of calories eaten. Deficits can vary between 10 to 30 percent reductions in calories from day to day. Some plans are based on an 11-day cycle of varying your daily calorie totals. On day 11, the plan calls for eating whatever you want. The cycle starts again with another 11 days of caloric variations. This plan is based on the idea that varying your daily intake will prevent your brain from regulating and adjusting your metabolism. This plan avoids developing feelings of deprivation and alleviates the boredom of diets that require repetitive food plans.
Considerations
Some caloric shifting plans call for reductions of up to 50 percent of the amount of calories that you need. Reducing your food intake more than 30 percent is considered to be unhealthy. This is considered a semi-starvation mode.
References
- "Complete Food and Nutrition Guide"; American Dietetic Association; 2006
- Review of Calorie Shifting Diet Plans
- "Keep Moving: Fitness through Aerobics and Step": Esther Pryor and Minda Goodman Kraines; 2000
- Calorie Shifting Diet
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