Although many diets rely upon a consistent restricted calorie intake, you can opt to vary your daily calorie intake. Over the course of a week, your total calorie intake will be the same, but it will include both low- and high-calorie days. Varying your calorie intake may help to prevent a diet plateau or help you to get over a plateau.
Types
A weight-loss calorie schedule or calorie-shifting diet takes your total calorie intake for the week and divides it over seven days with a varied intake on each day. Typically, your diet plan will include three days with a low calorie intake, three days with a moderate intake and one day when you consume significantly more calories. Some diets may alter protein, fat and carbohydrate consumption from day to day.
Effects
The theory behind calorie cycling is simple. Over time, some people find that their bodies adapt to the reduced calorie intake of a diet, becoming more efficient and eliminating weight loss. Calorie shifting advocates suggest that this may prevent plateaus and help you to maintain a higher metabolism, but a 1989 study in the "American Journal of Clinical Nutrition" does not support this claim. You can try a calorie-shifting diet from the beginning or use a calorie-cycling diet to break a diet plateau.
Considerations
Calorie cycling happens naturally when you are not dieting. You may find that one day you are more hungry than another or that different food choices affect your total calorie intake. When dieting, you are more likely to stick to a set calorie count. Calorie cycling allows you to maintain a natural eating pattern and lose weight. You can plan your higher calorie days for times of increased activity or celebratory meals.
Function
Planning a calorie-cycling diet or calorie schedule requires calorie counting. Figure out how many calories you need each day using a calculator that considers your weight, age and activity level (see Resources). Multiply this total by seven to figure out your weekly calorie total and subtract 3,500 calories to account for a one-pound weekly weight loss. Divvy up your calorie totals, accounting for low-, moderate and one high-calorie day each week.
Tips
Calorie cycling or shifting does require that you pay close attention to your calorie consumption and may require to you track protein or carbohydrates, depending upon the diet plan you select. You may find it helpful to use calorie counting software to track your daily intake and stick to your calorie schedule. If you find traditional diets ineffective or overly restrictive, creating a calorie schedule may allow you the variation you need to lose weight effectively.
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