When dieters decrease their caloric intake their bodies learn to expect less fuel and therefore become more fuel efficient. As a result, their metabolic rates drop and their weight loss slows. Food shifting is the practice of eating varying amounts of calories each day to confuse the metabolism, thereby resulting in greater weight loss than if a set number of calories were consumed each day, according to "Nutrition: Concepts and Controversies." Consult your physician prior to practicing food shifting or attempting to lose weight with any other method.
Step 1
Determine how many calories you should consume each day to achieve your desired weight loss. This figure will be called your baseline for weight loss. A variety of online calorie calculators, such as the one found on LIVESTRONG.COM MyPlate, can assist with this. Alternatively, you may wish to consult a dietitian to determine your personal nutritional requirements.
Step 2
Add 400 calories to your baseline for weight loss. This will be the amount of calories you will eat on Day One. For example, if your baseline for weight loss is 1,600 calories, you will consume 2,000 calories on the first day of your diet.
Step 3
Add 200 calories to your baseline for weight loss. This is the amount of calories you will consume on Day Two. For example, if your baseline for weight loss is 1,600 calories, you will eat 1,800 calories a day on Day Two of your diet.
Step 4
Subtract 200 calories from your baseline for weight loss. This is the amount of calories you will consume on Day Four. For example, if your baseline for weight loss is 1,600 calories, you will consume 1,400 calories on Day Four.
Step 5
Subtract 400 calories from your baseline for weight loss. This is the amount of calories you will consume on Day Five. For example, if your baseline for weight loss if 1,600 calories, you will eat 1,200 calories on Day Five.
Step 6
Eat your Day One calories on the first day of your diet. Eat your Day Two calories on the second day of your diet. Eat the amount of calories of your baseline for weight loss on the third day of your day. Eat your Day Four calories on the fourth day of your diet. Eat your Day Five calories on the fifth day of your diet.
Step 7
Continue to cycle through your Day One through Day Five calorie requirements every five days. Although your caloric intake will vary by up to 800 calories, your average caloric consumption will be your baseline for weight loss, allowing you to successfully lose weight.
References
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD, et al.; 2004
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