The purpose of a calorie-shifting diet is to vary the amount of calories consumed on a daily basis over the course of a week so that the sum of the calories consumed over the week reaches an amount that allows you to effectively manage your weight. By shifting calories, you can increase your resting metabolic rate, or RMR, which is the amount of calories you can burn when you are resting. For example, an individual may need to consume 14,000 calories per week to maintain her weight. Instead of consuming an even 2,000 calories per day for seven days, calorie shifting would involve varying a daily caloric intake of 1,200 to 2,800 calories.
Step 1
Calculate the amount of calories needed to maintain your current weight. Meet with a nutritionist or a dietitian to identify your baseline caloric intake, which is the average daily caloric amount you should consume to maintain or lose weight. According to the American Dietetic Association, you multiply your current weight by 13 to get an estimated RMR baseline amount. If you are obese or sedentary in physical activity, multiply your weight by 10. If you are highly active on a daily basis, multiply your weight by 15.
Step 2
Ensure that you are getting calories from healthy foods. Use the USDA My Plate recommendations as a guide for stocking up on whole grains, fruits, vegetables, low-fat dairy foods and lean protein foods. Aim for getting about half of your calories from fruits and vegetables, one-quarter of your calories from whole grains and one-quarter from lean proteins, as recommended by the My Plate guidelines.
Step 3
Alternate your calories every other day. To do this, eat fewer calories on the first day and more calories on the next day. Keep alternating between these two daily caloric intakes, making sure that you are consuming enough to reach your weekly baseline amount. For example, if you require 14,000 calories per week, try alternating between consuming 1,500 calories and 2,500 calories daily until you reach a total of about 14,000 calories for the week.
Step 4
Plan a 14-day rotation schedule if you want something different from alternating calorie consumption every other day. For example, you can limit yourself to a lowered caloric intake such as 1,500 calories for 11 days in a row and then go off your diet by increasing your caloric amount to 3,000 calories or more for three days.
Step 5
Create a weekly calorie-shifting diet cycle if you want to shorten the 14-day rotation schedule. Calculate your baseline amount for four weeks and consume this amount for the four-week period. Reduce your caloric intake by about 500 to 1,000 calories for two days on week five. Consume your baseline amount during the other five days of the week. During week six, consume your baseline amount for five days and then take the other two days off to eat whatever you like. Continue to alternate between the sample diets outlined on week five and six.
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