When you hear of a diet, deprivation immediately comes to mind. Almost all fad diets involve varying degrees of limitation regarding certain foods. When you drastically limit your dietary consumption, however, the body goes into a mode of survival whereby it lowers its rate of metabolism to conserve energy. Thus, fad diets may be successful in helping you lose weight for a limited amount of time, but they are not viable long-term options for weight loss. The calorie shift diet, on the other hand, does not promote deprivation. The basic idea behind a calorie shifting diet is to trick the body into believing that it is undergoing no change in caloric intake. This ensures that the body continues to maintain a high rate of metabolism even when you consume fewer calories.
Step 1
Determine how many calories you should consume on a daily basis by using the calorie calculating formula. For men, it is 10 times your weight (in kg) plus 6.25 times your height (in cm) minus 5 times your age (in years) plus 5; for women, it is 10 times your weight (in kg) plus 6.25 times your height (in cm) minus 5 times your age (in years) minus 161. Maintain this caloric intake for at least one month before starting the diet.
Step 2
Add 300 calories to your diet for two days of one week. For example, you can increase your caloric intake on Monday and Thursday. For the other days of the week, follow your normal diet.
Step 3
Subtract 500 calories from your diet on two alternating days in the following week. If you added calories on the previous Monday and Thursday, limit your caloric intake on Tuesday and Friday. Follow your normal diet on the rest of the days of the week.
Step 4
Add 400 calories to your diet for two days of the next week. To continue the pattern, do so on Wednesday and Saturday. For rest of the days of the week, follow your regular diet.
Step 5
Subtract 500 calories from your diet once again. Do this for two days, Thursday and Sunday, in the fourth week. Follow your regular diet for the rest of the days.
Step 6
Follow your normal diet for the next two weeks.
Step 7
Repeat the calorie shifting plan again for the next four weeks.
Tips and Warnings
- Follow a healthy dietary plan during the entire course of the calorie shifting diet. Follow a regular pattern for your meals; otherwise, the diet will be compromised.
- Do not start the diet without establishing a baseline. Always follow a healthy regular diet for at least a month before starting the calorie shifting diet.
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