Calorie Shifting (Refeeding) for Max. Fat Loss: Classic Body Building Principle Has Overweight Women Lose 8kg of Pure Fat in 42 Days - 2.6x More Than Calories In vs. Out Predicts
|Want to lose that blubber in a minimal amount of time? Diet like a bodybuilder and don't forget to refeed, Ladies!
The principle is as simple as effective. You're dieting for 11 days and "refeeding", i.e. eat ad-libitum for three days. The intention is to achieve a temporary deficit that's large enough to induce significant weight and fat loss in spite of the potential of temporary over-indulgence on the refeeding days.
Common sense and years of practical experience inform us that this way of dieting works, but scientific evidence is yet scarce. The latter obviously cannot be said of the beneficial effects of using moderate amounts of caffeine on a diet to (a) increase the oxidation of fatty acids and (b) stabilize your energy levels. Against that background it appears smart that thirty of the sixty overweight or obese, but otherwise healthy women (aged between 26- 45 y) with sedentary life styles, who were selected to participate in the study at hand followed a calorie shifted diet (CSD) and supplemented with 5mg/kg of caffeine on both the calorie reduced and the ad-libitum days of their diet.
|Figure 1: Overview of the three 4-week phases of the study and the respective energy intake.
"All subjects were instructed to consume their meals (containing determined calorie) only at 4 set of meals every day and avoid any other intake at other times of day. The time for each of these meals was optional and they were free to consume in any hour, but the time interval between meals could not be less than 4 hours (e.g. 8-12-4-8)." (Davoodi. 2014a)The subjects had to follow their 55% carbohydrate, 25% protein, 20% fat diets "to the T" for the previously mentioned 11 dieting days which were followed by 3 days of self-selecting food and energy intake. The 11-3 day-cycles were repeated 3 times (for 42 days) and followed by a whole follow-up period, in the course of which subjects received a diet containing 55% carbohydrates, 20% protein and 25% fat that was designed to match their individual energy requirements.
|Calorie shifting beats the crap out of regular dieting by preserving the dieters' RMR (Davoodi. 2014b)
|Figure 2: Body weight and body fat levels in % of baseline (Davoodi. 2014a)
Caffeine promotes fat loss, but not using it may benefit body composition
Yes, you read me right. Take another look at the data in Figure 2. While the weight in the caffeine group dropped faster, the weight / body fat loss (a proxy of changes in body composition) in the group who abstained from caffeine was significantly more favorable.
|Figure 3: Ratio of fat to weight loss - higher values = more favorable changes in body composition.
It is important, thought, to point out that this advantage occurred only during the active weight loss study. During the one-month follow up the addition of caffeine during the dieting phase inhibited the minor body fat rebound of 0.78kg and may - according to Davoodi - be what triggered the additional 1.54kg body fat loss, they observed during the maintenance follow up (Davoodi. 2014b)
- Davoodi, Sayyed Hossein, et al. "Caffeine Treatment Prevented from Weight Regain after Calorie Shifting Diet Induced Weight Loss." Iranian Journal of Pharmaceutical Research 13.2 (2014a): 707-718.
- Davoodi, Sayed Hossein, et al. "Calorie Shifting Diet Versus Calorie Restriction Diet: A Comparative Clinical Trial Study." International journal of preventive medicine 5.4 (2014b): 447.