Jan. 16, 2012

2 comments

Ask Trainers: My question is how high should this calorie intake be on the “high day” so I don’t sabotage the good that this high day should do for boosting my metabolism?

I find on my “high calorie day” I tend to binge and go after all the foods that I avoid or limit on the other days of the week (candy, ice cream, chocolate, salty foods). With doing this, my caloric intake goes sky high it’s embarrassing. My question is how high should this calorie intake be on the “high day” so I don’t sabotage the good that this high day should do for boosting my metabolism? Thank you and I love boot camp!

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Posted in Fitness by talltrainer | 2 Comments

 

2 Comments "Ask Trainers: My question is how high should this calorie intake be on the “high day” so I don’t sabotage the good that this high day should do for boosting my metabolism?"

  • talltrainer says:
    January 23, 2012 at 8:01 pm
    Reply

    From the desk of the Tall Trainer:

    How High for a High Day?

    For most of us 500-1000 calories extra will be the maximum HIGH we should hit.

    Let’s say your RMR (resting metabolism) is 2000. On your “low” days you are eating around 1200 calories. Low carbohydrate. So over the course of 6 days at that level you would be in a 4,800 calorie deficit. But sometimes your body doesn’t want to let go of these calories which would be equal to about 1.4 pounds. So our high day tells our body not to worry by boosting our hormones to encourage weight loss. If you ate 2,500 calories you could send this message very well and not have to undo too much. 2,500 calories is 500 calories too many which would come out of your 4,800 making it 4,300. Not too big a difference. Now if you had a 5,000 calorie high day you would have to minus 3,000 off of your 4,800. making only 1,800 calorie deficit (equivalent to 1/2 pound weight loss).

    For our high day we do want to disrupt the Low calorie Low carb pattern but we don’t want to undo all of our hard work.

    Another trick on your “high” day is to drop your protein level down so you can have more carbs. This way you can send this signal even better without as much of a calorie surplus. (if you eat 100g of protein usually you could cut it to 50 and have 50 more grams of carbs!. Yum!

    This strategy is an advanced strategy and should only be put into place after weeks of eating low calorie eating and only for the last few pounds. This strategy has hardly any effect (except to mess you up) on people who still have 50 or more pounds to lose.

    It also should only be used once the weight loss has slowed or stopped and the person in question has not derailed or “cheated” at all.

    Hopefully this helps and it’s not Too Much Information.

  • Chris says:
    January 24, 2012 at 1:38 pm
    Reply

    In addition to Jeremy’s great explaination, you can save some of the junk for later in the day but not too close to bedtime. Shoot for afternoon snacks. Saving the junk for later in the day will insure that you don’t go on a huge binge the whole day.

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