Zig Zag dieting - Not what you think.

[Cliffhanger]

I have noticed that a lot of people on here have mentioned hitting a plateau when trying to lose weight. Basically there are numerous reasons this happens which I will not get into right now. It is almost impossible to avoid hitting a plateau during weight loss when trying to reduce your body weight by a significant ammount. However zig zag dieting is one of the most effective methods for avoiding ther plateau or at least delaying it.
One of the main reasons you eventually hit a plateau during weightloss is that your body enters starvation mode in an attempt. This can be avoided with zig zag dieting.

Let's be clear here, zig zag dieting does not mean eating clean for a few days and then going on a binge.

So what is zig zag dieting? It's fairly simple really, basically what you do is reduce your calories to below maintenance for three days and then eat above maintenance on 4th and then start again on the 5th day. What this does is prevent your body from going into starvation mode.

Depending on your weight loss goals you could still eat below maintenance on the 4th day, but you would still need to up your calories. For example have it 20 per cent below maintenance on the first three days and reduce it to 10 on the forth.

 

[18to87]

I would recommend Carb Cycling over something like that although it does sound better than a lot of the rubbish out there these days.

 

[Cliffhanger]

Would never reccomend carb cycling, low carb diets are a myth and extremely difficult to maintain. Yes carb cycling shits all over Paleo or Keto but it's still flawed. Going low carb accelerates your fat loss and will be popular for that reason it's not going to be that easy to maintain. Zig Zag doesn't make you go to any extremes it's just designed to avoid your body going into starvation mode when you're cutting calories.

Fact is you won't lose weight without a calorie defecit, doesn't matter what you're eating, no defecit means no weight reduction. With Zig Zag by eating 3 days are a defecit and then with no defecit on the fourth it stops your body from believing it needs to go into starvation mode.

The thing about carbs is your body needs them for energy and while it is not untrue that your body will burn fat instead when there's not enough carbs it will tap into your protein first and will try to burn muscle also. Only protein can repair your muscles carbs can't but protein can be used for energy.

The other thing is a low carb diet will fail you the moment weight loss slows down or you're done losing weight because you're used to a completely unbalanced diet and shifting to a more inclusive one is where most people will falter.

You have to eat in a way which you can eat at for the rest of your life, not just a quick fix which helps you gets your weight down only for you to reach your goal and realise you can't maintain your eating or your exercise plans. Your gotta make tangible changes to your lifestyle, changes you will adopt for life.

Once you reach your goal with Zig Zag you eat the same and just increase your calories a little, it's a lot more complex when it's any form of carb cutting.

 

[Danish]

I think most people on a diet unintentionally do this anyway. Eat well for most days of the week, then have a slip up every few days where they'll eat more than they should. Not scarfing down a bag of chips or something, but having an extra snack or some such which puts them over their calories for that day.

Personally I find any diet that requires a name is doomed to failure. Eat less, move more is the only thing that actually works for 95% of people

I hit a plateau in my weight loss 2 weeks ago, had dropped a steady 1kg a week for 3 months then couldn't get below the 85kg mark. I couldn't take eating any less each day, so I just started running 7km instead of 5km when I exercise and now I am down to 83.5kg as of this morning.

 

[Cliffhanger]

You're not supposed to over eat on the forth though, just up your calories to maintenence. Discovering your maintenance level isn't as straight forward as you'd hope though.

Yeah basically when you hit a plateau there's 2 options, cut calories or increase exercise. It's just your body adjusting to eating less calories.

 

[Danish]

I'm getting close to having to find what my maintenance level is now, only a few kg to go before I reach goal so will be interesting when that happens.

I'm looking forward to adding an extra few hundred calories to the daily intake, thats for sure.

 

[Shorty]

Yeah basically when you hit a plateau there's 2 options, cut calories or increase exercise. It's just your body adjusting to eating less calories.

Yeah I usually increase intensity and tell people the same.
Most diets are difficult because they aren't sustainable, if you can get people sort of addicted to exercising it's a bit easier than changing their diet which is less likely.

Interestingly enough though, I read a story in Discover about this sort of way of life and it actually prolonging your life span.

 

[S.S.T.I.D]

Find your BMR and adjust your diet so that you are consuming 10%, or thereabouts, less in calories, keeping insulin low at all times.

Zig zag this and blah blah that, it is all garbage. This starvation mode crap, which is little more than broscience, is only going to occur at any level if you are very severely restricting calories. I'm talking around 40-50% less than maintenance, and probably even then it won't happen. And who, in their right mind, is going to restrict calories to such a degree anyway?

Like I always say, train smart before you train hard and diet smart before you diet hard. Use your brain, do proper research (i.e not forums) and you'll find the answers.

 

[Cliffhanger]

Lol starvation mode is very real and obviously people should do their own research.

I was just reccomending an alternative to the regular approaches, an alternative which is quite popular amongst some of the most elite trainers as well as nubs.

As I said the most important thing is adopt lifestyle changes, become more active in general (don't make bullshit excuses about not having time if you value your health, you'll find the time.)

 

[S.S.T.I.D]

Lol starvation mode is very real and obviously people should do their own research.

I was just reccomending an alternative to the regular approaches, an alternative which is quite popular amongst some of the most elite trainers as well as nubs.

As I said the most important thing is adopt lifestyle changes, become more active in general (don't make bullshit excuses about not having time if you value your health, you'll find the time.)

I've been doing research fella, for nearly a decade. 'Starvation mode' is totally overstated and as I very rightly pointed out you need to restrict calories by an enormous amount to even go close to entering a state that might be called 'starvation mode' or anything rivalling it.

Stick to lol@Souffs posts, you're better at that than giving out nutrition and health advice.

 

[adamkungl]

I lost 4kg in the last 2 months simply by not living across the road from McDonalds anymore :lol:

 

[Cliffhanger]

I've been doing research fella, for nearly a decade. 'Starvation mode' is totally overstated and as I very rightly pointed out you need to restrict calories by an enormous amount to even go close to entering a state that might be called 'starvation mode' or anything rivalling it.

Stick to lol@Souffs posts, you're better at that than giving out nutrition and health advice.

Yeah and there's other nutritionists and experts who've been doing it for 20 years who argue otherwise.

A, I'm not a fella
B, I know it's reality from personal experience. A few years ago I saw a nutritionist because I wanted to take my body to the next level, after two months on a meal plan she created my body went into severe starvation mode, I couldn't sleep, I stopped getting my period and my whole body was thrown out of whack.
C, Figuring out your BMR is not that straight forward either
D, I've not only spent my own time reading all the information I could for years but my self have gotten my body fat down to 16 per cent as a result of my own extensive research.
E, I've studied nutrition at a tertiary level
F, Scientists discover new things about what works and what does not on a frequent basis when it comes to diet and fat loss. Information becomes outdated all the time.

Maybe before belittling someone's information you might want to consider the idea that they have also done their research.

 

[Danish]

I lost 4kg in the last 2 months simply by not living across the road from McDonalds anymore :lol:

I have 3 24=hour mcdonalds within 10 minutes of me, and one open till 2am a 100m walk from my front door.

Temptation levels are extreme

 

[adamkungl]

I lived near UNSW...within 5 minute walking distance:
-kebab/burgers
-10000000000 dodgy asian restaurants
-Maccas
-Oporto
-4 pubs

Now I have none of those things within walking distance. My gut flab has all but disappeared...my speed and acceleration at footy has magically reappeared

 

[woodyk2]

Zig Zag dieting does have its benefits indeed. Another way ive found to get through a plateau is to totally stop exercising for 3 days or so then smashing myself back into it. However i'm one of the lucky ones where diet isnt as important as hard work.
Remember to a lot of weight loss in the 1st few weeks is usually fluid loss. A lot of people gain weight to due to increased muscle mass....remember as we all know that muscle is heavier than fat.

 

[S.S.T.I.D]

Yeah and there's other nutritionists and experts who've been doing it for 20 years who argue otherwise.

A, I'm not a fella
B, I know it's reality from personal experience. A few years ago I saw a nutritionist because I wanted to take my body to the next level, after two months on a meal plan she created my body went into severe starvation mode, I couldn't sleep, I stopped getting my period and my whole body was thrown out of whack.
C, Figuring out your BMR is not that straight forward either
D, I've not only spent my own time reading all the information I could for years but my self have gotten my body fat down to 16 per cent as a result of my own extensive research.
E, I've studied nutrition at a tertiary level
F, Scientists discover new things about what works and what does not on a frequent basis when it comes to diet and fat loss. Information becomes outdated all the time.

Maybe before belittling someone's information you might want to consider the idea that they have also done their research.

I'd considered that you had done your own research and I'd also considered that you don't know your mouth from your arse. There is nothing else to add. You have come here and spruiked rubbish and I don't care for your anecdotal nonsense.

Like I said, stick to lol@Souffs posts and posting pictures that are humorous to the simpletons that are amused by it.

 

[The European Polynesian]

Would never reccomend carb cycling, low carb diets are a myth and extremely difficult to maintain. Yes carb cycling shits all over Paleo or Keto but it's still flawed. Going low carb accelerates your fat loss and will be popular for that reason it's not going to be that easy to maintain. Zig Zag doesn't make you go to any extremes it's just designed to avoid your body going into starvation mode when you're cutting calories.

Depends on the person really. Do you even know what carb cycling aka calorie cycling is? Basically the same as "zig zag dieting".

 

[Lego_Man]

I stopped getting my period

Sounds good to me.