Q&A: Weight Plateau Despite Diet and Exercise, and the Minnesota Starvation Experiment

Recently, in recent exchanges, a representative problem has emerged, and here are my views and suggestions for similar situations.

Content is extensive, here is a brief summary:

Maintain approximately one year of 'clean' and moderate diet, 30 kilometers of daily cycling, and occasional light resistance training; initially achieved promising fat loss and weight loss effects, but the past month has been ineffective; some adverse reactions have appeared: hair loss, decreased libido, reduced work efficiency, and increased irritability;

At the same time, the questioner is confused because, despite a large amount of physical activity and maintaining an intake close to the theoretical basic metabolic rate, weight has not changed;

Analysis:

First, it is necessary to clarify a relationship. The calorie balance theory is used to explain long-term weight trends, meaning that if weight is maintained over time, it is assumed that there is no state of energy deficit. This has nothing to do with the formulas used to calculate the intake and expenditure of calories;

In the case presented, in my opinion, it is a typical 'metabolic adaptation' phenomenon, metabolic adaptation is the body's own protective mechanism, in this mode, the body becomesfrugal and efficientOn the one hand, the same amount of exercise requires less heat consumption, while at the same time, it can obtain more calories from the same amount of food; Just like moving from an old incandescent lamp to a more energy-efficient and environmentally friendly LED lamp;

This explains why the basic metabolic rate and calorie expenditure calculations are ineffective, becauseThe body thinks 'the great famine' has come;

Secondly, when I read the self-description of physiological and psychological adverse reactions, the first word that comes to mind is 'Minnesota Starvation Experiment' (The Great Starvation Experiment, 1944-1945The Starvation Study That Changed The World),

This was initiated byAncel Keysand led by the US Department of Defense; 400 healthy, physically fit young men were recruited for the experiment, which was conducted in a collective dormitory at the Minnesota University Sports Center for a year, hence the name Minnesota Experiment;

What was the motivation behind the Department of Defense's intervention?

In 1944, at the end of World War II, many people were still suffering from the trauma of war and needed to return to society and rebuild their lives; however, many people were still in a state of hunger due to the war, and scientists needed to know the physiological and psychological state of these people in order to better help them back to life!

The experiment was divided into three stages: 3 months of normal diet, 6 months of fasting, and 3 months of nutritional recovery, observing the effects on participants over one year;

In addition to strict diet control, participants were also required to run at least 35 kilometers per week during their studies;

As the experiment continued, the adverse reactions of the participants gradually appeared:Including gastrointestinal discomfort, less sleep, dizziness, headache, excessive reaction to light and sound stimuli, edema, hair loss, cold sensitivity, blurred vision, persistent tinnitus, numbness of hands and feet; Volunteers began to become sensitive, easily angered; Even though the psychological assessment before the experiment was that the volunteers were of a calm character, they began to have anxiety symptoms, such as biting nails, excessive smoking, and irritability; Volunteers became less willing to interact with people, humor disappeared, interest in sex disappeared, self-stimulation, sexual fantasies, and decreased frequency of sexual impulse;

In the final stage, they were allowed to freely consume food, but all volunteers reported that after a big feast, they still felt hungry; In order to overcome the feeling of hunger, they would eat more than before the experiment; After 8 months, most volunteers reported that they were basically normal, but some were still overeating;

This is why it is not recommended to use a large amount of aerobic exercise plus strict diet control, this method will make you get thinner, but the cost is too high;

The above experiment is an extreme case, it is rare to encounter such severe physiological and psychological reactions in the real world, but the principle is consistent. The reason why it is rare is that few people have such strong willpower, and there is no external force to constrain it until it reaches this step, and they have given up (for example, posting on saying: I'm going to start gaining muscle emmm).

Finally, based on the above summary, regarding the situation where a strict, moderate diet is maintained, combined with a lot of aerobic exercise, and ultimately some adverse reactions tend to occur, the following suggestions are given:

Reverse Dieting can be translated as 'reverse diet' or 'reversal diet;

This method typically has two applications scenariosThe first is the situation mentioned above; the second is used by some natural bodybuilding athletes during post-race recovery;The basic principle is to gradually reduce exercise, especially aerobic exercise; at the same time, gradually increase the intake, not a uncontrolled feast; By adjusting in this way, the body's condition will return to a relatively normal level under a more eating and less movement new weight;

That is,complete the 'metabolic adaptation' reversal;Afterwards, according to the needs, it can be started from a more favorable position, and a more suitable way of reducing fat and weight can be selected;

How long is this period? This depends on the previous experience, it is estimated that it should be at least 1:1. For example, a person started a low-calorie diet and combined it with a lot of aerobic exercise for one year, then it will take at least one year to complete this reversal;

Reverse Dieting is not a 'new' concept, it has been studied and discussed for many years. Almost all fitness UPs have commented on it;

For example: Jeff Nippard

For example: Uncle Mei

For example: Dr. Layne Norton

and many more:

Regarding this method, if you want to learn more, you can start with these videos; if you want to systematically learn and apply it, I recommend this book:

This is the latest book published in January 2020 about the reversal diet. It is available on Amazon for $54.99.