DIET COMMENTS: DE SI LA DIETA OMAD SUBE O BAJA EL METABOLISMO

Calorie restriction involves reducing food intake without causing malnutrition. Animal studies have found health benefits in calorie restriction that include improved metabolism, longer life spans, and delayed onset of age-associated diseases. But extreme caloric restriction—a 40% reduction in calories—is associated with impaired immune function, which can lead to more severe infections.

Researchers have been studying calorie restriction in both people and animal models to understand how it brings about metabolic benefits. Knowing this could lead to therapies that confer the benefits without the drawbacks.

A team of researchers led by Dr. Vishwa Deep Dixit at Yale University School of Medicine explored the metabolic and immune effects of calorie restriction. NIH’s National Institute on Aging (NIA) and National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) partly supported the study. Results appeared in Science on February 11, 2022.

The team used samples from a clinical trial called CALERIE in which participants, aged 25-45, were asked to reduce their calorie intake by 25% over two years. The participants whose samples were used reduced their calorie intake by an average of about 14%.

Magnetic resonance imaging was used to examine the thymus, an organ in the chest that produces immune system T cells. The thymus usually accumulates fat with age and produces fewer T cells. After two years of calorie restriction, participants had larger thymuses than at the beginning of the study. These enlarged thymuses had less fat and produced more T cells. Control participants who did not restrict calories showed no change in thymus size or function.

The team found that calorie restriction led to changes in gene activity in body fat and associated immune cells. Many of these genes hadn’t been previously identified in animal studies. They decided to focus on one gene in particular for further study: the gene for Pla2g7. Pla2g7 regulates inflammation, and caloric restriction inhibited its activity.

To study the effects of this inhibition, the scientists bred mice that lacked the gene for Pla2g7. Mice without Pla2g7 gained less weight from eating a high-fat diet than control mice and were less likely to develop fatty liver disease. They also burned more fat than control mice. In addition, aged mice lacking Pla2g7 had less inflammation and larger, more productive thymuses.

Prolonging the health of the thymus is a particularly notable benefit of calorie restriction. There has been little evidence before that this organ could be rejuvenated in humans.

Together, these findings suggest that caloric restriction improves health, at least in part, by reducing Pla2g7 activity. Therapies that target Pla2g7 may yield benefits similar to calorie restriction without the drawbacks.

“These findings demonstrate that PLA2G7 is one of the drivers of the effects of calorie restriction,” Dixit explains. “Identifying these drivers helps us understand how the metabolic system and the immune system talk to each other, which can point us to potential targets that can improve immune function, reduce inflammation, and potentially even enhance healthy lifespan.”

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Snezana Cepin

Nutrutionist & PT at Freelancing (2014–present)3y

I’m not an OMAD expert but considering you fast for 23 hours, your body runs in ketogenic state most of this time so it burns fat for fuel, then in your eating window it depends what diet you follow… if i’ts ketogenic (I wouldn’t recommend) you would stay in ketosis, but if you eat carbs your primary energy system would switch on and stay until all the sugars from carbs are absorbed and utalized ( around 8 hours after eating) and then your body would transition back into ketosis.

Now, it all depens on what your goals with this diet are. If its for weight loss I personally wouldn’t recommend it as it for the wrong reasons and therfore most likely unsustainable.

If its because you want to reap the health benefits it can offer then I would suggest to ease into it progressively and study your nutrition well. Why? because with such a small eating window getting in all the essential micro and macro nutrients is not easy if you don’t know what you’re doing, meaning you’ll damage your health in the process.

People eating this diet include lots of grains, legumbres, seeds and nuts into their diet and exclude a lot of leafy and green veg because of how much space it takes up in their stomach preventing them to be able to eat enough to fullfil their needs.

In conclusion be well informed when opting for this type of eating, because likeliness of you hitting your nutritional tagets in that 1 hour are small if you don’t know your food well.

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Michael Mccaffery

Former oxygen jockey at Cardiac Rhythm Interpretation (1989–2003)

Caloric restriction seems to in most people. OMAD, while a good idea and wise for health, does not slow down metabolism.

Do keep in mind that calories are not nutrition. Calories are not even metabolism. Your body does not count calories like a cash machine. A Unit of glucose circulates on the blood, while a unit of fructose does not. So, one calorie does not equal another.

It is better to count grams of carbohydrate and wickedly effective if you keep them at 25 grams per day. Enjoy the healthy fats and protein. OMAD forward!

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Philip Smith

Intermittent Faster4y

Will the OMAD diet slow your metabolism down?

Yes, it will but that is a good thing. Let me explain. A fast metabolism also comes with it, FAST AGING. A slow metabolism comes with it, you guessed it, slow aging. So, if you want to slow your aging down, you also need to slow your metabolism. They have found this be be true with mice as well as humans. You must eat less and you will age slower.

Personally, my metabolism has slowed down so much that I have a hard time losing weight. I can only lose weight by reducing my OMAD down to 4 a week. You read that right, I can only lose a couple pounds a week if I eat 4 meals a week.

Other things that slow your metabolism down is regular weight bearing and HiiT workouts. Since I have been doing those for years now, my resting heart rate is below 50 BPM. Last I checked, I was at 45 BPM. I am 51 years old right now.

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Evariste Brikus

Reverse dieted from 1800 to 2800 kcal/day3y

Caloric restriction will always reduce metabolism (which, as the set of ways the body expends energy, always occurs at the same speed so there’s no acceleration or slowdown here…that concept is just not relevant) after some time, as the body will always try to preserve its energy stores and therefore adapt its expenditure to its energy intake.

Therefore, less intake (aka caloric restriction) will inevitably result in less expenditure after some time, once the metabolism has adapted.

Those who say caloric restriction will boost it or have no effect on it have no clue about what metabolism is and how it works, period.

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Unknown9999

It should slow down your metbolism sinds you eat just once a day and your body knows its being deprived of food and it will use the calories that you eat more sufficiently and lower your metabolism because it has to do with the little food you give it.

Now it doesnt mean it has to you can still keep up your metabolism up by eating healthy 6 meals in 6 days and 7th day you eat a big cheat meal so your body wil boost it metabolism again.

Also keep working out dont just sit down every day doing nothing this wil certainly slow down your metabolism go for a long walk a hour a day with a good pace or do some resistance training.

drink black coffee(with no sugars and no milk) 3 cups to 4 cups of coffee a day is proven that is helps against the hunger craving and of course boost metabolism this way you certainly know it wont slow down.

Eat more spicy food because spicy food contains capsin thats also has been proven to boost metabolism and also let you burn a little more calories while working out.

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Kevin Asher Eyanu

Wellness Coach at Advanced Home Wellness (2017–present)

That depends mostly on what your OMAD consists of, as well as, to a lesser degree, what time of the day you eat it, and your unique genetic constitution.

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Murray H.G. Paterson

Consulting Viticulturist, in wine industry since (1972–present)3y

Can OMAD decrease your metabolism?

No …. and yes.

Look, “metabolism” isn’t a “thing” - it is simply a chemical reaction that converts food (or body-fat) into the energy our cells need to keep us alive.

So …. No OMAD doesn’t do that.

If you exercise - your metabolism ramps up (gets faster), and the conversion of the blood sugars you have (or the body-fat), to energy required increases. The same happens when you eat food - everything speeds up.

If you do not eat enough - then the body signals a “famine” and the conversion slows (metabolism slows), and likewise slows if you do not move enough (sitting at a desk in front of a computer).

Except with certain conditions (“hypo” and “hyper” thyroidism for example), you cannot damage your metabolism - it’s just there all the time.

So the … Yes …

If you don’t eat enough to maintain your basal metabolic rate - regardless of whether that is three meals a day or OMAD, then the metabolism will ramp down (slow), to only provide the energy required.

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Roberto Illa

Studied Doctor of Medicine (Graduated 1971)

What level of diet calorie reduction is likely to trigger a significant slowdown of metabolism?

I was not aware that a change in calorie intake changed “metabolism”. Metabolic rate is generally monitored by tests of thyroid function. (T3, T4, Thyroid stimulating hormone).

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Brandon Thomas

B.Sc. in Neuroscience & Psychology, McMaster University (Graduated 2009)6y

Does calorie restriction matter, or does your metabolism adapt to any reasonable amount of quality food?

It very much depends when you’re eating, when you’re not eating, and how long there is between periods.

For some reason, we’re intuitively tracking calories day to day, but that’s not how the body works. It doesn’t care what’s going to happen tomorrow. You’ll be alive then. As long as you can stay alive for the next second and the next month, you should be fine in between— so that’s exactly what the body does. It uses average energy utilization, meal frequency averaged over time to determine what to do.

Based on how insulin works to signal the presence of food, you can’t really eat more frequently than every 6 hours without ending up in fat store mode for some of the day. But if you do eat strictly every 6 hours, evenly spaced, you’ll end up in fat store mode ALL of the day. What’s up with that? That’s not fair! That’s what they told us to do!! I know. It’s messed up.

Insulin makes sugar available to body cells. Without it, they eventually have to switch to burning fat to stay alive. Which they do. But if there’s always insulin around, and always sugar, you never have to burn fat. So that pathway becomes really inefficient and doesn’t work very well. Because of this, if there’s an energy shortfall while you’re in fat store mode, which if you’re eating every 6 hours is always, the fat metabolism pathway isn’t efficient enough to make up the gap, so you start tearing down muscle for sugar. This is not inevitable with an adapted fat metabolism. Your body is acting like it doesn’t have enough energy and it doesn’t have access to its fat… because it doesn’t, and it doesn’t. Your body is acting like it’s starving, because it is starving. Fasting is not starving. When you fast you don’t burn muscle you burn fat. Caloric Restriction as Primary is starving, that’s the only time you burn muscle. That and when you actually are starving to death.

Evenly spacing your meals at most every six hours apart is the most efficient way to enter fat store mode in 1 day, and stay there until you stop eating so often. 8 meals spread around the clock would make you fatter quicker, even if you ate the exact same amount. 10 evenly spaced meals a day would probably give you diabetes in about 6 months. This is not a healthy way to eat.

So, now you know that eating even small amounts often, rather than one large amount all at at once: these are very different things. When you’re sugar adapted, and you’re fasting, if you eat a cube of cheese in the middle of the night it won’t make any difference. A cube of sugar? Would spike your insulin almost as strongly as if you’d had a meal. That’s why amount of food doesn’t matter actually matter all that much. Timing matters much much more. And we can spread things out longer than a day… let’s think outside the box here. You don’t need to eat every day. Why would you need to do that? If you can run on your fat, which you can if you do, which is convenient, you always have enough energy—you don’t even really notice anything when sugar runs out. It’s great. But your fat metabolism needs exercise too!

The tipping point is the literal tipping point. The halfway mark. You cannot be eating for periods longer than 6 hours, without following that with a period at least as long as that to compensate. Most people end up averaging that over each day. Which means leaving half the day free of any consumption but water. At least that doesn’t rotate through the clock, but that’s just one way. You could eat every other day. Or once a day. Or go 3 days eating as much as you please, then take 4 days off from eating entirely.

With an efficient fat metabolism from eating appropriately seldom (with frequent fasting periods), your body will just balance BMR and intake to maintain you at set point. If you want to change your setpoint, eat less often to move it down, and more often to move it up. Simple.

So the answer is actually yes to both. Your BMR does adjust to whatever your intake but if you’re eating often that adaptation to an energy restriction looks a lot like dying. It does matter, because doing it incorrectly can damage you and will slow your metabolism to whatever you lowered your intake to— but I would say it doesn’t matter enough to keep it in your head. It’s simplistic but not in the right way. It’s simplistic in a way that makes it useless when tracking by the day. It works fine if you’re averaging over longer than a day though. If you’re gonna track calories, do it by the week, and make sure there’s a few 12, 16, or 24 hour fasting periods in there somewhere (as long as the fasting periods total 84 hours per week or more, you’ll maintain or lose weight; you can speed things up with fasted state exercise!<- Love this :) If you want to lose faster or without extra activity, just keep weekly fasting periods more than 84 hours total and you’ll spend more time burning fat than storing it, so you will lose fat. And only fat. Inevitably, predictably, by counting calories. Like they promised you all along. (But you don’t have to, that’s the beauty of it: the body doesn’t. Just increase the frequency of continuous non-fed periods longer than 6 hours and you will lose fat.) Well, they lied, but now I’m promising you. There’s a smart way to do it :)

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Milena

Knows English2y

Can eating under 1150 calories a day make me lose weight?

Yes you would. But 1150 calories a day isn’t enough to lose weight in a healthy and efficient way. I don’t know your gender nor your age but the average human body needs at least 1700 calories a day to function properly. If you want to lose weight I recommend calculating how many calories you need in a day depending on your age, weight and gender as a first step. If you know the average calorie consumption you should use it and eat about 300–500 calories below that to be in a deficit. Add a good mix of cardio and weight training to it and drink enough water (at least 2 litres a days), cut out highly fatty and sugary foods out of your daily consumption and try to walk around 10.000 steps a day. You don’t completely have to abstain from snacks, sweets and fast food but make sure you don’t eat above your deficit - then weight loss shouldn’t be a problem.

Back to your question: yes, eating 1150 calories a day will make you lose weight but not efficiently and healthy. Eating such a small amount can cause serious eating disorders and binges. Your body will take what it can get at some point in order to survive and not fully shut down. So please try to eat in a healthy deficit, that way your weight loss will also be permanent.

Weight loss takes a long time, so don’t be devastated if you don’t see results yourself or on the scale immediately - it will come :)

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Alice Twain

Self-employed2y

Will I be okay if I eat under 1,000 calories for 2 weeks? Im overweight

No. It is a very bad strategy to lose weight. Oh, some weight will drop off fast, but after a week it will level off because you are eating too little. 1000 calories isn't even enough to keep the micronutrients up, not even if you only eat fruits and vegetables.

A much better strategy starts by cutting off sone useless extras. Stop drinking sodas and limit your snacking to one piece of fruit per day. And get moving more: walk to places instead of driving , for longer distances get yourself a bike. Drive only of your destination is over 10 km from home. If you don't lose st least half a kilo per month like that, also substitute one portion of carbs or proteins per day with vegetables. Most importantly, make sure to not lose more than 1.5 kg per month.

It will take longer, but it will not cause damages to your health and will not be too much of a sacrifice.

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John Nguyen

Boost metabolism! Keep asking that on Quora and see if it gets you anywhere. You only raise it with fat metabolism through thermal genesis, essentially KD.

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Harshal

Computer Engineering from Datta Meghe College Of Engineering (Graduated 2025)1y

What are the effects of excessive calorie restriction on metabolism?

Breaking the Chains: Liberating Your Metabolism from Extreme Diets

Introduction:

Embarking on a journey of excessive calorie restriction may seem like a shortcut to weight loss, but it comes with intricate repercussions on metabolism. Let's unravel the effects of this restrictive approach and understand the implications for long-term well-being.

Metabolic Consequences of Extreme Calorie Restriction:

Basics of Metabolism: Metabolism is your body's engine, responsible for producing and expending energy. Imagine it as the powerhouse that keeps everything running.

Calorie Restriction and Metabolic Slowdown: When you severely cut calories, your body adapts by slowing down metabolism. It's like putting your foot on the brakes to conserve fuel.

Hormonal Impact:

Hormones and Metabolism: Think of hormones like messengers—they play a crucial role in regulating metabolism. Leptin, ghrelin, and insulin are like conductors in this metabolic orchestra.

Leptin Resistance: With prolonged calorie restriction, your body can become resistant to leptin, the hormone that tells your brain you're full. This resistance disrupts the balance, affecting appetite and metabolism.

Muscle Mass and Metabolism:

Muscle Loss and Metabolism: Muscles are like the high-performance parts of your metabolism engine. Caloric restriction can lead to muscle loss, and when you lose this engine power, metabolism takes a hit.

Psychological and Physiological Stress:

Stress and Metabolism: Extreme dieting can stress out your body and mind. Picture it like revving your metabolism engine too hard—it might start to sputter.

Long-Term Implications:

Metabolic Damage: Think of metabolic damage as wear and tear on your metabolism. Too much restriction over time can damage its efficiency.

Nutrient Deficiency and Metabolism: Imagine your body as a machine needing specific fuels. Extreme calorie restriction can deprive it of essential nutrients, throwing a wrench into its smooth operation.

Breaking the Cycle:

Healthy Caloric Intake: Instead of pushing your metabolism to its limits, think of providing it with a steady supply of fuel. It's like giving your engine the right amount of gas for a smooth ride.

Signs of Metabolic Distress:

Recognizing Warning Signs: Your body sends signals when it's distressed. Think of these signs like warning lights on a dashboard—they indicate when things need attention.

Rebuilding Metabolism:

Metabolic Restoration Strategies: If your metabolism has taken a hit, think of rebuilding it like restoring an old car. It takes time, care, and the right tools.

Long-Term Health:

Sustainable Weight Management: Instead of focusing on rapid results, imagine your goal as long-term health. It's like maintaining a well-tuned engine for years to come.

Conclusion:

Understanding the effects of extreme calorie restriction on metabolism is like learning the mechanics of your body. By grasping these concepts, you can make informed decisions for a healthier, more sustainable weight management journey.

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Elvira Geiger

Fitness and fat loss expert, metabolic disorder,nutritionist

OMAD with calories restriction will slow down your metabolism and might cause muscles loss. So you should prevent your muscles loss by eating right macros when on the calories deficit.

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Martin Roy

Fighting for a leaner and healthier body since 2002

Calorie restriction, whether OMAD, IF, or other normal eating patterns, will help reduce your weight. It has nothing to do with metabolism in the way you think of it. It takes X calories to keep your body functioning, aka BMR. It takes activity to burn more calories in your daily life. The more active you are, the more you burn. Your BMR will drop with reduced weight. But your TDEE will increase with more activity.

That’s all there is.

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VC Chowdary

M.Sc in Physiology and Zoology, Sri Venkateswara University (Graduated 1980)Nov 7

Does intermittent fasting speed up fat burning, or is it just a calorie restriction tool?

I believe that intermittent fasting does help to burn more fat apart from helping in reducing calories. It does it, in my layman's opinion, in two ways:

Intermittent fasting forces your body to draw it's energy (read glucose) requirement during the fasting hours from fat catabolism. The metabolism to generate sugar being activated routinely in fasting works to keep the blood sugar stable the whole day. When the blood sugar is stable, you tend to feel less hungry and hence eat less and keep burning more fat.

My experience suggests that I don't have a stomach for a big meal when I break my fast. I tend to eat less than normal. It appears to me that fasting tends to shrink the size of the stomach. You may not ne very energetic, but you are not super hungry either. Over a period, in my opinion, your capacity to eat a large meal comes down. This too can help in fat loss indirectly by preventing you from gaining fat.

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Kay Aull

Former fat kid. Keto saved my life.4y

Do diets that aren't based on calorie counting actually work? If so, then how?

For most people, the problem is simple. The problem is that food is tasty, so there's a temptation to eat for recreational purposes, not because you're actually hungry.

I call it the “break room donut” theory. Hey, free donuts! Eating that donut will make you happy right now. But you will encounter free donuts, or their equivalent, everywhere you go. If you routinely eat them, you will eventually get fat.

Humans are bad at passing up short-term pleasure for long-term abstract goals. We are better at identity commitments. Oh, I can't, I don't eat ___. It almost doesn't matter why you can't eat the donut. Maybe it's the sugar, or the fat, or the gluten. What matters is that you don't eat the donut.

I have a friend who made a public commitment to stop eating foods that were not explicitly purchased for his personal use. This rule only applied between midnight and 5pm. He could eat whatever he wanted otherwise. But if he was going to snack during the day, he was restricted to the sensible options that were bought for him by his wiser past self, who was able to take a longer-term view of the situation. This worked. He lost the weight and kept it off. Any reason is acceptable, so long as it keeps you from eating that donut.

I will say that for some people, macronutrients matter. In principle, the body is supposed to keep track of calorie intake; you get hungry when you need more food, and you get full when you should stop eating. In practice, my calorie tracker seems to give full credit to fat and protein, partial credit to carbs, and no credit to alcohol. If I eat mostly fat and protein, I can eat whatever I want and magically stay the same weight. If I include carbs or alcohol in my diet, I have to consciously restrict my calorie intake, or I will gain. This will vary from person to person; it's worth exploring what works for you.

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Peter Losh

Longtime intermittent faster. 4y

Does intermitten fasting really work? Or its actually work cause of calories restricting

Intermittent fasting is fundamentally different from calorie restriction. It helps to reverse insulin resistance and metabolic syndrome, something that doesn't occur with calorie restriction alone, promotes ketosis or optimal fat burning, which doesn't happen with calorie restriction, and if done correctly, it won't damage metabolism, a common concern with calorie restricted diets.

Simply by maintaining an 18:6 fasting protocol it's possible to be in ketosis much of the day, a goal of the ketogenic diet, while still maintaining a good balance of healthy carbohydrates, protein, and fat.

I get plenty of calories, all within a four to eight hour window. If you think it's not possible to consume enough calories within that time frame, think again. My meals often include generous helpings of homemade hummus, black olives and avocados, nuts, edamame noodles, and so on.

Some fasters may also be on calorie restricted regimens, but I'm not one of them, and that's not really the purpose of fasting.

I exercise strenuously and lift heavy weights. I make certain to refuel my body.

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Martin Roy

Fighting for a leaner and healthier body since 20025y

Is it possible to plateau in weight loss if you're in a calorie deficit for too long?

If you are sure you are in deficit, you should not be plateauing. Or at least, not for very long. If your plateau lasts more than a month, you may be in caloric balance, not at a plateau. Examine what you are eating HONESTLY. Lack of honesty and accuracy is a case of denial.

Being in deficit should keep you losing. But there are moments when your body’s autonomic nervous system, the part of you that regulates everything in you except what you put in your mouth, stops the assembly line to reboot itself. It is analyzing the data to see if there is a serious problem or not, and what to do about it. When satisfied there is no danger to your health, it will resume allowing weight loss to continue. Your body wants to maintain status quo. You want change. Something has to give.

In my own weight loss journey, I had 4 or 5 plateaus over the space of 13 months. Each time, I made sure that my calorie load was less than my needs. If it wasn’t low enough, I would drop it a bit more.

My take on plateaus is this. First, you need to be sure you are in deficit. People who claim they can’t lose weight may be in denial about what they are eating, or they may have an issue with medication interference. Check with your pharmacist for information about any medications you are on. Sometimes, your meds may counteract each other, or have a specific action on your metabolism.

With drugs out of the way, have a look at your diet. Don’t actually count your calories right now. If you have been dieting for a while, your metabolism has already slowed down to try to compensate for the food shortage. Someone who diets for weight loss, as you approach your goal weight, will have a slower metabolism than someone of the same weight who never dieted. You will use calories more efficiently than someone who is naturally the same weight. You don’t need as many. So, look at portion sizes on your plate instead of calories. How many ounces of protein, fat, and carbs? Cut something(s) a bit, and keep the new sizes consistent for the next 2 weeks. Weigh yourself then and analyze the results.

I have maintained my weight loss 98% of the time over the last 16 years. I have had a few ‘bumps’ in the road along the way. But for the most part, my weight is staying down here (160–165 pounds).

Recently, I tried an experiment. My daily food routine called for 2 slices of bread. But one morning, as I was preparing my breakfast and packing my lunch, I realized I had no bread in the house. No problem. I could pick up a bagel at a bakery, I thought. Then, I thought again, “What if I skipped my bread today?” What was 2 slices of bread in a whole day’s diet? Almost nothing. I made it through the day, with the slightest hunger pang, and did not die or give in to being ravenous. I survived. Hooray for me! I thought again, “what if I skipped bread tomorrow too?” I tried it again. No hunger pangs, no feeling desperate for ‘something.’ I survived again. “What if…?”

Long story short, I haven’t bought a loaf of bread since mid-September. I never felt hungry for the shortage. I didn’t see any kind of rapid weight loss. It’s only 2 slices, after all. (Actually, it was more than just the bread that I cut out. I also cut out the jam and cream cheese I put on that bread. So, really, there are changes that happen in addition to the change you make consciously.) But after a month or two, I saw a drop of a pound on the scale. A month later, another one. And so on. It isn’t consistent weight loss. It comes and stops. Then comes again. Currently, I am about 4–5 pounds down from what was a stable weight!

After years of being at a steady weight, I made a small change. And that change made all the difference in the world.

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Max Cherry

Updated 5y

If I ate nothing but "0 Calorie" things for a month straight, would I eventually run out of energy cause I'm not putting any calories in?

All foods have calories in, and without any calories for a month would mean pretty much living on water for a month.

Sure there’s enough calories in body fat to provide energy for a month in anyone over like 10–15% body fat but you don’t have excessive stores of protein, or vitamins/minerals that will keep your muscle mass and health intact. Protein is needed for maintenance of muscle mass. Protein and carb stores will get used first which would take less than a week. The body can’t burn fat fast enough for energy so you’re muscle mass would also get eaten by your body for energy after this for the calories needed just to maintain life.

You’ll lose a lot of strength, muscle mass, feel constantly tired and probably get ill from malnutrition.

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Murray H.G. Paterson

Consulting Viticulturist, in wine industry since (1972–present)7y

What will happen if I (16 years old, 55 kg) ate less than 1000 calories daily for one week?

I guess there is no perfect weight for anyone - but you are still growing and so need to have good nutrition - especially for your brain development - which is still underway. You might want to be sharp when you go to college - if so (?), don’t diet as you propose at any time until at least 20.

Severe calorie restriction will lose you weight - but it is important to maintain the level of high-quality nutrients. The diet you appear to propose will lose mostly water (in the first week) and will do many wrong things to your body without giving you a long term drop in weight. This is because it appears to be all carbohydrate (porridge or muesli plus biscuits).

We cannot dictate where we lose weight from - there are a million diet books making money from gullible people - your body will decide. Usually, it is from inside first - then after a time it begins to show outside. Sorry, but that is the way we evolved - blame it on 300,000 years of evolution.

What causes weight gain? We have a hormone called insulin - this takes the energy product of our food (much of which is converted to glucose) , into the blood and the cells draw down on what they need. Any extra is then stored in our fat cells. It is obvious then that to control this hormone is the key to not only losing weight but to keeping it off - something the diet you propose will not do. Carbohydrates (sugars and starches) make our inslin levels “spike” very quickly; protein does too, but to a leser extent; finally fat - yes, saturated fat (butter, lard, coconut oil etc), do so too, but to the least extent.

So - something for you to think about and which will do everything you want - and keep you growing healthily. It works for most people.

Sleep - get eight hours a night. Sleep is when our body adjusts for everything we did in the day, getting rid of garbage and building new cells. Short sleep hours and another hormone (cortisol), kicks in and sort of prevents this happening due to stress. You don’t lose weight.

As soon as you get up, squeeze a lemon and drink the juice in an 8oz glass of WARM water.

Eat properly, three times a day - but no snacking (snacking just spikes the insulin - and … shovels the excess energy into your fat cells), no soft-drinks not even diet sodas and no fruit juices. Water, tea and a cup of coffee are fine.

Eat well - aim for 100 grams (4 oz) of some meat every day, eat some cheese, an avocado for lunch. But no bread (starch).

Aim to have lots (and I mean lots) of leafy-green vegeatbles at least once a day. Try to eat six or seven handfuls over the day. Spinach, kale, cabbage, broccoli, cauliflower, bok choy. ………………. Make up a mesclun salad with these and rocket and fresh parsley. Drizzle some olive oil over it and some apple-cider vinegar - to suit your taste. This sort of salad/greens will give you the minerals you need and be filling. Iceberg lettuce has zero nutrition by the way so steer clear of it.

Porridge of coarse rolled oats … not the quick-oats as they are full of added sugars (say half a cup). Add a tablespoon of oat bran as well.

Lastly - finish your evening meal before 6.30pm during your weight-loss regime.

Then try to walk briskly (5mph) for an hour, twice a week, over and above the exercise you get at gym class.

Good luck - even though it is likely you don’t need to lose weight.

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Jon Seymour

Now 72kg. Was 87kg in April 2018. (Min 65kg, Jan 2020)2y

I don't want to stop my 1500 calorie OMAD diet till I've lost my desired amount of weight. Will this diet slow down my metabolism?

As a rule of thumb, if you are losing more than 1 lb/week or 1% of your body weight, then there is a chance that your metabolism will be adapting to act against this loss. There is no real science behind the precise value of that rule of thumb but the general consensus is that over the longer term moderate calorie deficits are more effective for weight loss than extreme ones because they tend to minimise, if not eliminate, metabolic adaptations.

If you are not careful, you might start burning lean mass too. To guard against this possibility, make sure you are regularly testing your strength with various weight lifting exercises that test the various muscle groups. If your 1 rep maximums degrade over time, you can be sure that you are losing lean mass and you might consider eating more, and more protein in particular, to compensate.

The fact is weight loss of any kind necessarily entails a slow down in metabolism - type different weights into any TDEE calculator to see this. Both fat and lean mass require some energy to maintain, but lean mass requires more, and if you lose either your metabolism will slow - naturally. The only way you can correct this type of metabolic adaptation is to gain back mass, ideally lean mass since lean mass is more metabolically active than fat mass.

So, you need to accept that when you enter the maintenance phase of your weight loss you maintenance calories will be less than they were before and you will need plan to eat according to your current maintenance calories, not according to your previous maintenance calories otherwise you will inevitably regain a good portion of any weight you lost.

A nominal 1500 kcal/day diet is what I used to lose weight (87kg -> 65kg -> 66kg -> 69kg). I did not use OMAD, but I did experiment with a weak form of intermittent fasting during 2 years of maintenance at 66kg and it seemed to work for me, although since then I have decided to revert 3 meals a day at approximately 1500 kcal/day, perhaps a little less.

As it happens, I have gained about 3kg in the last 6 months because of life events that took out some exercise from my daily routine without a compensatory change to my calorie intake. In the end, I have managed to get my weight under some sort of control again by being very strict about the size and extent of my 3rd meal (the first 2 are already well-controlled).

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Steve R

Lives in Los Angeles, CA (1983–present)2y

I don't want to stop my 1500 calorie OMAD diet till I've lost my desired amount of weight. Will this diet slow down my metabolism?

I just deleted about 14 question request that weren't worth answering….. but this one is and so our shall be answered.

The metabolism, something vastly misunderstood, does not speed up nor slow down……it only increases or decreases. As for the question, no…. you'll not harm your metabolism.

Let me tell you what your metabolism is…. It's merely the amount of calories your body requires to support the some 30-trillion cells that comprise your body AND whatever energy you need for activity.

When you lose weight, there's less of you to support and so your energy needs reduce and so it can be correctly said that you have reduced your metabolism but that's absolutely not a bad thing. Conversely, when an obese person gains weight they now need to consume more energy daily to support that weight gain so their metabolism has increased.

Today, many people make the mistake of thinking the metabolism is some sort of magical thermostat that decides how many calories to burn or if energy is stored as fat on your body, that is not the case.

Don't stress the details, eat clean, keep it clean, exercise often and make sure you still enjoy life

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Daniel Petrov

Does intermitten fasting really work? Or its actually work cause of calories restricting

It works but it is not a calorie restriction. You mearly intentionally put your self in ketosis and then you eat the loss of calorie later in a bigger meal.

To keep the metabolism high and elevated and not slowed down.

And it harder to overeat that bigger meal unless you add fats in.

The body is designe to work in calorie excess eating and starvation. Periods, that how it thrives.

If you have a bunch of smaller meals in-between 2–3 meals a day that is very bad, you throw the hormonal system out of wack and inturn over time electrolytes and mineral deficiencies.

Especially if you are fructose and carb/sugar junkies and struggles to fast between 3–6 hours.

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Patrick Bosa

I haven't had breakfast in years9y

Can intermittent fasting give the metabolic benefits of calorie restriction without the weight loss?

I am also not certain I know which metabolic benefits you are asking about, but my guess is that you are interested in reducing the chances of cancer, diabetes, and other age-correlated diseases. Michael Mosley attempts to answer this question in his "Eat, Fast and Live Longer" documentary (~ Michael Mosley's 'Eat, Fast and Live Longer' Complete Documentary {58:50} ). The evidence is fairly scant in the documentary, but the levels of IGF-1 do drop significantly on one test subject during a 5/2 fasting schedule. (High levels of IGF-1 are correlated with some types of cancer.) This is fasting 2 days out of each week, where during the fasting days, the subject consumed a single meal of no more than 600 calories. The subject lost weight initially, but he was fat, and the weight loss tapered off. I attempted the 5/2 fast schedule, personally, for a couple months, and found that I was grumpy during my fasting days and I seemed to be getting softer (body composition). Since then, I have adopted the 16/8 fasting/feeding scheduled, popularized (to some extent) by Martin Berkhan in his "lean gains" plan (Intermittent fasting diet for fat loss, muscle gain and health ). I have not had blood work done to discover the result of this intermittent fasting schedule on my own IGF-1 and blood sugar level. However, I am not grumpy and my body composition has improved. That is, I am more lean and more muscular. And, I am not losing weight. I am interested to see more research on this, as well as other people's personal experience.

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Anca Ioviţă

Polymath author, minimalistdesigner.com, longevityletter.com9y

Does calorie restriction reduce one's energy levels?

Mild calorie restriction will not reduce your energy levels especially if it is nutrient rich. Rodents and monkeys in the calorie restriction group from such experiments displayed larger than average energy levels.

There is this book of a Minnesota human starvation experiment towards the end of Second World War - where people undergoing gradual starvation actually became anxious, agitated and later on depressed.

It actually makes sense evolution-wise: when animals are hungry, their best bet is to search for food and that takes a short-term gamble in burning more energy for hunting in order to secure a long-term win of survival.

http://www.amazon.com/The-Great-Starvation-Experiment-Starved/dp/0816651612

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Alexander Milland

Diploma in Fitness & Personal Trainers, AtWork (Graduated 2020)3y

On Google, it says I should eat 500 calories below my maintenance to lose weight, but that would equal to about 1100 calories which I’ve heard is too low and will slow down metabolism. What should I do?

How did you calculate your maintenance to be 1600?

The 500 deficit is usually too step for smaller female individuals, you will wind up with deficience and a diet too hard to follow, aim for 300 kcal to start with and see how it goes.

The “metabolism slows down” is vastly overrated, it wont just magically adapt to being starved of food, it still needs energy to survive and will always be burning calories. What usually happends when people complain about this is

As you lose weight your maintenance calories WILL go down, less mass requires less energy to fuel and move

In a diet you will slowly feel deprived of energy and will maybe end up skipping out of movement throughout the day, aka get lazy. This will also decrease your calories burned.

Instead of restrictic your diet to my recommended 1300 calories, you could instead eat at your 1600 calories and INCREASE your activity level - more walks, more cardio, just be more active.

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T. Barczuk

Studied at Gdansk University of TechnologyUpvoted by

John Scanlon

, PhD Biology & Palaeontology, University of New South Wales (1997)

Does calorie restriction slow aging?

Calorie restriction has been shown to slow aging and extend the lifespans of flies, mice, and other animals, which don’t naturally live long. Humans have very long natural lifespans, and researching the effect of less food intake on them is much more challenging.

A just-in conducted, randomized controlled trial investigated 2 years calorie restriction of 25% of typical calorie intake on 220 healthy adults with normal body weight[1] . They had their blood samples taken at the start of the trial and after one and two years to analyze their methylation marks on DNA sequences associated with genes th… (more)

Footnotes

[1] Effect of Long-Term Caloric Restriction on DNA Methylation Measures of Biological Aging in Healthy Adults: CALERIE™ Trial Analysis

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Kristopher Kennington

Studied Personal Training & Nutrition at National Academy of Sports Medicine (NASM) (Graduated 2010)5y

How can I slow down my metabolism?

Jump on board, everyone is doing it!

The first thing you have to know about metabolism is that all it is is the energy your body spends doing stupid things like organ function, body heat regulation, heart beat, making cells, clearing out cellular waste, immune function, etc.

If you can hamper that stuff and you too can have a slow metabolism.

Fun fact! All that stuff accounts for about 70% of the energy a person burns each day even if they exercise regularly so this if done right, you could cause an obesity epidemic in no time.

The second thing you need to know is that the best way to hamper all those stupid things your body does is to trigger your stress response. When you trigger your stress response, it puts you in flight or flight and down-regulates all those energy expensive processes I talked about above. Your energy usage will drop like a rock. Also, the more often you get stressed out, the more often you exhibit the stress response, the easier it is to trigger it again later :)

So how do you do it?? Well first you have to find a good stressor. Then you have to take down all the things that give you the ability to deal with stress without triggering those physiological responses. Then you need to compound those stressors. There are some great examples below.

Introducing: The modern plan to lower your metabolism

OK, so first, you need to stress yourself out. Maybe you can go find a nice political cause to rage about and identify with. The ones that make it so no one can say anything around you without you finding a way to interject your political ideas.

You could also spend all your time anxiously going through social media, comparing yourself to everyone and wondering why your life isn’t as good as theirs. That’s solid stress material. Anything you can do to make sure your life is not fulfilling is a great way to speed this.. I mean slow this process along. See what I did there?

Then you can go on a nice diet. Really make your body unable to handle that stress. Calories are evil and who needs vitamins and minerals? Malnourishment is guaranteed to slow everything down. Plus, you could be hungry all the time so you trigger that stress response every time even the smallest thing happens around you. I’m so hangry!

As a bonus, you’ll probably develop stress eating patterns when your body begins to associate stress with hunger because the two are always together. Really take advantage of that new slower metabolism.

While you’re at it, dehydration works like magic here. All those energy expensive life processes require water. If you give it less water, it will be forced to slow all those things down. Your body will be dragging and sputtering along in no time.

To really ensure your body can’t handle what comes next, you could not get nearly enough sleep. Get 4–6 hours a night, tops. It’ll make you more irritable and get your hormones all crazy. Plus you won’t repair anything. Inflammation, cholesterol problems, nothing working right, so much less energy being burned!

Finally, you can go on an exercise blitz. Pound your stressed out body into the dirt. Remember, mind over matter. Just because your body is begging you to stop doesn’t mean you have to. Beat the crap out of it and prove to it who’s boss. Being sensible is for the weak minded. You want those IG gainzz baby!

If you do these things, you too can have a slow metabolism.

I apologize for the sarcasm. It’s not really intended for the asker but more a commentary on all the things we do wrong on the opposite side of the coin. Most people asking the opposite question due to weight loss but they end up doing half this list in an effort to lose weight. That makes me sad and angry and it came out here.

For the poster of the question, this really is what metabolism is. Its pretty important and you don’t want to slow it down if you care about your health. If you want to gain weight, eat more and strength train. Sometimes it feels like you eat so much and can’t gain weight. I’ve been there. The answer is always the same though and I’ve never been it not work. Eat even more.

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Evariste Brikus

Reverse dieted from 1800 to 2800 kcal/day

Can OMAD decrease your metabolism?

Absolutely. It’s easy to be in a caloric deficit with OMAD (which is why many who try it manage to lose of a lot of fat), and it’s a prolonged caloric deficit that causes downward metabolic adaptation.

When they stop losing weight with OMAD, it means their metabolism has decreased to match their new, reduced caloric intake.

But this issue can be addressed by means of a reverse diet.

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Michael Wolfe

Five time startup founder.13y

What is the best way to increase metabolism in my situation?

I don't think that what you are asking is "how do I increase my metabolism?"

I think you are asking, "how do I lose weight and get fit?"

And, well, you probably already know the answer to that question. You need to make permanent lifestyle changes that you can maintain forever. There are no gimmicks or shortcuts, nor does it make sense to focus on one variable (metabolism) when there are dozens of factors (although, yes, metabolism is one of the most important).

A few ideas:

You need to find a regular eating, sleeping, and exercise routine that you believe you can maintain forever. Not just as a short term fix to "lose some weight." Test and experiment and find things that you believe you can permanently adapt.

You need variety in your exercise routine, both in activity and in intensity. You need easy days (maybe a long walk). You need very hard days where you ramp your heartrate very high, which works great for raising your metabolism. You need some in the middle (the mistake most people make is that all of their workouts are in the middle). Add some weights for tone and injury prevention. You need a menu of activities that you can pick from so you can maintain your workouts year round, regardless of weather or travel. Don't do the same thing every day. Your body will adjust and plateau, and you'll get bored. Seek variety. And go hard a few days a week.

Keep a food log. You will be amazed what you find.

Stop drinking calories. Juice and soda are just killers...you get a bunch of sugar calories but no impact on reducing your hunger.

Sleep more, stress less. Sleep and stress have a profound impact on your weight. Your body stores fat when under stress.

Alcohol has calories, reduces your inhibitions (leading to overeating), and screws up your sleep. Moderate, and don't drink after dinner.

Sugar and simple carbs are absolute killers. Eat in extreme moderation. Moderate "white foods" (potatoes, bread, pasta). Remember that practically everything, especially processed foods, are mostly carbs, and it takes a real effort to keep them at bay. Eat real, whole, foods.

Lots of small meals with healthy snacks in between.

Drink water or tea. It gives your mouth something to do and helps satisfy your hunger.

Don't spend time overanalyzing which of these will impact metabolism or which will accomplish what. Do all of them, and do them forever.

Good luck!

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Frederick Frederickson

I started experimenting with the carnivore diet in Aug 20184y

Do diets that aren't based on calorie counting actually work? If so, then how?

The carnivore diet works without calorie counting due to several factors. Most people get fat from eating carbs. Carbs spike insulin which puts the body into fat storage mode. Fat and protein are extremely satiating foods, so it is difficult to overeat them. Protein is not easily converted into fat in the human body, and the more protein you are eating the less room you have for other things. When you completely eliminate carbs your body switches into ketosis, where you are fueled primarily by fat. When your body finishes burning whatever exogenous fat you ate, it will quickly and easily switch to burning the endogenous fat in your adipose cells. Which is why people on the carnivore diet have such an easy time losing excess body fat.

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Amarpreet Singh

Fitness and Nutrition Coach at Fittr (2021–present)3y

Does dieting slow down metabolism?

Yes, it can. If you eat fewer calories than you burn off through daily activities and exercise, you will lose weight. The hard part is maintaining that weight loss. More often than not, someone loses weight, keeps it off for a while and then gains it back. There are several factors at play during this process, and metabolism is just one of them.

In general, losing weight leads to a lower resting metabolic rate and fewer calories burned, including during activity . Smaller bodies require less energy to function than a larger body-just like a small apartment requires less energy to heat than a larger house.

You don't need as many calories to function at 150 pounds as you did at 200 pounds. Your BMR falls, or slows, with weight loss. Hence dieting does slow down metabolism.

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Ashish

Diet Coach and Nutritionist 11mo

How can I turn my metabolism from super slow to fast?

Turning metabolism from sluggish to swift takes a multifaceted approach. Here are some effective methods:

MUSCLE MASS: The more muscle tissue, the greater the calorie burn at rest. Mix in resistance toning 3 times weekly, even body weight moves, to sculpt a toned physique. This elevates calorie-torching long after workouts end.

MEAL TIMING: Staggering meals strategically, eating roughly every 3-4 hours, keeps digestive fires stoked throughout the day rather than sporadic large feeds allowing metabolism to dive. Plan snacks for stable energy.

HYDRATION: Proper hydration supports metabolic functions at a cellular level. Aim for half your body weight in ounces of water daily, stress sufficient intake before meals for more efficient digestion too.

MANAGING STRESS: Cortisol released during fight or flight can halt fat burning. Make sleep, relaxation, laughs and hobbies important rechargers. Meditation trains the mind to overcome stress triggers.

SPICE IT UP: Introduce more thermogenic spices like ginger, garlic, cayenne and cinnamon daily. Used judiciously, they power metabolism from within by raising body temperature. Find flavorful ways to include in meals.

INTERVALS: Adding burst training like stair sprints or quick shuttle runs stimulates excess post-exercise oxygen consumption (EPOC), keeping calorie torch elevated for hours post-workout. Try HIIT 2-3 times weekly.

Patience and consistency can work wonders. Track tweaks and be your own best data. With time and perseverance, a fast and furious fat-burning machine is within reach!

Hi ! if you liked the answer then please help more people to find this answer by UPVOTING it. You can also follow my space to know How various foods impact your body and more...

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Clara Yuen

If calorie restriction slows metabolism, does getting calories in surplus increase metabolism?

I'm not going to cite sources but yes, from what I have read and from personal experience, severe caloric restriction does slow the metabolism. The body shuts down or minimises functions not absolutely necessary for survival. You produce less heat and feel tired all the time because your body is trying to conserve energy.

On the flip side, eating at a surplus can boost metabolism, particularly if you choose the right foods (high protein, complex carbs, good fats, etc.), and controlled ”overfeeding” for a limited period of time can help reboot your metabolism after prolonged period of deficiency. However, for most people any metabolism-boosting effect of calorie surplus would not be enough to offset the excess and the result would be weight gain. However if you do strength training workouts to build muscles the weight you gain would more likely to be muscle than fat, and as others have pointed out the more muscle mass you have the higher your metabolic rate.

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Harold Fischer

President/owner at Creative Exteriors Inc. (1980–present)

If I eat an excess of 7000 calories one day, but then go negative 3500 calories (due to cardio activity) the next 2 days. Will that even out my intake to stop excess fat gain?

theoretically yes, in practice no.

burning 3500 calories in one day through cardio exercise is the equivalent of running or walking 35 miles. do you think you can do that two days in a row?

one of my typical extensive workouts would burn about 1800 calories. i swam non stop for one hour covering 1.5 miles, 500 calories and walked on a treadmill at a 15 degree incline at 4 miles per hour for 1.5 hours, 1315 calories. all in 1 day.

now all you have to do is swim 3 miles, 1000 calories and walk for 3 hours on a treadmill at a 15 degree incline at 4 miles per hour, 2600 calories, for 3 hours in 1 day… (more)

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Peter Sebo

Walking Thinker & Fat Loss Guru5y

If calorie restriction slows metabolism, does getting calories in surplus increase metabolism?

You are starting from a wrong premise. Caloric restriction does not slow metabolism down. Metabolism is constant and depends solely on your body weight/body composition which equally translates into your caloric expenditure via physical activity. There may be slight upward and downward shifts in one’s metabolic rate if one restricts or overeats, but the changes are negligible. It definitely isn’t worth the trouble to consume lets say 1000 additional calories a day in order to “boost” your metabolism by 50. And even if it would the whole 1000, what was the point?

People don’t seem to understand the word metabolism in the first place. Metabolism does not slow down and does not speed up. Your metabolism is a physical response, your body’s adaptation to caloric input and output. In other words, YOU slow down or speed up. Your body simply makes a calculation at the end of each day, a balance sheet if you would like - what has gone in and what had to be taken out in order to sustain you.

The whole thing needs to be put into perspective. Everything you do needs to be balanced. You can increase your metabolic rate by increasing your lean mass for instance, but the thing is that by the same token you also increase your caloric demands. So it is all about finding a sweet spot. If you are trying to lose weight (fat), then strive for a sustainable caloric deficit. Become more efficient at managing energy coming from food. In nature, energy is scarce. Try to create your own adaptation where you will be able to do twice as much each day consuming half of the calories you usually do. And the desired body composition will follow accordingly. It will take some time and effort but it is doable.

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Kevin Smith PHD

CEO 8FIGURES at Business (2019–present)3y

If you've cut back on calories too much, your body thinks it's in starvation mode. This is why low calorie diets stop working over time (and are responsible for the yo-yo).

Your basal metabolism decreases to protect normal organs and bodily functions. In an effort to conserve itself, your metabolism slows down in response to insufficient energy intake levels or excessive physical activity.

So, you may think that you are making progress in your weight loss by eating a lot less, but that may be the very reason for the failure.

Your body needs the right amount of high-quality food in the right proportions to achieve a healthy weight.

And contrary to popular belief, the quality of calories matters more than the quantity. Focus on meeting your macronutrient goals and eat whole foods that are rich in nutrients.

Finally, do not exceed a calorie deficit of more than 500 kcal compared to your caloric maintenance. CHECKOUT THIS BOOK ON HOW TO DO KETO AND INTERMITTENT FASTING

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Sadiq

Former Self Employed

OMAD causes a drop in metabolism.This is because when we do OMAD,our body enters starvation mode to conserve energy.

OMAD is found to have good effect in weight loss and at the same time,not losing our muscle mass.

But in severe calorie restriction,we lose both weight and our muscle mass too.

This type of fasting,OMAD could not be sustained for a long period of time.Moreover it could cause problems of malnutrition as getting all the required vitamins, protein in a single meal is highly impossible.

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Michelle Perry-Weidner

Certified Nutritionist and Child Development Specialist

It will most likely slow it down.

Any type of intermittent fasting, including OMAD, won’t necessarily slow down your metabolism on its own. However, anytime you restrict calories, your metabolism will gradually slow down to try to match your energy output with your energy intake.

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Wednesday, January 22, 2025

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