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In this video I explain 1. why the calories in/calories out approach is not efficient, 2. the impact of subcutaneous fat and visceral on weight loss, and 3. The benefit of detoxing in order to transition to a healthier plant based lifestyle. _________________________________________________________________________________________________ To learn more about my book Vegucation Over Medication, herbal supplements, Irish Seamoss, and my Full-Body Detox as a solution for restoring your health, check out my website below: Website: https://drbobbyprice.com/ For more great content follow me on social media: Instagram: https://www.instagram.com/doctorholistic/ Facebook: https://www.facebook.com/drbobbyprice/ #holisticdoctor #shadowbanned #FlexnerReport

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Cutting without Counting: http://www.thinkeatlift.com/cut/ Sigma Nutrition Radio: http://sigmanutrition.com/episode65/ Link to the article: http://www.thinkeatlift.com/reffeds-help-you-lose-fat-faster/ ‎ Tags for search engines (ignore): As we lose weight, our bodies begin to adapt to the shortage of food. The metabolic rate drops a little, hunger increases, energy levels drop a little, and so do testosterone and other hormones. These adaptations are normal and are there to increase our chances of survival because our bodies don’t know we’re intentionally losing weight. Now, refeeding is a planned increase of calorie and carbohydrate intake during a diet. It's main purpose is to reset some of the negative metabolic adaptations by acutely raising leptin levels. Leptin is a hormone which regulates hunger, metabolic rate, libido, and a lot of other functions in the body. Here's why leptin is important: Studies have shown that leptin injections speed up the metabolic rate. So the logic behind refeeding is to acutely spike leptin levels by eating more carbs. In theory that will lead to an increase in metabolic rate for a few days and prevent metabolic slowdown. But there is a problem. Spiking leptin through injections is not the same as spiking it by eating more food. Leptin injections raise leptin levels to supraphysiological levels. Also they allow you to reset a lot of the metabolic adaptation without consuming more calories, meaning you stay in a calorie deficit. But in the case of a reffed day, to spike leptin levels and speed up your metabolic rate you have to overeat - basically eliminating the calorie deficit. The amount of food you have to eat is the main problem. Studies show that a full on binge increases the metabolic rate by 3-10% for about a day. Burning 50-200 calories more in a day sounds awesome but think of the food you have to eat to achieve that effect. You will no longer be in a calorie deficit. That makes sense from an evolutionary point of view. Our metabolic rate slows down to prevent starving to death. Would it be a wise decision to reverse all the metabolic adaptation just because you had access to food for one day or a few hours? Our body doesn't think so. The story is different with longer refeeds lasting 3 days or more. When you eat at maintenance or slightly above for a few days that will most likely reverse some of the fat loss adaptation but again, not to the pre-diet levels. Remember that the amount of calories we need for maintenance is very closely linked to our body weight. A smaller body burns less energy both at rest and during any kind of activity. So there are two ways to minimize metabolic slowdown using refeeds: have refeeds that last a few days or shorter refeeds more often. There is a price though. If you do that, your weekly caloric deficit will be small and your cut will take a long time - probably 4-5 months to drop 15 pounds. Or you could go very, very low in calories on the days that you are dieting so you average a better calorie deficit. But I wouldn't recommend that. You'll probably become obsessed with food and your fitness will take over your life completely. What I recommend is that you accept the fact that your metabolic rate will go down a little while cutting no matter what you do. And you don't need to get stressed about it - studies show that the metabolic rate doesn't slow down more than 15% than what would be predicted even in the case where you lose half of your body weight like in the Minnesota Starvation Experiment. If you lose only 10-20 lbs of fat your metabolism will slow down but probably only about 100-200 calories a day depending on the person. That's not so bad.

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Immer mehr Menschen entscheiden sich heutzutage für eine vegane Ernährung, sei es aus ethischen Gründen, aus gesundheitlichen Überlegungen oder um abzunehmen. Doch wie kann man vegan abnehmen und dabei alle notwendigen Nährstoffe zu sich nehmen? In diesem Artikel stellen wir Ihnen Tipps und Ernährungspläne vor, die Ihnen dabei helfen können, Ihr Ziel zu erreichen.

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Die vegane Ernährung kann eine effektive Möglichkeit sein, um Gewicht zu verlieren, da sie oft kalorienärmer ist als eine traditionelle Ernährung mit tierischen Produkten. Dennoch ist es wichtig, auf eine ausgewogene Ernährung zu achten und genügend Protein, Vitamine und Mineralstoffe zu sich zu nehmen. Hier sind einige Tipps, die Ihnen dabei helfen können, erfolgreich abzunehmen:

1. Achten Sie auf eine ausgewogene Ernährung: Sorgen Sie dafür, dass Sie alle wichtigen Nährstoffe zu sich nehmen, indem Sie eine Vielzahl von Obst, Gemüse, Vollkornprodukten, Hülsenfrüchten und Nüssen in Ihre Ernährung einbeziehen.

2. Vermeiden Sie verarbeitete Lebensmittel: Versuchen Sie, Fertiggerichte, Fast Food und andere verarbeitete Lebensmittel zu vermeiden, da sie oft viele Kalorien, Zucker und Fett enthalten, die Ihrer Gewichtsabnahme im Wege stehen können.

Ernährungspläne für eine vegane Gewichtsabnahme

Um Ihre Ziele zu erreichen, kann es hilfreich sein, einen Ernährungsplan zu erstellen, der Ihnen dabei hilft, sich ausgewogen und kalorienbewusst zu ernähren. Hier sind einige Beispielpläne, die Ihnen als Inspiration dienen können:

1. Muster-Ernährungsplan für eine vegane Gewichtsabnahme:

Frühstück: Haferflocken mit Früchten und Nüssen

Mittagessen: Quinoasalat mit Gemüse und Tofu

Abendessen: Gebratener Reis mit Gemüse und Sojasauce

2. Low-Carb-Ernährungsplan für eine vegane Gewichtsabnahme:

Frühstück: Avocado-Toast mit Tomaten

Mittagessen: Gemüsepfanne mit Kokosmilch und Curry

Abendessen: Zoodles mit Pesto und gerösteten Kichererbsen

Weitere Tipps und Informationen

Es ist wichtig, sich Zeit zu nehmen, um sich über eine vegane Ernährung zu informieren und sicherzustellen, dass Sie alle notwendigen Nährstoffe zu sich nehmen. Konsultieren Sie bei Bedarf einen Ernährungsberater oder Arzt, um sicherzustellen, dass Sie auf dem richtigen Weg sind.

Denken Sie daran, dass Gewichtsabnahme ein langsamer Prozess sein kann und es wichtig ist, Geduld zu haben und sich nicht zu sehr unter Druck zu setzen. Nehmen Sie kleine Schritte und setzen Sie realistische Ziele, um langfristige Erfolge zu erzielen.

Wir hoffen, dass Ihnen die Tipps und Ernährungspläne in diesem Artikel dabei helfen, Ihre Ziele für eine vegane Gewichtsabnahme zu erreichen. Wenn Sie Fragen haben oder weitere Unterstützung benötigen, zögern Sie nicht, sich an einen Experten zu wenden. Viel Erfolg!

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