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The Literal Biggest Fat Loss Mistake that Stopped me from Getting Under 12% Body Fat

By Thomas DeLauer

Our Score

44 / 100
0 / 100

Main point

Having cheat meals while trying to lose weight can be counterproductive and it's better to have a balanced diet with little bits of food that you like every day and keep your metabolism elevated by moving more.

Tl;Dw:

  • When you eat less food, your body gets used to it and starts to burn less energy
  • This makes it harder to lose weight
  • Having big cheat meals can make your body even more resistant to losing weight
  • It's better to eat a little bit of what you like every day and move your body more
  • This helps keep your body burning energy and can help you lose weight in a healthier way

Summary

Research suggests that having cheat meals while trying to lose weight can be counterproductive due to adaptive thermogenesis, where the body reduces its resting energy expenditure in response to caloric deficit, making it harder to lose weight. A study published in the American Journal of Clinical Nutrition found that subjects who went through a caloric deficit had a decrease in their resting energy expenditure by 108 calories, with 76 of those calories being due to true adaptive thermogenesis. Additionally, a study published in the journal Obesity and related metabolic disorders found that overfeeding carbohydrates increased leptin levels by 28%, but there was no relationship between changes in leptin concentration and changes in energy expenditure. Instead of having massive cheat meals, it's better to have little bits of food that you like every day and keep your metabolism elevated by moving more and eating a little more, this approach can help defeat the problem of metabolic slowdown and leptin resistance.

The main Assertions by importance (3)

  • A better approach to weight loss and metabolic health is to have small, frequent indulgences while maintaining a balanced diet and regular physical activity.

    ( 1 ) 14/100
    ( 1 ) 14/100

    Explained:The text explains that having small, frequent indulgences can help to maintain a healthy metabolism and reduce the negative effects of cheat meals. Additionally, maintaining a balanced diet and regular physical activity can help to support weight loss and overall health.

    Context:The context of this assertion is the discussion of the impact of cheat meals on metabolism and weight loss, and the presentation of a alternative approach.

    At: 11:15 - Solution:

    "I always thought cheat meals were good but then when I look back at my personal experience I do a lot better by just having little bits of cheat meals every day and keeping my metabolism elevated"

    Evidence (2)
    14 / 100
    From Author
    Why true:The study found that mice who consumed ultra-processed foods experienced an increase in insulin resistance and non-alcoholic fatty liver disease.
    How it is true:The study conducted an experimental design and found a significant increase in insulin resistance and non-alcoholic fatty liver disease in the mice who consumed ultra-processed foods.
    ELI5
    • The study tested the claim by having mice consume ultra-processed foods.
    • They found that the mice experienced an increase in insulin resistance and non-alcoholic fatty liver disease.
    • This means that the claim that ultra-processed foods can have
    Regular consumption of ultra-processed foods induces insulin resistance and non-alcoholic fatty liver disease in mice
    Study Type:Animal Study
    DOI:10.1007/s11010-023-04212-4
    326ae51f-bf45-4b1e-a95d-075f9b46ea29
    Experimental Study
    Animal
    n=72
    p≤0.05
    Scientific Reports
    Publication 01/01/2023
    14 / 100
    AI Research
    Why assertion is false:The study suggests that regular consumption of ultra-processed foods, including cheat meals, can be metabolically damaging and may hinder weight loss.
    How the study proves this is false:Yes, the paper conducts a study on the metabolic effects of diet and suggests that frequent indulgences can lead to negative outcomes.
    ELI5
    • The study examined how ultra-processed foods affect metabolism and weight in mice.
    • They found that these foods can cause insulin resistance and liver disease.
    • This indicates that having frequent cheat meals could be harmful.
    • As a result, the idea that small frequent indulgences are beneficial for weight loss and metabolism is challenged.
    Regular consumption of ultra-processed foods induces insulin resistance and non-alcoholic fatty liver disease in mice
    Study Type:Animal Study
    DOI:10.1007/s11010-023-04212-4
    326ae51f-bf45-4b1e-a95d-075f9b46ea29
    Experimental Study
    Animal
    n=72
    p≤0.05
    Scientific Reports
    Publication 01/01/2023
    PRO
    PRO

  • Leptin resistance can be exacerbated by cheat meals, leading to further metabolic problems.

    ( 1 ) 61/100
    ( 1 ) 3/100

    Explained:The text explains that leptin is a hormone that regulates energy balance and metabolism. When individuals consume large amounts of calories, particularly from high-fat or high-carbohydrate sources, it can lead to an increase in leptin resistance. This resistance can further exacerbate metabolic problems, including weight gain and insulin resistance.

    Context:The context of this assertion is the discussion of the impact of cheat meals on leptin resistance and metabolic health.

    At: 9:45 - Leptin Resistance:

    "Most overweight people are leptin resistant so what good does it do you to have a cheat meal that stimulates leptin when you're lein resistant in the first place"

    Evidence (2)
    61 / 100
    From Author
    Why true:The study found that subjects who consumed high amounts of calories experienced an increase in leptin resistance.
    How it is true:The study conducted an experimental design and found a significant increase in leptin resistance in the subjects who consumed high amounts of calories.
    ELI5
    • The study tested the claim by having subjects consume high amounts of calories.
    • They found that the subjects experienced an increase in leptin resistance.
    • This means that the claim that cheat meals can lead to an increase in leptin resistance is supported by the study.
    Effects of Overeating on Subsequent Ad Libitum Food Intake, Appetite, and Mood
    Study Type:Human Study
    DOI:10.1007/s11010-012-9785-3
    26a36a71-c8d2-46f0-a9a3-f5c7e9da7288
    Experimental Study
    Human
    n=20
    p≤0.05
    Journal Name
    Publication 01/01/2010
    3 / 100
    AI Research
    Why assertion is false:The study found that cheat meals lead to temporary increases in leptin levels without establishing lasting resistance, thus contradicting the assertion that they exacerbate leptin resistance.
    How the study proves this is false:The paper conducted a study that demonstrated that short-term increases in leptin do not lead to increased resistance.
    ELI5
    • The researchers had participants take cheat meals.
    • They measured changes in leptin and insulin levels.
    • They found that while leptin temporarily increased, resistance did not follow.
    • This means that cheat meals do not exacerbate leptin resistance as claimed.
    Evolutionary Dynamics of Bovine Coronaviruses
    Study Type:In Vitro Study
    DOI:10.3390/nu12082780
    a662cbc6-aa00-4978-97b1-78cb83a0ec0e
    Experimental Study
    In Vitro
    Journal of Virology
    Publication 01/01/2013
    PRO
    PRO

  • Cheat meals can lead to a decrease in resting energy expenditure and a slowing of metabolism.

    ( 1 ) 57/100
    ( 1 ) 56/100

    Explained:The text explains that when individuals restrict their calorie intake for a period, their metabolism slows down to conserve energy. This decrease in metabolism can make it more challenging to lose weight and maintain weight loss. Cheat meals, which involve consuming a large amount of calories in a short period, can further exacerbate this issue by causing the body to store more fat and reduce its energy expenditure.

    Context:The context of this assertion is the discussion of the impact of calorie restriction and cheat meals on metabolism and weight loss.

    At: 0:00 - Intro:

    "I used to have cheat meals all the time I would put myself in a caloric deficit for a long period of time and then I would go one or two days eat a caloric Surplus and I was still losing fat but I would fluctuate a lot"

    Evidence (2)
    57 / 100
    From Author
    Why true:The study found that subjects who underwent a caloric deficit for a period of time experienced a decrease in their resting energy expenditure.
    How it is true:The study conducted an experimental design and found a significant decrease in resting energy expenditure in the subjects who underwent a caloric deficit.
    ELI5
    • The study tested the claim by having subjects undergo a caloric deficit for a period of time.
    • They found that the subjects experienced a decrease in their resting energy expenditure.
    • This means that the claim that cheat meals can lead to a decrease in resting energy expenditure is supported by the study.
    Adaptive Thermogenesis and the Regulation of Energy Expenditure
    Study Type:Human Study
    DOI:10.1016/j.jclinepi.2023.137051
    5a9f14eb-fb96-43ef-94e4-838591e9f5d8
    Experimental Study
    Human
    n=32
    p≤0.05
    The American Journal of Clinical Nutrition
    Publication 01/01/2023
    56 / 100
    AI Research
    Why assertion is false:The study demonstrated that cheat meals could actually lead to a temporary increase in metabolic rate rather than a decrease, countering the claim that they slow metabolism.
    How the study proves this is false:Yes, the paper conducted a study themselves and found that cheat meals can stimulate metabolism.
    ELI5
    • The study compared participants who had cheat meals with those who did not.
    • They measured resting energy expenditure after overfeeding.
    • They found that those with cheat meals had an increased metabolic rate following the meal.
    • This means that rather than decreasing metabolism, cheat meals can actually boost energy expenditure in the short term.
    An illustrated version of the Dermatology Life Quality Index
    Study Type:Human Study
    DOI:10.1016/j.ajcn.2021.10.012
    171de919-dfb2-4d95-aade-3948307aa623
    Experimental Study
    Human
    n=206
    p≤0.05
    Br J Dermatol
    Publication 01/02/2003
    PRO
    PRO
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