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What's really happening when you see your weight jump up several pounds after ONE day "off diet"??? 📈
There are several things going on here, and for low-carb dieters, the effects can be amplified.
First the good news:
Most rapid (short term) weight regain comes from fluid AKA "water weight." 💧
When you're cutting out carbs and in a caloric deficit, you're going to deplete your glycogen reserves (stored carbohydrate energy) and the water bound to that glycogen is going to be excreted as well.
If you replenish your glycogen, that weight is going to come back - the quick weight you dropped when you first cut back on carbs/calories. 👈
Now fat loss and regain is another story.
The rapid weight you lose when cutting carbs is mostly fluid, not body fat.
The weight that slowly comes off as you stay in a caloric deficit is going to be mostly coming from a reduction in body fat, as long as your protein intake is adequate and you stay active with resistance training. 🏋️♀️ Now if you're having weekly "cheat days", odds are you're going to be riding a dieting hamster wheel and not really make any significant long term progress. (Eating a huge surplus of untracked calories one day can easily wipe out the net deficit created by the days you stuck to the plan.) ❎
Progress comes down to trends and averages over time, aka being consistent! 💪
-Avatar Nutrition
View Diet Calendar, 13 September 2019:
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3101 kcal
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Fat: 96.12g | Prot: 184.64g | Carbs: 425.29g.
Breakfast: Quest Chocolate Sprinkled Doughnut Protein Bar, Carl Buddig Corned Beef, Potato Chips, Ole Extreme Wellness High Fiber Low Carb Tortillas, Pure Protein Chocolate Peanut Caramel High Protein Bar, Marshmallows , Chocolate Chip Cookies (Soft Type), Great Value Greek Vanilla Yogurt . Lunch: Navels Oranges, Zone Perfect Classic Nutrition Bar - Chocolate Peanut Butter, Ole Extreme Wellness Spinach & Herbs Tortilla Wraps, Peach, Chocolate Chip Cookies (Soft Type), Great Value Greek Vanilla Yogurt, Arby's Buttermilk Buffalo Chicken Sandwich. Dinner: Chocolate Chip Cookies (Soft Type) . Snacks/Other: America's Choice California Navel Oranges. more...
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3441 kcal
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Exercise:
Sleeping - 7 hours and 40 minutes, Sitting - 8 hours, Weight Training (moderate) - 1 hour, Bicycling (leisurely) - <10/mph - 2 hours and 35 minutes, Resting - 4 hours and 45 minutes. more...
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1 to 20 of 57
 Comments
I see people stuck in vicious cycles. They lose and gain water weight(not fat) like crazy and freak out thinking they are doing something wrong or that the only way to lose fat is to do some dramatic things. These people, instead of taking advice prefer to call the advice and the science abusive. The enablers are actually the abusive ones in my opinion. Noone needs to run 7+ miles to lose fat, no one needs to avoid solid foods to lose fat. All those things do is burn through glycogen(not fat) and dehydrate you. That large loss on the scale overnight is water/glycogen. When you go back to solid foods and drink water you rehydrate and fill glycogen stores. These activities are simply helping you burn through lean body mass and causing metabolic adaptations that are working against you. Also, avoiding protein is the worst thing you can do when trying to lose and keep fat off. Check my journal entries from yesterday for proof of that.
13 Sep 19 by member: -Diablo
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Yeah, my high calorie days are planned maintenance level days, not OMG-I-wanna-eat-everything-in-sight days. In fact, there's still a slight deficit for the day, although I try to make it as little as possible. But for the week, I go for 3500 to 4200 calorie deficit overall because I like losing a pound or so a week.
13 Sep 19 by member: LZenn
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Yes, that is a smart controlled way of doing it and it may take a dieter time to be able to do that. Sometimes a good surplus is ok but when you're on a restrictive diet, the binges are more likely to happen more often and the effect will be much more pronounced.
13 Sep 19 by member: -Diablo
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I had a friend that would do this. All week she would starve herself, in her terms "diet", so that on the weekend she could eat what she wanted, without restriction. This eventually got so severe that she developed a nasty eating disorder. Cause now it wasn't only good enough to diet during the week, but to make herself throw up after her binges. It got pretty serious for a while but with the help of her friends and therapy, she, eventually over time, fixed the problem. It was a really nasty, vicious cycle.
13 Sep 19 by member: Kennyn27
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One of the biggest things I tell people who are trying to lose weight and ask for advice is to weigh yourself everyday, as soon as you wake up, then take the average over the week. Cause I have learned about the water fluctuations that happen in the body. It can really freak people out if they don't understand it. 3 to 4 pound swings during the day are normal, especially if you work out. You can't lose/gain 3 to 4 pounds of fat in a day, it's water.
Good article!
13 Sep 19 by member: Kennyn27
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I’m with Lz, my “omg you are that much” is not even a big deal ... mine is only 200-300 above maintenance.😋
13 Sep 19 by member: rosio19
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13 Sep 19 by member: Terrapin12
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13 Sep 19 by member: wifey9707
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13 Sep 19 by member: Alnona
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I have very high calorie days every couple weeks but since I count every calorie now, it's easy to see if I'm over my daily average. Yeah...he's pretty crazy. I read all your comments. He said he deletes them without reading them which is probably why he calls it abuse. It was well thought out responses and nothing rude in the least.
13 Sep 19 by member: davidsprincess
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The fact that he thinks he can't eat solid food is punishment enough. 😂🤣 but back to topic...just looking at my tracking from 2001/2002 LOL- it was clear to see when we dated I went to the gym 6 days a week and blew it every Saturday and Sunday so I stayed the same weight for months. I love seeing my calories on here. That's why I put it all even if someone is reviewing and critiquing me and it isn't healthy. 🤷🏻♀️🤸♀️
13 Sep 19 by member: davidsprincess
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I must have missed a "spirited discussion" yesterday...the information in your post from AVATAR NUTRITION is spot on Diablo, in fact due to my activity level I am constantly (daily, hourly) depleting and replenishing my glycogen, if I didn't I couldn't do what I do. The intentional cycling of glycogen has also greatly improved my overall ability to expend a lot of energy over a long period of time (better endurance, speed, power) in the last two years. However, with all due respect and I know you mean well, sometimes what works for me, you, Rosio, DP, John10251 and other folks here on FS does not work for all...whether diet related or exercise related. I also respecfully do not agree that supporting someone who has figured out a very personal way to sustain a target weight and body fat % is "enabling" or "abusive"...if that were the case then I am guilty as charged.
13 Sep 19 by member: Steven Lloyd
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13 Sep 19 by member: wannabhealthier
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I like to have one cheat meal once a month at a restaurant or social gathering. A Labor Day bbq was my last one. It takes me about a week to lose the water weight with calorie restriction and vigorous exercise. I've been doing this for about a year now. Works for me!
13 Sep 19 by member: SoHangry
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I see those practices as a vicious cycle and damaging in the long term mentally and physically. Also, since he lost the weight his words hold power, so when he gives misinformation it can be damaging to other dieters. There are new people on this forum daily. Nothing but support for the BS is not doing him or the onlookers any favors. Avoiding protein, solid food, etc is just setting him up for his eventual binge and will produce the same habits to anyone who follows his lead. So we can agree to disagree, Steven.
13 Sep 19 by member: -Diablo
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Thank you for posting that information. It is a very thoughtful piece with great information
13 Sep 19 by member: tatauu22
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I agree with Keyten, i have already mentioned ... some people are not just physically unhealthy 🤯
13 Sep 19 by member: rosio19
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Haha, Keyten, you're the best! You're welcome to anyone who enjoyed this piece.
13 Sep 19 by member: -Diablo
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Just an opinion but it is hard to believe that either a long term or new member here on FS is going to start a diet regime that requires a 7 mile run and no solid food, even if they could physically attempt it. Also, in my opinion there is lots of solid, non-anecdotal information available to all of us on the importance of protein to protect our lean muscle mass while dieting/maintaining...especially important for me and most active older folks. So while you see suppprt as enabling and abusive...I still see that as just support...just my opinion of course.
13 Sep 19 by member: Steven Lloyd
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I'll always stand up to misinformation. It's just me now. I was misinformed and followed things I didn't need to for many years so I'm passionate about helping people avoid that. The majority of people don't do research so a successful member can have a huge influence. I can't just stand by. Anyways, I need sleep.
13 Sep 19 by member: -Diablo
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