The Truth About Metabolic Adaptation | Dr. Allan Bacon
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- Опубликовано: 9 сен 2024
- Dr. Allan Bacon dives into the common reasons behind weight loss plateaus and the science of metabolic adaptation. Learn how your body's natural mechanisms can stall your progress, why non-exercise activity thermogenesis (NEAT) matters, and the truth about the body fat set point theory. Dr. Bacon also explains the role of hunger cues and the real reason behind high recidivism rates after weight loss. Don't miss this insightful discussion that will help you overcome plateaus and achieve your weight loss goals!
Dr. Allan Bacon holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified nutritionist & physique/bodybuilding coach, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies for over 15 years. You can find Allan’s written works in Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, The Personal Trainer Development Center, and more. His practice focuses on helping working adults master their physique, performance, mindset, and habits for lifelong, sustainable results.
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Metabolic adaptation refers to the changes that occur in a person's metabolism in response to changes in diet and physical activity levels. When an individual undergoes weight loss or weight gain, their body adapts in various ways to try to maintain energy balance. Here are some key points about metabolic adaptation:
1. **Basal Metabolic Rate (BMR) Changes**: When a person loses weight, their BMR typically decreases because there is less body mass to maintain. This means that the body requires fewer calories to sustain itself at rest, which can make further weight loss more challenging.
2. **Changes in Hormones**: Hormones such as leptin, ghrelin, and thyroid hormones play a role in regulating metabolism and energy balance. Weight loss can lead to changes in these hormone levels, which can affect hunger, satiety, and energy expenditure.
3. **Muscle Mass Changes**: Muscle tissue is more metabolically active than fat tissue, so changes in muscle mass can affect metabolism. During weight loss, there is a risk of losing muscle along with fat, which can further decrease BMR.
4. **Adaptive Thermogenesis**: The body may also reduce energy expenditure in response to weight loss, a phenomenon known as adaptive thermogenesis. This can further slow down weight loss progress.
5. **Individual Variability**: Metabolic adaptation can vary greatly between individuals. Some people may experience significant metabolic slowdown with weight loss, while others may have a more resilient metabolism.
6. **Long-Term Impact**: Metabolic adaptation can make it challenging to maintain weight loss over the long term. Many people experience weight regain after initially losing weight due to metabolic changes that make it easier to regain weight than to maintain a lower weight.
It's important to note that while metabolic adaptation can make weight management more difficult, it is not a reason to give up on healthy habits. Regular physical activity, strength training to preserve muscle mass, and a balanced diet can help mitigate the effects of metabolic adaptation and support long-term weight management. Consulting with a healthcare provider or a registered dietitian can also provide personalized guidance on navigating metabolic changes during weight loss or weight maintenance.
No doubt your fat set point would be far higher and will remain so if at the ages of 7, 10 , 14, 18 and 21 you were fat / fatter compared to someone else who lean or leaner in the same ref years?
So - 6ft and 165 lbs is waif like vs another at 325 lbs.
One of them will find putting on weight rather difficult, unless you are like Dr Allan Bacon, vs the other that will find shedding that weight harder.
I guess it would be more advantageous to be lean / leaner in those early years, than to be grossly overweight and potentially ill-fated to have more medical problems?
There are certainly challenges that a naturally lean person may not face. The good news is we largely have control over this by working on proper habit formation.
The same applies to putting on muscle. If you've already developed the fibers and tendons to deal with higher levels of weight, you can easily regain the mass if you lose it. Someone who has never been mulscly needs to both work hard and plan for growth and recovery.. more so than the guy that's already been there.
More zugar and carbs more fat
Less zugar and carbs less fat
Thats a basic rule
mathematically speaking he is talking shit. how is possible to some one loose 40 kilos and he gets a hunger of 4000 calories if he never eat 4000 calories(daily) in his life even with 40 kilos more.
and i believe the research says is 100 calories(daily) total no every kilo lost. (if you were fat and lost wait until you win the weight back(i personally believe is muscle weight(doesn't show but obese people have some muscle)) you have a 100 calories more than someone who didn't lost weight)
Mr. Bacon is being disingenuous. Calories in-calories out is not that a full accounting exists for all calories. It is the simplistic notion that all calories at any time are the same. This has been disproven. Even something as simple as the amount of calories protein makes available when it is converted to carbs disproves that simplistic notion. Are all calories still accounted for? Yes. But how much was coverted to heat, and how much was pissed or pooped out. And even how much was converted to fat.
The best way I've heard it described is "Calorie Partitioning". Sure, calories don't magically appear and disappear. Rather how much of it is converted to fat, and why. How much cortisol was released, breaking down your muscle, lowering your basal metabolism. How hard was it to expend the energy. etc etc. Ketones, for someone who is in ketosis, are pissed and breathed out - that's 5 calories / fat molecule that doesn't have to be burned or converted to fat. How much sugar can go into the muscles for more energy later and less insulin resistance. Etc Etc.
It seems obvious that the above considerations have to be taken into account.. but these asperger scientists feel the need to ignore the practical results of different burn rates of individuals.