How to Metabolically Adapt

The hot topic of the decade! 

Everyone is 'fixing their metabolism' and eating 200g-300g of carb per day making us all jealous while we are struggling on poverty macros, and silly salads just trying to find results? Are you that person? This is going to be a quick "how to"!! 

I know that you all want to know each intricate scientific detail of the process right? No. No you don't. You wanna know what works so here's the cold hard facts. 

1. Your body is in constant need for homeostasis. If you starve yourself, your body finds a new set point. It metabolically adapts to stay alive and so when you diet for a long time, your body makes that your "maintenance" calories for weight. 

2. What's the science?There is no data on metabolic adaptation. There is analysis of the insta community, and many client testimonials of this changing their lives and the science makes sense but the hard truth is that no studies have been done. But before narcotics had studies, they still worked so that doesn't mean it doesn't work. I'm saying it does work, but it will be more valid once Layne gets him a study going (I volunteer as tribute). 

3. How much food? Increase 5-10g of carb per week. Increase 1-2g of fat per week. This is what Layne Norton follows, but I have to admit that as time goes on and learning the intricate minds of girls (hehe), I take my clients slower. This seems absolutely RIDICULOUS and tedious to go slower, but keeping the client happy is key and no one wants to gain weight even when it's bettering their future. 

Here is an example of a really slow adaptation that I wrote up for someone... I aimed for an increase of about 40 calories per week with some variation which is the equivalent of 10g of carb (4kcal/g), 10g protein (4kcal/g) or even 4g fat (9kcal/g) or any combination using these ratios. 

Week Number

1-Jan

2-Jan

3-Jan

4-Jan

5-Jan

6-Jan

7-Jan

8-Jan

9-Jan

10-Jan

11-Jan

12-Jan

13-Jan

14-Jan

15-Jan

16-Jan

17-Jan

18-Jan

19-Jan

20-Jan

21-Jan

22-Jan

23-Jan

24-Jan

Total Calories

1000

1040

1080

1126

1164

1202

1241

1280

1323

1365

1377

1389

1405

1417

1429

1463

1502

1514

1530

1560

1572

1588

1628

1640

Calorie increase per week

40

38

38

38

38

38

39

39

43

40

12

12

16

12

12

34

39

12

16

30

12

16

40

12

Protein g/day

115

115

115

125

125

125

130

130

130

130

130

130

130

130

130

130

130

130

130

130

130

130

135

135

Carb g/day

70

75

80

80

85

90

93

96

100

110

113

116

120

123

126

130

133

136

140

143

146

150

155

158

Fat g/day 

28

30

32

34

36

38

39

42

45

45

45

45

45

45

45

47

50

50

50

52

52

52

52

52

Refeed Meal 

105

113

120

120

128

135

137

144

150

165

169.5

174

180

184.5

189

195

199.5

204

210

214.5

219

225

232.5

237

You may look at this and say "holy crap that's too slow" but the purpose of this is so that your body can't tell that you are increasing, and a girl can go from 1000 calories per day (way too little) to 1600 calories in 6 months. 6 months is a long time, but at 6 months she will be in the process of changing her life for good and hopefully not have gained much weight. 

4. How much weight will I gain? This is so variable. Some gain 0. Some gain 5. Some gain 12. I would say the average is 5lbs. You may see that you gain 2-3 lbs of water weight when you go up on calories, and this should level off. Your weight should stabalize and maybe even come down and at that point, you know that you can increase food again.

5. What should be my workout schedule? You should do the normal lifting schedule with 4 days of HIIT cardio and no more than that. 

6. What are refeeds? This is another topic that has no data, but it has been seen that to increase the amount of leptin (which is a hormone that can decrease with severe calorie restriction and slows metabolism), you should intake approximately 50% more carbs (many variations of how much extra to eat). The variation of caloric intake for your refeed doesn't necessarily matter as long as this is a controlled refeed that is not a binge on terrible foods. 

7. What is my maintenance caloric intake? There is not one calorie equation that is 100% accurate or appropriate for each person. It is so variable. The best thing to do is to jot down what you're intaking for 2-3 weeks and how much calories you are intaking. There is a standard based on population norms though that is based on your height, weight, and age. Metabolic capacity plays such a big factor in determining your maintenance and sometimes just takes trial and error. 

As complicated as it sounds, and as much as it's talked about, that is the quick and dirty and really all you need to know to be on a fast track to success. If you want any help at all though, just contact me and I can set you up with a full plan specific for you. 

With love and metabolism, 

Katie 

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