Prevent metabolic damage in extreme caloric deficit
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Hi everyone. I am currently in a weight loss challenge with one of my buddies. I am planning to lose a good amount of weight within a six month period. I am not very well read on Ray Peat and all of the nuances regarding weight loss but I have heard that quick weight loss is heavily frowned upon in this community due to the lowering of the metabolism. What are some precautions I can take to mitigate metabolic damage while losing weight quickly? And to what extent is metabolic damage reversible?
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@morningmalaise Why would you do this
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@Serotoninskeptic I just gave you my reason. To clarify, I am obese.
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@morningmalaise You can lose weight without going in an extreme deficit
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@Serotoninskeptic I understand that but the rate of weight loss would be far too slow for my liking unless I make a decent cut to my calorie consumption.
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@morningmalaise Hoe many calories do you currently eat?
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@Serotoninskeptic I would say most days I'm typically within a few hundred calories of baseline, but for lots of my youth I'd have insane periods of binge eating and that's how I put on most of my weight. Sometimes I still have days where I will succumb and eat like 5K+ calories but it's not too often.
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@morningmalaise
Do you know what your temperature and pulse is after waking up and in the afternoon?
Have you supplemented with T3 before to increase your metabolic rate?
Have you laid out a plan for pro metabolic eating which supports your weight loss or is your plan to just do calories restriction in commbination with exercise? -
I wouldn’t be in a deficit more than 8 weeks. And not a huge deficit either.
It sounds like the Minnesota starvation experiment all over again. Are u looking to lose vital organ weight too?
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Given you’re obese I don’t think this is a bad idea honestly.
You need to make sure you’re doing what you can to keep stress low and maintain your lean mass. Keep protein at a gram per pound of lean body mass, regular sugar throughout the day, l-Theanine to keep cortisol low, lots a calcium, and all 4 fat soluable vitamins.
I would also consider some t3 or t3 and 4 mix to keep your metabolic rate high throughout the deficit. You’ll win the challenge and be in better metabolic shape at the end I reckon.
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You'll want plenty of Vitamin E to protect from the fat you are releasing as you lose weight.
I also love theanine after workouts. It helps to reduce serotonin and estrogen.
I prefer 0.7g protein per pound of your target bodyweight.
It would help to know how heavy you are now and what you plan to do to lose the weight.
You should avoid steady-state cardio except as walking. I would do HIIT sessions on an exercise bike 3x/wk and lots of walking. Walking outside will do the most for you but in the gym you should walk at a steep incline on the treadmill to burn the most calories.
You'll want to keep your muscle until close to you weigh-in date, but high reps will push more fluid into them without boosting their metabolic rate. Stick to 1-3 reps per set.
