One of the pro-cheating claims is that cheat days boost metabolism by upping leptin production, helping the body burn more calories after overeating. Some studies do support this claim, but others suggest overfeeding or "cheating" only ups metabolism between three and 10 percent for no more than 24 hours, making the little boost not worth the hundreds or thousands of extra calories
But the diet-rejuvenating effect of a cheat day may amount to more than just burning a few extra calories. Restricting calories, as most people do when dieting, can cause leptin, a hormone responsible for maintaining our energy balance and causing weight loss, to dwindle. But temporarily upping calorie intake can re-up leptin production by nearly 30 percent for up to 24 hours. It's that quick leptin buzz that's responsible for boosting metabolism after overeating. And in addition to regulating hunger and metabolism, this hormone may contribute to increased motivation, libido, and dopamine— so after a cheat day, dieters might actually be happier and more motivated.
It's the combined benefits of leptin that lead some experts to advocate "cheat days" filled with foods scientifically shown to increase the hormone, as opposed to anything and everything they want. For example, one study found overeating on a high protein diet increased resting metabolism, while overeating on a low protein diet did not. In another study, resting metabolism was only increased by carb bingeing— not from eating lots of fatty foods, such a pizza and ice cream.
And while cheat days often involve binge drinking in addition to binge eating, alcohol actually has the opposite effect on leptin. Fortunately, one study did find red wine was an exception to the rule — but only in women.
So for anyone keeping score at home, that's a high-protein, high-carb, low-fat, and alcohol-free (unless you're a woman— then you can have red wine only) cheat day. Sounding less and less like a carefree free-for-all, isn't it?
It's also especially important for anyone with a health condition, such as diabetes, high cholesterol, blood pressure, etc. to plan carefully, as even small indulgences can have more larger effects on health. Consider the overall balance of macronutrients in a dietary splurge— sweets may be fine, but look for those also high in essential nutrients like protein and fiber.
No matter which direction you choose to take, it all comes down to one's metabolism and finding what works best for you. But for most people, these single solutions don't work. The truth is, most chronic health problems, including stubborn weight gain, unbeatable fatigue, intestinal distress, high blood pressure, creeping cholesterol, and high blood sugar, are not found in simply one organ, but in several parts of the body (often times in twos and threes).
This is the result of years of slow, subtle challenges to your metabolism, which is as unique as you are. Your lifestyle habits, stress level, prescription drug use, and relationships, as well as the genes you inherit and the environment in which you live-in effect, the sum total of your life expierence up to this day-determine your personal metabolism and, in turn, your current state of health.
Using a step-by-step, easy-to-implement system of diet, lifestyle strategies, and state-of-the-art nutrients and supplements, Dr. James LaValle can help you create an indiviudalized program for reclaiming your metabolism and health in his book, Cracking the Metabolic Code.
To learn more about how to crack your personal code, check out the book at http://basichealthpub.com/products/cracking-the-metabolic-code or http://www.amazon.com/Cracking-Metabolic-Code-James-LaValle/dp/1591200113/ref=sr_1_1?ie=UTF8&qid=1412359956&sr=8-1&keywords=cracking+the+metabolic+code
No comments:
Post a Comment