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Originally Posted by TheSutterDynasty
I'd love to see a shred of evidence that shows weight loss is anything more than calories out > calories in.
Everyone loves to talk about 'quality' of those calories, which is obviously an important factor for your health. Weight loss though? Calories out > calories in.
And besides, we're talking about a diet that purposefully removes quality calories in whole grains/oats/etc.
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Slight caveat - caloric restriction only works so far due to metabolic adaptation. Unfortunately (or fortunately?) the daily expected energy expenditure gradually lowers over time. So empirically speaking, can't lose a pound a week for 52 weeks at constant restriction.
Of course you can manage your diet through various "periodizations". To achieve your goal, be it weight loss, aesthetics, performance, but it takes more a holistic approach because (it was mentioned in earlier posts) people also have a unhealthy (mental) association with food that should be addressed too.
Alex Hutchinson has a good book where he goes into the science put proper context to it and draws the path to our common folklore/myths. One chapter is on "Fuel". Here's a link with the chapter excerpt:
https://thewalrus.ca/the-food-science-behind-endurance/
TDLR:
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To judge from the polarized debate on internet forums and social-media networks, you might think you have to pick a side: you either burn fat or carbohydrate, and woe to you if you make the wrong choice. In reality, we all use both. And given the complementary strengths and weaknesses of the two options—carbohydrate as a fast fuel with limited storage capability, fat as an inexhaustible but rate-limited alternative, it makes sense to aim for what Louise Burke, of the Australian Institute of Sport, calls “metabolic flexibility,” by maximizing both fuel pathways.
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Early experiments in the first half of the twentieth century showed that the balance between fat and carbohydrate use depends on how hard you’re working. During easy exercise, like a gentle walk, you burn mostly fat from the supplies circulating in your bloodstream. As you speed up, you begin to add more carbohydrate to the mix, and by the time you’re panting heavily, the proportions have flipped and you’re burning mostly carbohydrate. The precise blend depends on a variety of factors: the fitter you are, for example, the greater the proportion of fat you burn at any given speed. Eating a diet high in either fat or carbohydrate also tilts your preferred fuel mix in that direction. But even taking these factors into account, carbohydrates dominate for any intense exercise: one study found that over the marathon distance, running at 2:45 pace relied on 97 percent carbohydrate fuel, while slowing down to 3:45 pace reduced the carbohydrate mix to 68 percent.
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