600 Calorie Diet Lose Weight Fast!

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in today's video how quickly does your

metabolism adapt to

ultra low calorie dieting

hey guys what's going on this is paul

revello from in today's

video we're going to discuss

how our metabolism adapts to ultra low

calorie dieting

and perhaps some of the ramifications

and implications that go along with

such an approach to fat loss and before

we get into the topic i just want to

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makes my day had a question about how

bad will a one to two week

600 calorie per day diet hurt your


i won't have access to weights for two

weeks so i'm trying to cut fat quickly

get down to around 10 to 12

body fat it's easy to eat little because

i'm in the military and i only eat at

the chow hall so i just eat breakfast

skip the rest my maintenance calories is

about 3 400 calories

normally but i don't want my metabolism

to crush too hard so

it's a very interesting question and you

actually raise a very good point and

that is that you have a valid

kind of way to stay busy and that's

because you're in the military and one

thing that i have found with

restricting calories is that when the

mind is busy

you can really get away with some very

low calories especially if you have some

stress or anxiety going on in your life

so you can use that as a positive now i

don't think that two weeks

is going to have any real negative

impacts we did a

rapid fat loss study here at the

university of south florida dr campbell

did and

one of my coaches kate callahan was a

part of it and so she was privy to some

pretty good information and they did a

very low calorie approach now

it wasn't 600 calories okay uh it was

quite a bit more than that and she's a

110 pound female right so

it was quite a quite a bit more calories

than that but

what they did was they did a rapid fat

loss protocol where they slashed


here's the one thing i would really try

to stay away from

that is not getting your protein too low

doing 600 calories i mean

unless you're doing only protein you're

getting 150 grams of protein a day

well then you're probably not getting

any fat if you do that right so

you're gonna have a real problem

actually hitting macronutrient totals

that allow you to

you know not only stay full but

successfully hit numbers

to to keep muscle and that's really

where we get into some problems when i

talk about the

most successful dieters people that are

able to diet and keep it off

well there are often those that are able

to continue to keep their muscle

and i'm going to link a study below that

actually showed that if you aggressively


there is a very big risk and it's it's

been shown over and over of body fat

overshooting meaning

you start a diet you get a bunch of body

fat off

but when it's all said and done you put

that body fat back on

and you overshoot you actually end up

with more body fat

and in a worse position and this study

basically breaks it down into the fact


our bodies have a very happy natural set


and when we lose body fat we'll tend to

gain it back

until our body reaches that same set

point so then why do we overshoot

well because most people are going to

lose fat free mass they're going to lose


okay they're going to lose lean body

mass so to make up for that

lean body mass that we've lost what do

we do we overshoot our body fat

and you can understand how this could

get very dangerous very quickly so

perhaps in your situation in the

military for two weeks

it might not be that drastic of an issue

if you want to try it for two weeks

you know my real concern would be that

not that your metabolism is going to


it's that you're going to be setting

yourself up for well

some epic kind of cheat meals you're

going to be start probably fantasizing

about food i mean at 600 calories a day

after a few days

you know your carbohydrates are going to

be so low that your performance

on any given type of exercise or

movement even your brain power you know

our brains or glucose engines and i'm

not guessing

in the military that you're going to be

able to really stick to a very strict

style of dieting that might prevent that

something like a ketogenic diet

but the real value in what you're asking

is that yes in a two-week period i don't

think there's gonna be that much

metabolic adaptation okay metabolic

adaptation happens over

long periods of time where we keep

calories very low

and it's a response basically to our

body composition changing

you know as we lose body fat well our

metabolism adapts because we don't need

to burn

calories as rapidly so if you sustain

that for a very long time then yes you

can see some

metabolic adaptations and in fact even


so than it should be predicted to be

they've seen resting metabolic rates


resemble someone who has been dieting

for longer and weighs less

so the predictions are not always that

accurate but what's most important

is that we do not lose lean body mass

and for that reason i would really

suggest keeping protein

at a gram per year goal weight which

would be hard on 600 calories for a male

to eat 600 calories that is

that is an a very low calorie total so

that would be my concern it's less about

how the metabolism is going to adapt i

don't think that's going to be a problem


you are going to have to control your

calories so for example if you spend two

weeks at 600 calories

and you lose some weight you know

there's going to be a lot of that weight

that's going to be you know glycogen


fluid retention that's going to be

intramuscular so it's going to look

really good on the scale but the first

time you go have a big

carb sodium meal well the scale is going

to jump back up

so i would be very aware of making sure

that you're you're paying attention to

the the things that get you most excited

and that would be losing body fat

not just the scale going down you know

you said you want to reach 10 to 12

pictures would help but i would take a

much more sustained approach

in the long term it allows us to keep

muscle when we keep our calories a

little bit higher

when we lose one percent or so of our

body weight per week

those are going to be the people that

are the most successful in transitioning

you're also going to keep more muscle

and therefore more likely

not to body fat overshoot when it's all

said and done

all right so hopefully this answers your

question i would expect

for two weeks you would be fine

metabolically speaking

i would just be concerned about the

rebound effect after those two weeks

all right guys i hope you're having an

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