Odgovor So nov 21, 2015 22:13

REVERSE DIETING - MORE HARM THAN GOOD?

REVERSE DIETING - MORE HARM THAN GOOD?

This study by Friedl et al. (2000) investigated the hormonal adaptations to a severe diet and the effects of a refeed. Participants were placed in a severe deficit (1000-1200 calories) and placed on a 8 week army US Ranger Course. Firstly, this study shows extreme stressors, like those experienced in some peoples contest prep causes serious and rapid declines in thyroid T3 (metabolism), IGF-1, Testosterone and increased Cholesterol. As you can see in the graph, testosterone levels rapidly declined from around 18 nmol/L (fairly high) at baseline to below "low" levels!

The findings of this study also suggests that the reverse dieting phenomena may require less time than most people believe. After just one week of Refeeding, even with continuation of the other stressors (exercise, restricted sleep etc), produced prompt recovery of T3, T, and IGF-I after only one week. One fairly obvious takeaway from this study is, don't do extreme crash diets or you will ware your body into the ground. If you are dieting and exercising to an extreme for a contest or sport, it makes sense to get your calories back up to baseline as soon as possible. Remember it's the energy deficit that is causing these negative issues, so staying in it longer than you need to isn't going to help your body or hormones recover!

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