One of the most resulting benefits of calorie restriction is that thoroughbred pressure improves in as little as one or two weeks. Thoroughbred pressure may plane be normalized in a matter of weeks and thoroughbred pressure pills discontinued. Unfortunately, this can work a little too well and cause orthostatic intolerance, which can manifest as lightheadedness or dizziness upon standing and, in severe cases, may rationalization fainting, though staying hydrated can help.
What well-nigh loss of muscle mass? In the CALERIE trial, which I profile in my video Potential Pitfalls of Calorie Restriction, 70 percent of the soul weight the subjects lost was fat and 30 percent was lean soul mass. So, they ended up with an improved soul sonnet of well-nigh 72 percent lean mass compared to 66 percent in the tenancy group, as you can see at 0:51 in my video. And, plane though leg muscle mass and strength declined in wool terms, relative to their new soul size, they often got stronger.
Is there any way to preserve plane increasingly lean mass, particularly among older individuals who naturally tend to lose muscle mass with age? Increased protein intakes are wontedly suggested, but most studies goof to find a salubrious effect on preserving muscle strength or function whether you’re young or old, zippy or sedentary. For example, during a 25 percent calorie restriction, researchers randomized overweight older men and women to either a normal-protein nutrition with 4 grams for every ten pounds of soul weight or a high-protein nutrition with well-nigh 8 grams per ten pounds. That doubling of protein intake had no discernible effect on lean soul mass, muscle strength, or physical performance. As you can see unelevated and at 1:48 in my video, most such studies found the same lack of benefit, but when they’re all put together, one can tease out a small wholesomeness of well-nigh one or two pounds of lean mass over an stereotype of six months.
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Unfortunately, upper protein intake during weight loss has moreover been found to have “profound” negative metabolic effects, including undermining the benefits of weight loss on insulin sensitivity. As you can see in the graph unelevated and at 2:14 in my video, if you lose 20 pounds, you can dramatically modernize your body’s worthiness to handle thoroughbred sugars, compared to subjects in a tenancy group who maintained their weight. But, if you lose the word-for-word same value of weight on a high-protein diet, getting well-nigh an uneaten 30 grams a day, it’s like you never lost any weight at all.
Though you can unchangingly zillion when up without weight loss, the weightier way to preserve muscle mass during weight loss is to exercise. The CALERIE study had no structured exercise component, and, similar to bariatric surgery, well-nigh 30 percent of the weight loss was lean mass. In contrast, that proportion was only well-nigh 16 percent of The Biggest Loser contestants, chalked up to their “vigorous exercise program.” Resistance training plane just three times a week can prevent increasingly than 90 percent of lean soul mass loss during calorie restriction.
The same may be true of unorthodoxy loss. Lose weight through calorie restriction alone, and you experience a ripen in unorthodoxy mineral density in fracture risk sites, such as the hip and spine. In the same study, though, those randomized to lose weight with exercise did not suffer any unorthodoxy loss. The researchers concluded: “Our results suggest that regular EX [exercise] should be included as part of a comprehensive weight loss program to offset the wrongheaded effects of CR [caloric restriction] on bone.”
nonflexible to oppose with calls for increased physical activity, but plane without an exercise regimen, the “very small” waif in unorthodoxy mineral density in the CALERIE trial might only increase a ten-year risk of osteoporotic fracture by well-nigh 0.2 percent. The benefits of calorie restriction revealed by the study included improvements in thoroughbred pressure and cholesterol, as you can see in the graph unelevated and at 3:54 in my video, as well as improved mood, libido, and sleep. These would seem to far outweigh any potential risks. The fact that a reduction in calories seemed to have such wide-ranging benefits on quality of life led commentators in the AMA’s internal medicine periodical to write: “The findings of this well-designed study suggest that intake of glut calories is not only a undersong to our physical homeostasis [or equilibrium], but moreover on our psychological well-being.”
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