Consuming fewer calories, especially fewer carbohydrates, will help lower your blood insulin, which is the necessary condition that allows adipose tissue to finally release its excess stored energy.
Even though calorie restriction works great in lab rats as the researcher can control what the rat eats and the rat can't do anything about it regardless of how hungry it becomes, it's not that simple with humans, particularly after a year or two, once the initial willpower is lost.
So, rather than fixating on lowering calories without further considerations, a more effective approach is maximizing the satiety obtained per calorie consumed. It's harder than it sounds! One might be tempted to simply consume large quantities of leafy vegetables, but that will only lead to them learning how hunger is a multidimensional experience. What do I mean by that? You can feel your stomach stretched out and full, and still feel hungry, because satiety isn't only triggered by how far your stomach has stretched, nor by the precise number of calories you have consumed.
In practice, in order to maximize satiety one must strike a balance between the volume of the food consumed, its protein content, and the amount of insulin-raising carbohydrates it contains. That's the reason so many people find success in low-carbohydrate diets, which emphasize these three satiety factors rather than the excessively simplistic calorie count approach.
I'm a master of hunger, I'm always hungry. With the low calories diet, it's like you said: alk veggies won't make you feel full, it comes from multiple sides.
The core problem is when you are on very low calories, sometimes it's hard to find that food you are needing. Sometimes it's a glass of milk, sometimes an apple, sometimes something with fat
From what i understand the amount you eat might not be all that relevant. The differnce between thin people who eat huge amounts and fat people who eat almost nothing is that the former eat lots of fat and protine in a kind of frenzy with long breaks between meals, the later eat primarly carbs and sugar very regularly.
Calorie restriction under the Newcastle Protocol is only required for between 8-12 weeks, typically once you've lost around 15kg on average. Afterwards, it's a matter of maintaining the weight loss through (improved) diet and exercise.
> Afterwards, it's a matter of maintaining the weight loss through (improved) diet and exercise.
I just don't see how a person who is unable to lose weight at present is going to be able to maintain weight loss 8-12 weeks in the future.
Calorie restriction lowers insulin at the expense of constant hunger, and once the person is no longer in that initial mindset of being willing to endure constant hunger and reverts to eating ad libitum, their hyperinsulinemia will return and they will gain weight.
If they are unable to follow a highly satiating diet today, what makes us think that they will be able to do so after a period of 8-12 weeks of intense constant hunger? To me it reads like another one of those interventions that sounds great to doctors because it should work on paper, and that will be used to blame patients once they regain weight. The doctor will point at a study that shows that some patients are able to do it and that's it.
And don't get me started on how calorie restriction leads to substantial loss of skeletal muscle mass, reducing the amount of glycogen storage that can rapidly absorb spikes of blood glucose, or how hard it is to restore that lean tissue, especially on older patients.
Even though calorie restriction works great in lab rats as the researcher can control what the rat eats and the rat can't do anything about it regardless of how hungry it becomes, it's not that simple with humans, particularly after a year or two, once the initial willpower is lost.
So, rather than fixating on lowering calories without further considerations, a more effective approach is maximizing the satiety obtained per calorie consumed. It's harder than it sounds! One might be tempted to simply consume large quantities of leafy vegetables, but that will only lead to them learning how hunger is a multidimensional experience. What do I mean by that? You can feel your stomach stretched out and full, and still feel hungry, because satiety isn't only triggered by how far your stomach has stretched, nor by the precise number of calories you have consumed.
In practice, in order to maximize satiety one must strike a balance between the volume of the food consumed, its protein content, and the amount of insulin-raising carbohydrates it contains. That's the reason so many people find success in low-carbohydrate diets, which emphasize these three satiety factors rather than the excessively simplistic calorie count approach.