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About the Shifting Calorie Diet

Losing weight is a difficult process, particularly if you hit the dreaded plateau (a time when your weight loss has stopped). Instead of giving up, find a way to prevent or break through the plateau. The calorie shifting diet continuously "tricks" the body so that your metabolism stays consistently high to burn more calories.

  1. The Facts

    • The shifting calorie diet----also known as the zig-zag diet or the idiot-proof diet----is a variation on the simple calorie restriction plan. Calorie restriction allows you a certain amount of calories every day, but the shifting calorie diet involves eating less calories on some days and more on others. With calorie shifting, the body cannot adapt to a certain way of eating; therefore, metabolism stays high. (See References.)

    Programs

    • You can buy a program that plans the calorie shift for you. One such program is Fat Loss 4 Idiots (formerly Weight Loss 4 Idiots), which generates personalized menus consisting of four meals a day. (See References.) The easiest (and cheapest) way to shift calories, however, is to count the calories and plan meals yourself. This not only gives you the most control, but knowledge and experience on how to plan meals for the rest of your life. If you think you need the extra help, pay for a program to set you on the right track.

    Strategy

    • There are several do-it-yourself strategies. One strategy involves a plan of weekly changes. First, find out how many calories you should be eating daily. There are many online tools that can help you find your BMR (basal metabolic rate, or the number of calories you burn by doing nothing). It it easiest to use this number (or a little less) as a starting point. For the first week, add 300 calories to this number for two days (Monday and Friday, for example). The second week, subtract 500 calories for two days. The third week, add 400 calories for two days. The fourth week, subtract 500 calories. Don't develop a predictable pattern. (See References.)

    Tips

    • The better your diet, the better calorie shifting works. Use the allotted calories by making well-balanced meals, and never skip a meal. Do not use a day's worth of calories on one big meal of fried chicken, for example. (See References.)

    Tools

    • For those not using a preset plan, invest in a food scale and a good set of measuring cups. Measure your food carefully to ensure that you are not overestimating a serving size. Make your calorie count as accurate as possible.

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