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PD: is there any scientific support for “+1 kcal needed to gain 1 gram of muscle mass rule”? thank you!
Not of which I’m aware
Hi James! in “Metabolically active components of fat free massand resting energy expenditure in nonobese adults” the authors did a correlation between REE and muscle mass (DEXA). I calculated the increments in REE by adding 1 kg using that linear function. The results: + 37 Kcal per kg of muscle mass. is ir right? this is far from +6 calories per pound (+ 12 calories per kilo if im not wrong). Do i miss anything? Thank you!
DEXA assesses fat-free mass, not muscle mass. They aren’t the same thing. Fat-free mass includes internal organs, which are the biggest contributor to metabolic rate.
Understood! thank you!
How does reverse dieting work then, because there are countless anecdotal stories of people increasing their calories over time and eventually being able to eat more at the same activity level or lose body fat on a higher deficit. What IS it that’s changing if it’s not their RMR? Is it just their “metabolic rate” changing as opposed to “metabolism”? So confused!
What most likely happens with reverse dieting is that it simply prevents some individuals from bingeing upon stopping there diet. By slowly reintroducing calories in a controlled fashion, it helps some people from overdoing it right away.
However, there’s no scientific evidence that reverse dieting can actually alter energy expenditure. Keep in mind that all these anecdotes are based on self-report of diet which is highly inaccurate.
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OOOOKKKK…I am a biochemist, and I have read the arguments here. I would like to say that both of you, James and Fred, are like two tennis players on the same side of the net hitting the ball back and forth to each other, but thinking you are on opposing sides when you really aren’t. It may seem strange to you for me to say this but…you are BOTH right. The problem here is that we well intending scientists who “do the research and write the papers” on the human body, etc. etc. come off, albeit quite unintentionally but sadly… Read more »