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The Sustainable Self-Development Podcast
Radio-hour II: Set-points, Reversing out of a diet.. Ft. Eric Helms, Menno Henselmans, Mike Israetel
Mar 9, 2018
"Radio-hour II: Set-points, Reversing out of a diet" features fitness expert Eric Helms, scientific researcher Menno Henselmans, and strength coach Mike Israetel. They discuss intriguing topics like body fat set points, changing body fat percentage standards, sustainable diet practices for muscle building, the hypochloric diet, reverse dieting, and the effects of alternating between binging and low-calorie dieting.
57:19
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Quick takeaways
- Gradually reintroduce palatable and calorie-dense foods after a diet to avoid overeating and weight gain.
- Make conscious food choices based on the palatability, satiety, and health benefits of different foods to develop a balanced approach.
Deep dives
Gradually increasing food variety and caloric intake after a diet
After finishing a diet, it is important to gradually reintroduce more palatable and calorie-dense foods to fulfill the hedonic pleasure of eating. However, starting with highly palatable, calorie-dense foods right away is not recommended as it can lead to overeating and weight gain. Instead, starting with more of the same low-palatability, low-calorie foods eaten during the diet allows for a gradual increase in caloric intake while still providing satiety. After a few weeks, slightly tastier foods with higher calorie density, such as flavored Greek yogurt or low-fat ice creams, can be incorporated. Finally, after a period of about four weeks, indulgent cheat meals can be added. This slow progression allows for a balanced approach to satisfying hedonic pleasure without compromising progress or triggering binge-eating behaviors.
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