Wednesday, February 24, 2021
Cold Thermogenesis

How to Fix a DAMAGED METABOLISM (Reverse Dieting vs All In)



Hi everyone, welcome to Abbey’s Kitchen! In today’s video, we are going to be discussing a question that I get asked about A LOT – how can you fix metabolic damage or a slow metabolism from extreme dieting? I’ll be talking all metabolic adaptation or damage, how the body responds to weight loss, and what you can do to restore metabolism.

A few disclaimers:

1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.

2) TRIGGER WARNING: some graphics and discussions may be disturbing to some viewers so feel free to skip this video.

3) Don’t forget to subscribe to this channel and ring the little bell so you never miss out!

Chelsea Cross, RD
https://www.mcdietetics.com/

Ben Sit, RD
http://www.sportsclinic.ca/bensit
https://www.evolvedsportandnutrition.com/esn-sports-nutritionists.html

Research Links

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129158/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5773096/
https://www.sciencedirect.com/topics/medicine-and-dentistry/resting-energy-expenditure
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209643/
https://pubmed.ncbi.nlm.nih.gov/12027375/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/
https://pubmed.ncbi.nlm.nih.gov/11010936/
https://pubmed.ncbi.nlm.nih.gov/27136388/
https://pubmed.ncbi.nlm.nih.gov/12023994/
https://www.sciencedirect.com/science/article/pii/S2352154616300183?via%3Dihub
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750722/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039924/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/
https://pubmed.ncbi.nlm.nih.gov/12882481/
https://pubmed.ncbi.nlm.nih.gov/16613809/
https://pubmed.ncbi.nlm.nih.gov/11020091/
https://pubmed.ncbi.nlm.nih.gov/15531540/
https://pubmed.ncbi.nlm.nih.gov/23319909/

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If you liked this video, please leave me a comment below with your thoughts!

Xoxo Abbey

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29 thoughts on “How to Fix a DAMAGED METABOLISM (Reverse Dieting vs All In)
  1. It was so soothing listening to you talk about dieting from a women's health centered point of view, it is helping me let go of wanting to be at the low body fat percentage I know full well that my body would not do well on, thank you so much for this educational video

  2. I had an 8 month illness that cause severe weight loss & malnutrition. I could have used the reverse dieting information during recovery. The advice I got from doctors as well as the RD n staff at the hospital was to eat… no restrictions or deliberate focus. I went from IV TPN to a regular diet a day after surgery. I regained the weight I lost within 6 months, and another 30 on top, that I struggle with. My dietary intake is lower than before the illness, and I'm still deficient in several nutrition ya, including albumin. It's a nightmare

  3. I recently saw a video of Matthew McConaughey talking about the process of regaining weight after an extreme loss. He describes all the issues you have listed at the beginning of this video. He also mentioned Tom Hanks who believes that his diabetes was triggered by losing and gaining weight for Cast Away.

  4. I starve myself for 2-3 days a week and only eat one meal a day for the rest of the week, and I still haven’t lost weight. More like only 2-3 lbs in the past 3 weeks and it’s usually water weight that comes right back. What am I doing wrong? And it’s not that I’m eating too many calories during my OMAD days because I usually eat around 800-1000 calories. I also try to drink plenty of water (and water only) and exercise 3-4 times a week. I’m severely obese, and the weight is still not coming off. What am I doing wrong?

  5. This is really depressing:( I’m losing weight to get myself within a healthy BMI and when I get within a good range I’ll just put it up again because my body wants me to? I’m so upset by this

  6. How do you change your set point if you're unhappy with the weight you currently are. I want to be a lower weight, which would reduce my bmr, but I want most of my weight to come from lean tissue which would increase my bmr. How do I eat what I want but be the size I used to be, because I used to be a lot slimmer than I am now and I cant eat as much. 😫

  7. I did it. From May till December and gained about 13-14 lbs. I didn't go crazy but definitely didn't restrict myself and my goal was to get rid of the anxiety I had around food. I ate it and really examined what I got out of it. I realized that my consumption of carbs and sugar had NOTHING to do with actual desire, it was a chemical response!!Jan 1st I began to est what I craved, which was meat, veggies, healthy oils !! I'm keto, and now fasting (intentionally for weight loss) and I feel at home!

  8. I eat around 2200 a day and i'm petite. I used to think people lied when they said they only eat 1400 if they were alot bigger than me. This explains alot.

  9. I doubt that weight is the metric used by the body's regulatory systems to determine when to moderate caloric absorption — what metric does it use? Detection of adipose tissue or cardiac stress?

  10. I've had Anorexia since I was 7 and no matter what I do (therapy etc) it's not going anywhere and I hate it . This helped but I'm scared I'm going back yet again 🥺

  11. After stopping my excessive exercising and living on salad and chicken breast once a day, i have gained SO MUCH weight. I'm also 30 now, so my metabolism slowed down naturally, i come from a family history of "chubby" people, and I've been in a very comfortable relationship for almost 4 years and we've gained weight together. I also can't do any excercise right now because i developed pretty severe hyperthyroidism in November 2020 and that's currently being treated and putting a lot of stress on my liver and my cardiovascular system. I can still take walks with my dog, which i do.

    Yes, it sucks that I'm not 110lbs and 22 anymore. Yes, sometimes i struggle with finding clothes or accepting the "me" in the mirror. But i force myself to eat whatever i want to eat. I don't look at calorie labels anymore, if i want frozen pizza after 8h in the office, I'll eat the damn frozen pizza! When i have time i make myself healthy breakfast (1 avocado, two sunny side up eggs, whole grain bread), i do just that. i snack on almonds as well as chocolate cake and THAT'S OKAY.

    I'm not sure what my metabolism is doing but I've stayed about the same weight for about a year now (which is a European size 44/46) and that's also okay. If a clothing label doesn't carry my size, then they don't deserve my money! I know I'm "fat" by many people's standards, and I know i need more exercise (which just literally, medically, cannot do) but overall, I've finally kind of settled in my adult body.

    Getting out of diet culture is so important! Your body weight and clothing size is not your identity! As long as you eat enough for your body to maintain its function, as long as you're still active in some way, as long as your food is at least mostly balanced – everyting is okay.

  12. Is there a difference for your metabolism between losing a lot of weight due to dietting or losing weight due to stress and grieve? I lost over 10kg due to grieve and stress (I did gain some back already) and now, after a period of a year, I am able to feel my hunger cues and I’m eating more regularly. Just wondering if that also ruined my metabolism because I couldn’t really help the weight loss. But also don’t want to gain all the weight back tbh

  13. i did the all in method when i was recovering from my eating disorder. I ate 2500-3000 calories a day and i also did this for one year. I am 5ft 2.5 so i expected quite a lot of weight gain since i am short. I gained 8 pounds overall within 3 months but for the rest of that year my weight would go down a pound or stay the same. I stayed at 98lbs for the rest of the year which i know was slightly underweight for my height. I gained back my period also at that weight. Would that mean that my set weight is still underweight since I haven’t been able to gain?

  14. I had a complete hysterectomy including ovaries at 33. For the last 20yrs. I have struggled with my weight no matter how much physical exercise or lack of eating. Even on hormone pellets so I'm not itchy, bitchy, or crying still have fat around my middle (bodies reaction to protect organs and bones during and after menopause). Adrenals are regularly blown out and hypothyroidism since I was a kid but I never struggled with weight til Dr. took everything. So my hormones will never be "normal" is there anything I can do?

  15. But I do count my calories now. The difference between 0.5 teaspoon of sugar or 1 tsp sugar in my coffee is not noticeable to me. But over a long period of time, the difference shows on the scale. I'm trying to cut out the mindless calories. I read a really fun and interesting book, "Mindless Eating" by Brian Wansink.

  16. Would you PLEASE make a video specifically about bulimia patients during and after long periods of dieting 🙏, I feel like most of the information online is about anorexia patients with very low weights 😏

  17. You mention towards the end that fat gain occurs regardless of which method is chosen but would you not agree that reverse dieting attenuates fat gain by allowing the metabolism to more gradually adjust or are you of the opinion that the fat regain will be identical in both approaches or that in the all-in approach the metabolism may actually respond quicker which would mean that fat gain would be less likely after a sooner stage in the process? If you looked at anecdotal evidence there seems to be quite a large difference between the two approaches in how they regain body weight (composition, and fat distribution).

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