Does lack of appetite mean a slow metabolism?

[ELicit23]

So, any thoughts? When I first start a diet, I'm usually always hungry, dropping weight fast eating at a caloric deficit. After some time of strict dieting, my hunger starts to be virtually non existing. Weight loss starts to slow down. At first I thought it was just my body getting used to eating less. But some say it's my metabolism slowing and a re-feed/cheat day is needed to reboot metabolism?

 

[3J]

there are a variety of reasons why you would experience lack of appetite.. you've listed one.. how many meals a day are you eating?

 

[ELicit23]

6, I keep it spaced like every 2-3 hours since I wake up early and work late.

 

[ELicit23]

Bump

 

[Mrrippedzilla]

Its more a case of a smaller caloric deficit compared to the start of your cut.
Unless you've been gradually reducing your calories as you lose the weight, the fact is your caloric deficit is lower now, which is why you dont feel as hungry.

Everyone should incorporate refeeds at least every 2 weeks on a cut to keep fat loss ticking along BUT there is a huge difference between a refeed and a cheat day.
A refeed would be keeping your protein intake the same, high carbs, low fat with calories just above maintenance.
A cheat day involves no tracking of calories or macros whatsoever.
Refeeds help upregulate a bunch of important things that can slow down fat loss - leptin, ghrelin, etc.

As for your worries about metabolism slowdown, you have to accept that it is inevitable that some slowdown will occur as you lose weight - there is no way around this.
The key is to avoid slowing it down more than necessary; this is achieved by maintaining muscle & not going crazy with the cardio.

I should also mention that a 1 day refeed will do nothing for your metabolism. That would require a refeed spread carefully over a 2/3 day period.

 

[PrinceDianabol]

I should also mention that a 1 day refeed will do nothing for your metabolism. That would require a refeed spread carefully over a 2/3 day period.

Can you elaborate on this please? Or is this for OP specifically because he's been in a deficit for so long?

 

[Mrrippedzilla]

Can you elaborate on this please? Or is this for OP specifically because he's been in a deficit for so long?

In general, a 1 day refeed is simply too short a time period to have an impact on boosting metabolism. This isn't an issue because you can increase your caloric deficit to make up for the adaptation - we're talking 100-200 calories here at best.
The metabolism thing has been exaggerated ever since layne norton put out a stupid video about it. To make things clear - no matter how much your metabolism drops, it can never end fat loss. That is a scientific fact, so stop worrying about it

A refeed spread over 2/3 days can help your metabolism, but its really only something those below 10%bf need to be concerned with. This is because they tend to have been dieting for a long period, dont have much fat stores remaining & leptin levels have crashed to a point where a 1 day refeed wont be sufficient.

 

[3J]

this was well said...

Its more a case of a smaller caloric deficit compared to the start of your cut.
Unless you've been gradually reducing your calories as you lose the weight, the fact is your caloric deficit is lower now, which is why you dont feel as hungry.

Everyone should incorporate refeeds at least every 2 weeks on a cut to keep fat loss ticking along BUT there is a huge difference between a refeed and a cheat day.
A refeed would be keeping your protein intake the same, high carbs, low fat with calories just above maintenance.
A cheat day involves no tracking of calories or macros whatsoever.
Refeeds help upregulate a bunch of important things that can slow down fat loss - leptin, ghrelin, etc.

As for your worries about metabolism slowdown, you have to accept that it is inevitable that some slowdown will occur as you lose weight - there is no way around this.
The key is to avoid slowing it down more than necessary; this is achieved by maintaining muscle & not going crazy with the cardio.

I should also mention that a 1 day refeed will do nothing for your metabolism. That would require a refeed spread carefully over a 2/3 day period.

 

[ELicit23]

In general, a 1 day refeed is simply too short a time period to have an impact on boosting metabolism. This isn't an issue because you can increase your caloric deficit to make up for the adaptation - we're talking 100-200 calories here at best.
The metabolism thing has been exaggerated ever since layne norton put out a stupid video about it. To make things clear - no matter how much your metabolism drops, it can never end fat loss. That is a scientific fact, so stop worrying about it

A refeed spread over 2/3 days can help your metabolism, but its really only something those below 10%bf need to be concerned with. This is because they tend to have been dieting for a long period, dont have much fat stores remaining & leptin levels have crashed to a point where a 1 day refeed wont be sufficient.

Let's say I start using T3, shouldn't that keep my metabolism up and running? Thank for your input I had a refeed yesterday I woke up much more energized and am a bit hungrier. Felt it first thing in the morning do I do it again today?

 

[Mrrippedzilla]

Let's say I start using T3, shouldn't that keep my metabolism up and running? Thank for your input I had a refeed yesterday I woke up much more energized and am a bit hungrier. Felt it first thing in the morning do I do it again today?

T3 would certainly help upregulate your metabolism, yes. I'm assuming your on cycle because t3 will cause severe muscle loss otherwise.

How often & how long to refeed really depends on how large a deficit your running, frequency/volume of training, bf% & how long you've been dieting.
In general, multiple refeed days in a row are only necessary for those below 10%bf OR for those below 15%bf & on a severe caloric deficit.

 

[ELicit23]

T3 would certainly help upregulate your metabolism, yes. I'm assuming your on cycle because t3 will cause severe muscle loss otherwise.

How often & how long to refeed really depends on how large a deficit your running, frequency/volume of training, bf% & how long you've been dieting.
In general, multiple refeed days in a row are only necessary for those below 10%bf OR for those below 15%bf & on a severe caloric deficit.

I been dieting for 7 weeks no refeed, but carb cycle and I have been pretty active on cardio... My deficit on average is 900 cals daily. On T3 since day 1, not higher than 50mcgs. Tren and test with clen involved. Weight loss stalled about last week... I managed to get from 13bf to about 8-9 be right now. Have 5 more weeks to go.

 

[Mrrippedzilla]

I been dieting for 7 weeks no refeed, but carb cycle and I have been pretty active on cardio... My deficit on average is 900 cals daily. On T3 since day 1, not higher than 50mcgs. Tren and test with clen involved. Weight loss stalled about last week... I managed to get from 13bf to about 8-9 be right now. Have 5 more weeks to go.

Based on the length of your cut and your current bf, I think spreading your refeed over 2/3 days would be a good idea.
When I say spread it over 2/3 days, it will be something like:
Day 1 - 200cal over maintenance
Day 2 - 500
Day 3 - 200

Dont go crazy with it

 

[ELicit23]

Based on the length of your cut and your current bf, I think spreading your refeed over 2/3 days would be a good idea.
When I say spread it over 2/3 days, it will be something like:
Day 1 - 200cal over maintenance
Day 2 - 500
Day 3 - 200

Dont go crazy with it

Hah I won't! Thanks for your help bro. Will do the refeeds.

 

[PrinceDianabol]

Based on the length of your cut and your current bf, I think spreading your refeed over 2/3 days would be a good idea.
When I say spread it over 2/3 days, it will be something like:
Day 1 - 200cal over maintenance
Day 2 - 500
Day 3 - 200

Dont go crazy with it

Thanks boss. Awesome info as usual. I lied before, I do have another question lol. Is refeeds even neccessary when running T3 @ >=25mcg?

 

[Mrrippedzilla]

Thanks boss. Awesome info as usual. I lied before, I do have another question lol. Is refeeds even neccessary when running T3 @ >=25mcg?

Yes, t3 keeps your metabolism & thyroid upregulated but does close to nothing for leptin and the rest.
You can get away with spreading your refeeds out abit more with t3, but they are still essential.