Hello and welcome to the Consistency Project podcast. My name is Patrick Cummings.

As always, I'm here with E.C. Sinkowski every week on the show. We aim to simplify

the science of nutrition, health and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and of course live better. Thank you so much for tuning into the show. Hello, and how are you, E.C. Wonderful. How are you doing? Great. Good to see you. Good to see you as we wrap up this wonderful year. What we're going to talk about this time around, diving into common misconceptions about calories, metabolism, and weight loss, all of which can derail your health goals. We're going to cover the truth behind eating more to lose weight claims. What really happens to your metabolism during dieting, how to create

sustainable weight loss without falling for diet myths? And the big question, we are exploring

with this episode, what really drives sustainable weight loss and why do popular myths about

metabolism and calories lead so many people astray? What do we need to know about these ideas

to get into it?

Yeah.

I mean, there's this really tempting idea floating around in the diet space and it's this notion

of eating more to lose weight.

And I see it kind of, yeah, I know, it's very catchy, believe me, it's a good marketing ploy.

I see it kind of come up in two different ways. One is people will often go on a macros diet and sort of come out with this realization that, oh my gosh, I'm eating so much more and losing weight. So it often comes after somebody kind of starts more macros precise tracking. And then the second way that you kind of see it is when people are really start to worry about starvation mode, which is this idea that when you diet, your body thinks that you're starving because you're not eating as much, and so it's going to kind of slow down your metabolism and really stop it to the point where you can't lose any weight, make any progress. We're going to kind of take a look at both of those theories. No surprise. There's some half-truths into both of those kind of observations, but also some

kind of common misconceptions about them as well. All right, cool. Let's take one at a time. Let's do the first one first, which is the macros diet scenario where people say they're eating more and losing weight. So how does that come to be, you know, you said the half-truth. where's the half truth and the half not truth, the half lie?

Yeah. And I think there's really two things that are happening here. One is how are they defining more?

I mean, this actually is something that we've talked about related to the 800 gram challenge that people believe that they're eating so much more food.

And oftentimes when they resort to more whole foods,

they're eating more volume, but they're not eating more calories. This is a really just huge disconnect

for people that are trying to diet. Is they're often using volume or their feelings of fullness

as this gauge for, okay, I ate a lot today or however much I ate today. Or gosh, I have to eat 200 grams more.

Right. Yeah, exactly. Yeah, I feel like I've been eating fruit all day. All day. I'm going to eat more,

right? So if they're really focusing on the volume and the feeling of fullness, when in reality, we actually

have so many foods in our modern food environment in which the volume doesn't really match with

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