Ep. 354 - Calorie Cycling: What It Is & How to Use It for Fat Loss

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The Chasing Health Podcast

Chase Smith

369 episodes

3 days ago

Join me, Chase Smith, and my co-host, Chris Bealhen, as I dive into all topics related to health, nutrition, fitness, mindset, and just how to live a better life - the life you WANT! I will be sharing the mic occasionally with special guests including other coaches, dietitians, clients of mine, my friends, and others who are working on becoming their best self! No topic is off limits! Thanks for tuning in!

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Health & Fitness

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Ep. 354 - Calorie Cycling: What It Is & How to Use It for Fat Loss

The Chasing Health Podcast

29 minutes 37 seconds

1 month ago

Ep. 354 - Calorie Cycling: What It Is & How to Use It for Fat Loss

Summary

In this episode, Chase and Chris dive into calorie cycling—what it is, how it works, and who it’s best for. They explain how adjusting your calorie intake across the week can help with fat loss, improve flexibility, and reduce diet fatigue. They also talk about when it might not be a good fit, especially for those with a history of binge eating or food obsession. You’ll hear examples, practical ways to set this up, and how to know if it's the right tool for you.

They keep it real and simple, breaking everything down in an easy-to-understand way, including funny moments, personal stories, and tips that work in real life.

Chapters

(00:00) What is Calorie Cycling?
(01:50) Does Your Body Care About Daily vs Weekly Calories?
(03:40) Training vs Rest Days: Why You Might Eat Differently
(05:05) Holidays, Events & Strategic High Days
(06:46) Diet Fatigue & Low-Calorie Solutions
(07:50) Permission vs Binge Mentality
(09:49) Personalized Plans & Real Life Examples
(12:00) The Risk of Binge-Restrict Cycles
(13:20) Tracking is Key: Flexibility Requires Structure
(16:24) Don’t Use This as a Way to Binge on Weekends
(17:57) Structured Flexibility, Not Punishment
(20:00) Body Comp Changes, Not Just Scale Weight
(21:01) How to Set Up Calorie Cycling
(23:10) Scale Spikes After High Days
(24:37) Fat Loss vs Weight Loss: Know the Difference
(25:14) Protein Consistency & Adjusting Carbs/Fats
(26:23) Long-Term Lifestyle or Short-Term Tool?
(27:14) When Calorie Cycling Is NOT a Good Fit
(27:57) Final Thoughts & How to Get Started

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