Interesting stuff at Body Recomposition, which I am boldly attempting to link, in spite of my failures of last post. (I have scrutinized, and my html looks good. Gremlins.)
In this article about leptin, there is discussion about the difficulties of long term calorie restriction and how it drops leptin levels, which may contribute to that "GOT TO EAT" feeling. If I'm getting this right, full diet breaks or (yes!) cheat days may help to raise leptin levels which presumably help with satiety over time. The author feels that eating lots of carbs versus fat is more helpful with this.
So I haven't been futzing around for the past three months. I've been on a diet break to restore my leptin. Sounds so much more respectable.
There is discussion of set points vs settling points. Personally I am of the settling point school-- if you change your environment (more apples, fewer cookies) your weight will move down within a range. I've seen studies that say maintainers use slightly fewer calories than the never-overweight, and other studies that say calorie burn is equal for both groups. I'm deciding not to worry about it.
There's good buzz about intermittent fasting, which I am skeptical of for one reason only: unpleasant personal experience. When I was putting on my first 20-too-much at age 12, I fasted most schooldays until 4 pm when I got home, followed by large quantities of toast. (Not deliberate, I just wasn't together enough to get breakfast or lunch.) I really believe the fasting followed by large late starchy meals contributed to my weight gain. My other experience with it was as an anorexic, fasting on days following a binge, which combined with stringent restriction certainly kept my weight down to that ideal parent-scaring BMI of 16. Or more recently as a hypoglycemic-then-prediabetic, where it pretty much makes me feel like shit. There's some persuasive stuff about IF out there. Just not my cup of tea.
So that's the Science round-up for today! You can slip off the protective eyewear and hang up the labcoats. Tomorrow will by the psychology discussion where I tell you all about my (completely internalized) raprochment with my Zumba instructor.