Is Your New Diet Working? Your Respiratory Exchange Ratio Has the Answer

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Is Your New Diet Working? Your Respiratory Exchange Ratio Has the Answer

No one likes putting in the effort and getting nothing out of it.

Does this sound familiar? You started a new diet, but you know you won’t see any results on the scale for weeks. It sounds like you might be focusing all of your energy on a plan that isn’t suitable for your body. 

Your experience has probably made you wonder: “Is there a way to know whether a diet is working in just 2-3 days? Can I distinguish weight loss from a reduction in water retention?”

The answer to that question, ladies and gentlemen, is yes. Here’s how:  

In previous videos, we’ve discussed how eating fewer calories than your body burns is the only method to lose weight. Cardio-metabolic analysis is the only method for understanding whether or not your body is in a hypocaloric state, and if your efforts are actually working. 

So, there is a scientifically proven way to take the guessing game out of dieting. By figuring that out, you’ll be able to get on the right track to losing weight without wasting time. 

The Respiratory Exchange Rate, Explained

Our bodies are constantly burning a mixture of fats and carbohydrates throughout the day. Doing so, we can sustain our vital processes and power through our daily activities, through an energy generation process referred to as “burning calories.” 

A cardio-metabolic analyzer can measure the contribution of fats and carbohydrates throughout the process. It uses a metric called the “Respiratory Exchange Ratio,” or “RER” for short. Most people in a resting and fasted state adhering to a balanced diet will have an RER that hovers around 0.8. 

When the body goes into a hypocaloric state, the demand for energy exceeds the energy provided by the food we eat. That means the body will start “eating” upon its energy reserves to do so. These reserves are primarily the fat we store in our body.  

Within 48-72 hours of being in a hypocaloric state, a person’s RER will drop. That’s because part of our energy demand is being covered by fat reserves. A dieting person’s respiratory exchange ratio is likely to drop by 0.05 points on average, down to roughly 0.75 points.

If you’ve struggled with weight loss, it can be very beneficial to understand whether a diet is reducing body fat within a few hours. You’re probably tired of feeling unsure about your weight loss efforts, and want to get actual results.

Fads and trend diets provide results with temporary solutions. But if you want to achieve long-lasting, permanent results that are proven to work, measure your respiratory exchange ratio.

How to Measure Your Respiratory Exchange Rate

The protocol for testing is simple. For accurate results, get tested first thing in the morning while being in a fasted state. Don’t consume coffee or stimulants. You should avoid performing any sort of strenuous activity in the 24 hours prior to getting tested. 

A cardio-metabolic analyzer will measure your body’s contribution of fats and carbohydrates throughout the energy generation process. It does this by assessing your body’s fat-burning abilities, and it can detect a weight loss plateau before it happens. The test can be conducted in a fully rested state. For example, you can do it while lying down for 5-10 minutes. Alternatively, you can do it during unloaded exercise. Try it while pedaling on a stationary bicycle at 10 watts.

What Your Respiratory Exchange Rate Can Tell You About Your New Diet

Conducting this brief assessment once or twice per week will help dieters determine the effectiveness of their diets. You can work with an expert to analyze your results, and develop a weight loss program that’s suitable for you.

If you want to know more about how PNOĒ can help you make sure your diet is working, contact us at You can also reach us by phone, or contact us through our website.