Diet Breaks & Cheat Days: The Most Misunderstood Fat Loss Tools
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Date: 2021-05-21
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Comments and reviews: 9
Randy
I started using diet breaks in my latest effort to lose weight. Over the past 10 months I've lost 47lbs (from starting weight) with variations of diet break strategies. 4 weeks of calorie deficit and 1 week of maintenance for 4 cycles (lost 30lbs. Then I did 8 weeks of maintenance over the holidays (up 5lbs) followed by 16 weeks of deficit (down 22lbs. In a few days I'll start an extended maintenance period. Probably going to do a more consistent approach until I feel I've hit my desired weight. I think it will be 12 weeks on and 12 weeks off for the foreseeable future. I don't know for sure if it's helped me physically but it's definitely helped me mentally. I'm also going to put more of a focus on body recomposition while in the maintenance phase this time around.
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I started using diet breaks in my latest effort to lose weight. Over the past 10 months I've lost 47lbs (from starting weight) with variations of diet break strategies. 4 weeks of calorie deficit and 1 week of maintenance for 4 cycles (lost 30lbs. Then I did 8 weeks of maintenance over the holidays (up 5lbs) followed by 16 weeks of deficit (down 22lbs. In a few days I'll start an extended maintenance period. Probably going to do a more consistent approach until I feel I've hit my desired weight. I think it will be 12 weeks on and 12 weeks off for the foreseeable future. I don't know for sure if it's helped me physically but it's definitely helped me mentally. I'm also going to put more of a focus on body recomposition while in the maintenance phase this time around.
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cod
Much of this is genetic based. I maintain muscle really well. I could (and have) cut down to 1200 cal a day and maintain muscle mass. At 1800 I can even gain muscle depending on my current bf percentage. I'm like 220lbs too so I'm not super skinny. If I'm above like 20% I can gain muscle with 1200 cal as long as I get enough protein.
If I'm about 15% I can get by with 1800 and gain muscle
I can go without lifting for a year an maintain about 80% of my strength. Downside is I don't pack on muscle super easy, but once it's on my frame for a couple months it's not coming off easy
But some guys will not lift for a month and deplete like a chemo patient.
Completely genetic based.
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Much of this is genetic based. I maintain muscle really well. I could (and have) cut down to 1200 cal a day and maintain muscle mass. At 1800 I can even gain muscle depending on my current bf percentage. I'm like 220lbs too so I'm not super skinny. If I'm above like 20% I can gain muscle with 1200 cal as long as I get enough protein.
If I'm about 15% I can get by with 1800 and gain muscle
I can go without lifting for a year an maintain about 80% of my strength. Downside is I don't pack on muscle super easy, but once it's on my frame for a couple months it's not coming off easy
But some guys will not lift for a month and deplete like a chemo patient.
Completely genetic based.
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Manbeast
The hardest part of dieting is first starting out, then your body gets used to it. Build up your metabolism, lose the desired weight. Then you can have cheat days once you lose the desired weight. Dieting doesn't mean cutting out the bad stuff. Its just limiting those foods and eating more balanced meals. I cut out processed foods, shelf juices and beef (except lean steak. I love pizza and cheesesteaks (I'm a philly guy) I eat them probably every 3-4 months. I've actually developed new favorite foods experimenting with different low calorie meals.
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The hardest part of dieting is first starting out, then your body gets used to it. Build up your metabolism, lose the desired weight. Then you can have cheat days once you lose the desired weight. Dieting doesn't mean cutting out the bad stuff. Its just limiting those foods and eating more balanced meals. I cut out processed foods, shelf juices and beef (except lean steak. I love pizza and cheesesteaks (I'm a philly guy) I eat them probably every 3-4 months. I've actually developed new favorite foods experimenting with different low calorie meals.
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TypicallyUnique
I just keep my calories as low as possible while staying satiated.
If I'm getting too hungry, my energy starts taking a dip or if I'm losing weight too fast. I just eat more during my refeeds or I increase my calories day to day.
It's so much harder to stay on a lower calorie diet than people think. I weigh everything out, especially with meat. People make huge mistakes with meat in how they weigh it. the calories are measured in it's raw state on labels, and people will weigh it cooked (huge difference in volume and calories.
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I just keep my calories as low as possible while staying satiated.
If I'm getting too hungry, my energy starts taking a dip or if I'm losing weight too fast. I just eat more during my refeeds or I increase my calories day to day.
It's so much harder to stay on a lower calorie diet than people think. I weigh everything out, especially with meat. People make huge mistakes with meat in how they weigh it. the calories are measured in it's raw state on labels, and people will weigh it cooked (huge difference in volume and calories.
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JazzRazz
Perfect timing Jeff! Coming out of a 16 week, 25% continuous deficit and am feeling fatigued and down, despite losing 50 pounds. Was wondering where I should go next and it seems like I might take a slightly longer diet break at maintenance and then continue on using the 48 hour refresh plan. The video was super helpful man. Amazing content as usual!
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Perfect timing Jeff! Coming out of a 16 week, 25% continuous deficit and am feeling fatigued and down, despite losing 50 pounds. Was wondering where I should go next and it seems like I might take a slightly longer diet break at maintenance and then continue on using the 48 hour refresh plan. The video was super helpful man. Amazing content as usual!
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sport
I think the biggest benefit to a cheat day is psychological. For people like me who are prone to binge eating, cheating every once in a while can really help you from feeling over restricted and prevent you from stressing too much over your diet, which for stress eaters like me can cause you to binge and ruin your deficit
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I think the biggest benefit to a cheat day is psychological. For people like me who are prone to binge eating, cheating every once in a while can really help you from feeling over restricted and prevent you from stressing too much over your diet, which for stress eaters like me can cause you to binge and ruin your deficit
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Thanos
Great video, amazing! So happy thatwe have more info on diet brakes. Although I must admit maybe for longer diets muscle retention would be better with diet brakes. Just less diet fatigue and also more motivation to train hard, especially when you try to go to the special 5% place
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Great video, amazing! So happy thatwe have more info on diet brakes. Although I must admit maybe for longer diets muscle retention would be better with diet brakes. Just less diet fatigue and also more motivation to train hard, especially when you try to go to the special 5% place
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Kriszti n
I feel like one of the reasons why that one study showed such a big difference is because it was done on obese, non-trained men, who probably lost some fat even when on maintainance calories, in form of a recomp, which then lead to the increase in total fat loss.
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I feel like one of the reasons why that one study showed such a big difference is because it was done on obese, non-trained men, who probably lost some fat even when on maintainance calories, in form of a recomp, which then lead to the increase in total fat loss.
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Harlenee
This is pretty much what Dr. Mike Israetel has been saying about dieting. Makes perfect sense to me. Diet for a while. Then eat at maintenance and let your body get adjusted to your new weight. Then diet again if you still to need to lose more weight.
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This is pretty much what Dr. Mike Israetel has been saying about dieting. Makes perfect sense to me. Diet for a while. Then eat at maintenance and let your body get adjusted to your new weight. Then diet again if you still to need to lose more weight.
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