Do Diet Breaks Improve Fat Loss & Metabolism? (New Scientific Research)
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Date: 2019-11-06
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Comments and reviews: 10
SunUp08
I've been flexible dieting intuitively for some time now. I've tried everything, some quite successfully, others not. I've done low carb, keto, even veganism. What works though is simple - calorie deficit, however, you definitely need to have a 'break' as well. not just for physical benefit but mentally as well. Having a break can definitely work as long as you don't take it too far. As for my diet, I don't really count macros except for protein and especially carbs during intense workouts. I eat pretty much anything, still lose weight or maintain as necessary, feel good and be social. I used to be an advocate of intermittent fasting, but longterm use was getting stressful on my body, perhaps it's easier for men I don't know. But now i'm bodybuilding it is most definitely a no no.
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I've been flexible dieting intuitively for some time now. I've tried everything, some quite successfully, others not. I've done low carb, keto, even veganism. What works though is simple - calorie deficit, however, you definitely need to have a 'break' as well. not just for physical benefit but mentally as well. Having a break can definitely work as long as you don't take it too far. As for my diet, I don't really count macros except for protein and especially carbs during intense workouts. I eat pretty much anything, still lose weight or maintain as necessary, feel good and be social. I used to be an advocate of intermittent fasting, but longterm use was getting stressful on my body, perhaps it's easier for men I don't know. But now i'm bodybuilding it is most definitely a no no.
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Ravi Persad
This was an amazing video. Great content as usual. Just curious. Even though the 67% caloric reduction period was the same with both groups, is it possible that they lost 50% more weight because the diet period in total (including breaks) was twice as long and if they both parties did 16 week diet period but group B still had the 2 week diet breaks, they would've lost the same weight? For example, if Group A did 16 weeks at 67% reduction straight and group B also did 16 weeks but did 2 week 67% reduction 2 weeks maintainance for basically a diet period of really 8 weeks with 8 weeks diet breaks, do you think they would have lost the same weight still showing a benefit to diet breaks?
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This was an amazing video. Great content as usual. Just curious. Even though the 67% caloric reduction period was the same with both groups, is it possible that they lost 50% more weight because the diet period in total (including breaks) was twice as long and if they both parties did 16 week diet period but group B still had the 2 week diet breaks, they would've lost the same weight? For example, if Group A did 16 weeks at 67% reduction straight and group B also did 16 weeks but did 2 week 67% reduction 2 weeks maintainance for basically a diet period of really 8 weeks with 8 weeks diet breaks, do you think they would have lost the same weight still showing a benefit to diet breaks?
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Raphael Morgenshtern
Just wanted to share my experience. I dropped from 260 to 159 on a strict fairly aggressive diet with no breaks but when I was 165 and knew that I wanted to hit that 100 pound mark I had to push myself beyond suffering to step on that scale one day and see the majestic 159 that I knew to some extent wasnt real cause of waterweight. I started eating more and in more of a IIFYM style and found my calories a lot more enjoyable and easy to control. Next thing I know, I hit 157 on the scale feeling absolutely amazing after eating Frosted Flakes the previous day. Flexible dieting and maintaining metabolism are key to feeling great and making absolutely insane progress.
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Just wanted to share my experience. I dropped from 260 to 159 on a strict fairly aggressive diet with no breaks but when I was 165 and knew that I wanted to hit that 100 pound mark I had to push myself beyond suffering to step on that scale one day and see the majestic 159 that I knew to some extent wasnt real cause of waterweight. I started eating more and in more of a IIFYM style and found my calories a lot more enjoyable and easy to control. Next thing I know, I hit 157 on the scale feeling absolutely amazing after eating Frosted Flakes the previous day. Flexible dieting and maintaining metabolism are key to feeling great and making absolutely insane progress.
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TheOne
A helpful tip is to take a diet break once fat loss starts to plateau People I have helped and my self included who have been so close to getting to single digit body fat 6-9% and were around 10-14 % benefited extremely from a maintenance phase. Ranging from a week to a month based on the individuals. This helps regulate your metabolism and once you get back into that deficit the plateau is broken like that and fat loss is inevitable Its the people who are so obsessed to lowering their weight/body fat% (myself included) are the people who struggle the most. When youre stuck, take the time to recuperate and get back into it
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A helpful tip is to take a diet break once fat loss starts to plateau People I have helped and my self included who have been so close to getting to single digit body fat 6-9% and were around 10-14 % benefited extremely from a maintenance phase. Ranging from a week to a month based on the individuals. This helps regulate your metabolism and once you get back into that deficit the plateau is broken like that and fat loss is inevitable Its the people who are so obsessed to lowering their weight/body fat% (myself included) are the people who struggle the most. When youre stuck, take the time to recuperate and get back into it
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FutureLaugh
How can you even entertain the idea of a diet, what i consider a food discipline, if you are just looking for excuses to over indulge? This is much like an alcoholic saying im going to quit drinking, but get totally hammered once every 2 weeks, i can tell you if he didnt already have a drinking problem- he wouldnt want to quit; and if you werent already FAT you wouldnt want to lose weight. Studies like this are just sabotage, do the right thing and suck it up bucko. The odds of you getting off your diet and jumping back on, with the promise that you'll lose MORE weight- is more of a dangerous rationalization.
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How can you even entertain the idea of a diet, what i consider a food discipline, if you are just looking for excuses to over indulge? This is much like an alcoholic saying im going to quit drinking, but get totally hammered once every 2 weeks, i can tell you if he didnt already have a drinking problem- he wouldnt want to quit; and if you werent already FAT you wouldnt want to lose weight. Studies like this are just sabotage, do the right thing and suck it up bucko. The odds of you getting off your diet and jumping back on, with the promise that you'll lose MORE weight- is more of a dangerous rationalization.
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jade222gem
I took a diet break and went onto maintenance calories for 2 weeks after I had been plateauing, and even slightly gaining weight, for a month on my calorie deficit. Within 2 days I had begun to lose weight and had gone down to my lowest weight ever, even though I was eating 700 more calories a day. As I was losing weight well on this I stayed on it for a couple of weeks. It was so nice to know that I could eat so much more and still not put on weight, and that is still the case. I still ate very healthy during that time, lots of vegetables, wholegrain and meat, fish, eggs and didn't have any junk food.
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I took a diet break and went onto maintenance calories for 2 weeks after I had been plateauing, and even slightly gaining weight, for a month on my calorie deficit. Within 2 days I had begun to lose weight and had gone down to my lowest weight ever, even though I was eating 700 more calories a day. As I was losing weight well on this I stayed on it for a couple of weeks. It was so nice to know that I could eat so much more and still not put on weight, and that is still the case. I still ate very healthy during that time, lots of vegetables, wholegrain and meat, fish, eggs and didn't have any junk food.
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Jani Van Landschoot
What research like this always forgets is the psychological impact of these measures. Does the diet break give people more mental strength to continue dieting or does it increase the odds of relapsing into bad nutritional habits that caused individuals to become obese in the first place? I can imagine its easier to stick to planned, structured caloric restriction that is roughly the same every day/week as opposed to switching between restriction and maintenance every other week. Especially for tall obese man since their maintenance is likely quite high.
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What research like this always forgets is the psychological impact of these measures. Does the diet break give people more mental strength to continue dieting or does it increase the odds of relapsing into bad nutritional habits that caused individuals to become obese in the first place? I can imagine its easier to stick to planned, structured caloric restriction that is roughly the same every day/week as opposed to switching between restriction and maintenance every other week. Especially for tall obese man since their maintenance is likely quite high.
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John Ertel
You really only need one cheat meal or one cheat day where you are well fed (IMO over your maintenance is actually better -- you want your body to feel you are no longer starving. I am finding if you sustain a deficit the main thing is to listen to your body and even your scale. When you start to get very much hungrier (real hunger, not just feeling like eating) than normal and your scale starts to plateau, it's time for a short break because your body is rebelling. Give it what it wants then get right back on. Repeat.
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You really only need one cheat meal or one cheat day where you are well fed (IMO over your maintenance is actually better -- you want your body to feel you are no longer starving. I am finding if you sustain a deficit the main thing is to listen to your body and even your scale. When you start to get very much hungrier (real hunger, not just feeling like eating) than normal and your scale starts to plateau, it's time for a short break because your body is rebelling. Give it what it wants then get right back on. Repeat.
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Tr4yR4c3r
You mentioned muscle loss in the diet-break group was lower than in the one without breaks. could that be a factor, since more muscle will contribute to a higher metabolic rate? When I was researching for my diet I came across that myth of a faster slowing down of the metabolic rate. That seems to be a fat logic that is not true. Research shows that there is a direct causation of lower BMR and weight loss, but there is also a causation of a rising BMR bc of muscle gain.
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You mentioned muscle loss in the diet-break group was lower than in the one without breaks. could that be a factor, since more muscle will contribute to a higher metabolic rate? When I was researching for my diet I came across that myth of a faster slowing down of the metabolic rate. That seems to be a fat logic that is not true. Research shows that there is a direct causation of lower BMR and weight loss, but there is also a causation of a rising BMR bc of muscle gain.
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Ryan Applegate
I find the way terms like maintenance or caloric deficit are used to be confusing. For example, in the group 1 67% of maintenance and group two 67% maintenance with less metabolic slowdown. This sort of by definition says that group 1 had metabolic slowdown during the diet, which means at some point they must have been consuming more than 67% of maintenance. Is there a reason everyone in the fitness industry seems to use this manner/sense of caloric deficit?
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I find the way terms like maintenance or caloric deficit are used to be confusing. For example, in the group 1 67% of maintenance and group two 67% maintenance with less metabolic slowdown. This sort of by definition says that group 1 had metabolic slowdown during the diet, which means at some point they must have been consuming more than 67% of maintenance. Is there a reason everyone in the fitness industry seems to use this manner/sense of caloric deficit?
reply
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