Will Going for a Break out of your Diet Assist You To Shed More Pounds Weight


TOP 5 Reasons To Use A Diet Break

Video taken from the channel: Paul Revelia


Diet Breaks | How A Break Can Help You Burn More Fat

Video taken from the channel: Amanda Bucci


Why You SHOULD Take Diet Breaks | Cheat Days and Meals

Video taken from the channel: PictureFit


Could Taking a Break from Your Diet Help You Lose More?

Video taken from the channel: The Doctors


Do Diet Breaks Improve Fat Loss & Metabolism? (New Scientific Research)

Video taken from the channel: Jeff Nippard

Take a break from your diet — it may help you shed more pounds and keep them off in the long term, new research has found. People who dieted for two weeks, then paused cutting calories for two. In fact, recent research published in the International Journal of Obesity found that taking diet breaks had a positive impact on weight loss.

The study followed 51 men who were assigned to two groups: One group maintained a diet for 16 weeks; the other group stuck to the diet for two weeks and then took a two-week break, repeating the pattern for 30 weeks (to ensure. This slower metabolism means you take longer to burn off your food, and therefore you take longer to lose weight. There’s also the added bonus that.

The researchers found that people who dieted off and on lost more weight that those who were all-in for 16 weeks. Not only that, they gained less weight back after the dieting period. According to a recent study published in the International Journal of Obesity, dieters who took a two-week break from their low-calorie meal plan lost more weight than those who dieted consistently.

But that also may help explain why the diet break can be a good choice for sustainable weight loss, says Dr. Nadolsky. “It is possible that the diet breaks would allow for more adherence during the. Participants who took a two-week break from their dieting regimes not only lost more weight, but also gained less weight after the trial finished. They also maintained an average weight loss of 8 kg more than the continuous diet group.

According to new research, taking breaks from your diet can help you reach your goal faster. The research looked at two groups those who dieted continuously for 16 weeks, and those who dieted intermittently. The intermittent group dieted for two weeks, took two weeks off from their strict eating habits, and repeated that cycle. To be successful with a diet, you not only need to know when to make diet adjustments but when to take diet breaks also.

A diet break refers to a planned period of 7–14 days, where we increase calorie intake and loosen the counting restrictions we place on ourselves. They help break up the monotony of a diet and make adherence easier. You can stay healthy and lose weight even if you cheat.

In fact, Dr. Oz grants you permission to cheat on your diet for one day a week by following this “Fat-urday” Cheat Plan.

List of related literature:

But make no mistake about it: being in a caloric deficit—that is, burning more calories than you’re consuming (eating less and moving the same amount, eating the same and moving more, or eating less and moving more)—is the only way to lose weight.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

You might lose some weight, but as soon as you “finish” the diet, you gain all the weight back and more.

“It's All Too Much” by Peter Walsh
from It’s All Too Much
by Peter Walsh
Simon & Schuster Australia, 2009

Yes, you will lose weight by creating a continual calorie deficit, but if those limited calories are coming from mainly overly processed foods with little nutritional value, it will leave you feeling terrible and constantly craving food.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Yes, the diet will get you results — possibly even faster than if you were to work toward real lifestyle change — but those results will be achieved at the risk of never really finding long­term weight loss.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

A sort of semi-controlled diet break would mean simply doing damage control, sort of following your overall current diet but not being too obsessive about it.

“A Guide To Flexible Dieting” by Lyle McDonald
from A Guide To Flexible Dieting
by Lyle McDonald
Lyle McDonald, 2005

Many fad diets, bodybuilding diets, and eating systems have tried to cheat this system, but the cold, hard truth remains: If you are not in a caloric deficit, you will not lose weight.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

While changing your diet may certainly help—as long as you are not following a low-calorie, low-fat model—there are so many benefits to high intensity exercise that a change in diet alone can’t provide.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Even more, it helps you keep the weight off after you lose it.

“The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer” by Natasha Turner
from The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer
by Natasha Turner
Rodale Books, 2013

According to this theory, when you start to lose weight below the level of your set point, your metabolic rate will slow down as your body tries to conserve every calorie.

“Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition” by Holly Roberts
from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
by Holly Roberts
Atria Books, 2008

After the first few weeks, you’ll have adapted to the diet by switching your metabolism to burning fat and will start to lose weight.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • personally, i do 12 days on 1/2 days off, this makes it so that i can eat something special if i want or celebrate a birthday or something. It makes it a lot easier to turn something that was a ‘diet’ into a sustainable lifestyle

  • If someone is taking the intermittent approach, say 2 weeks on 2 weeks refeed (or 3 on, 1 refeed) Should they still be doing the refeed days during the weeks they are on the diet? Or just go 2-3 weeks straight through, and then do a week or 2 of maintanence?

  • I think the reason that mainstream study finds diet breaks beneficial is because the general physique world still hasn’t accepted that fasting is most likely the optimal human practice for body comp. In the general muscle world, people cut by chronic caloric deprivation, which is a half-assed half-measure that makes you sluggish and miserable. Personally, I’ve done everything having spent over two decades in weightlifting and fitness as a personal practice, and I’ve never achieved anything remotely as good so easily as incorporating regular 48 and 72 hour fasts, and then refeeding with good quality without intentionally restricting intake.

  • I have been in over a thousand calorie defecit for 9 months now and have lost 56kg, although this weight loss seems to have plateaued. I do a combination of resistance and cardio training, but seem to be losing muscle mass, so I am contemplating doing a diet break, just to help reset everything so I can go on to lose the 16kg or so. Is this a good idea?

  • I take a diet break every sunday, no gym, no counting, it lets my brain relax, i let my self control go and im right back to it on mondays, im thinking of adding a fast day every first saturday of the month

  • But if you lose weight the maintenance and the deficit calculations change!? It can’t stay, like in your example, 2000 vs. 3000 over all these weeks….

  • I don’t understand. You are saying it is the same. Although, in the figure, they don’t have the same weight at the end of the 20 week study?

  • Love the content man but honestly I would’ve enjoyed the video more without the music! I watch Layne Norton’s videos religiously and yours randomly popped up so I went ahead and watched! Surprisingly the reason I found myself liking his videos more is just the absence of background music! Something to consider:)

  • I think that diet breaks can be a healthy tool for those who are prone to binging. Allowing yourself to “binge” /cheat removes the guilt and may even help with mental well being in general which is in my opinion the most important part of anything in life anyway.
    But it’s highly individual and some might struggle too much with getting back on track.

  • I’ve been recently established in the dieting in addition to fitness profession for well over a decade and in this period I’ve grown a stellar standing of which I’m astonishingly proud of. What exactly I’m aiming to articulate is this, they devoted the better portion of a year modifying and analyzing the 3 week diet program before they at long last made it available to the public. in doing this, they made certain that every-thing was covered and that absolutely nothing was disregarded. https://truehealthreport.com/the-2-week-diet-review-legit/

  • Is this study not slightly flawed? The diet then back up to maintenance? Say your maintenance is 2500 Cal’s dieting on 2000 Cal’s you might lose a significant amount of weight over a long period. Jumping back to 2500 may then be a surplus?

  • and how should people do that diet break? should they pass from their deficit to maintenance in one day, or should they add some more calorie day to day and then reach the maintaince calorie??

  • 16 weeks? I’ve been dieting for a year and a half… How is 16 weeks a lot?
    Done only 2 Diet Breaks in that period of time because I didn’t know it was a real thing.
    I saw it worked on me and yet I’m still having a hard time believing in that strategy…
    I have a weird metabolism, I used to weigh 290 pounds and was eating 2200 Kcals/day and was at Maintenance (I calculated it for 2 weeks before starting my long term diet (for real)), then I lowered my kcals at 1900 and started losing rapidly 30 pounds but then out of nowhere I hit a weight loss plateau. I wasn’t losing any weight anymore… Few weeks later I move to 1800 and started losing weight again with good training and lost a good amount of weight but again I hit an other weight loss plateau. Now I’m at 1700 since like 8 months and lost 100 pounds total.
    I train hard 5 times a week and not sure I should add more training nor greater deficit. 1700 with 140 gr of carbs is already really hard for me. any thoughts on my feedback? keys you can give me? I’m kind of stuck.
    Thanks for your advices and sorry for my english.

  • I’m commenting on an old video but just want to point out a couple of ‘logic fails’:

    1) Jeff states that the 2nd diet was longer. Yes it was 50% longer, but it came with 50% more fat loss. Now we don’t know exactly where Group 2 members were after 20 weeks but broadly we would expect them to have been ahead of Group 1, because Group 1 almost certainly lost less and less fat the longer the diet went on due to the reported loss of metabolism.

    2) If only being on maintenance calories is a problem…then erm, what kind of problem is that exactly? If eating your maintenance calories suck, then your diet is unlikely to be successful long-term.

  • This video makes no sense! First of all which publication are you referring to? Seocnd of all what kind of diet is it that is starving the people? Because you said that the group that “took a break” still consumed the same amount of calories. And I’m assuming by taking a break u mean eating unhealthy and high calories stuff. If they needed to keep the calories the same then they must be eating less which means they are starving themselves.

  • I’ve been counting calories for a couple months, I started at 166 and wanted to get to about 140 (or just whenever I felt healthier or whatever) I got to about 160 and then a bunch of stressful stuff started happening a couple weeks ago, so I kinda took a break from worrying about calories and just ate food without thinking about it for a while. I just decided to start counting calories again, so I weighed myself and some how I’ve lost a lot of weight in that time? I’m at 148 now and I don’t know how that happened. I wasn’t watching what I ate, but I also wasn’t eating an insane amount, and I was not working out very much at all. So I’m really confused, I mean I guess I’m happy but it’s just really strange

  • So, when you say “diet break” you mean suspending a caloric deficit for caloric maintenance? Or is it okay to indulge in a caloric surplus during these “diet breaks?”…I’m asking for a friend.

  • Hey i need some help i am 15 yeara old and i am going to the gym since like 2 weeks and since 1 week when i do some sort of sport like running i always get a painful feeling in the back of my head what can i do to stop it i cant train because of that problem

  • Did you ever make the video regarding 1-2 day refeeds? I am currently in a cutting phase and I’m a massive fan of your information. I would love to hear your thoughts on the topic. Also regarding whether decreasing calories on the days before and after a refeed to stay within your weekly calorie intake would negate the benefits of the increased calorie intake on the high day

  • I wish i had watched this the first time i lost a bunch of weight. That was one of the things that was really discouraging for me, i was like i cant eat this little for the rest of my life.

  • I broke a PR, two that I was sort of stuck on lately, a day after a cheat day. I was in ketosis for 7 days and worked out for 5 of those days, rested on the seventh day and then broke from it in the middle of the seventh day. The next day I didn’t have an appetite, so I fasted for the most part. In the evening I went to the gym, and then I squatted 205 for 5 reps (10 pounds higher than my last pr at 3 reps), and then I deadlifted 285 for 2 reps (10 pounds higher than my previous pr for a single rep).

  • when you say they can gain the weight back if they dont do a refeed are you talking about they start binging on food or are you refering weight gain in general when they go to their new maintenance calories? #Jeff Nippard

  • I’ve been on a diet since since May 1 by only trying to consume 1k calories (I lost 1.5kg by doing this) and just had a cheat day today and consumed about 1800 calories. I’ve actually been planning on having this cheat day for days now and I didn’t feel bad about it at all lol. I gained like 0.5kg but it’s fine. I’ll get on track again tomorrow and lose it again! (:

  • Great vid Paul ���� Diet break sounds good but 2 weeks back at maintenance feels like it slows down my progress do I really have to implement a break or only when I am feeling sluggish and flat?

  • Just do small diet breaks every now and then like two meals a week and subtle and make sure it’s not complete junk just less healthy

  • Interesting but do you know of or can you direct me to any studies/papers on the ‘whoosh’ effect during a cut? and how it can help boxers/mma fighters make weight?

  • Keto and IF…….for (2)yrs now….its not a “FAD”

    50lbs down
    Strong like Bull (i pound iron)
    Blood all in perfect ranges
    etc etc etc

  • Jeff Nippard: ” 7weeks of dieting is a long time”
    meanwhile over pathetic-landia

    Me: “well i started my cut in 2017, is that too short to see results?”
    woohoo 45lbs lost, 25 more to go!!:(

  • Could you do a video on how to do a proper 2,000 calorie diet. Like explaining how many of those calories should be carbs, fat, protein, etc.

  • Well now I know this for the next time I go onto a diet ��. Been in a defecit for about 10 months but only 10-15 lbs from ideal fat % so might as well just power through now haha. I have included “cheat” or refeed days though.

  • Now I understand why I still managed to lose weight although I haven’t been eating as healthy as I should for like a week or two. I thought I would gain and be frustrated but instead, I lost quite a bit of weight. Wow. This is absolutely fascinating!

  • I’d like to hear more about more acute/short term diet breaks and their effectiveness of not allowing metabolism to slow so that you can expedite the weight loss process a bit more instead of needing 2 week diet break periods.

  • So far I’ve been gaining muscle & losing fat by combining different tools I have. So far, I can imagine doing this forever, it’s sustainable & forgiving. Freeing even. ��

    I’ve been intuitively eating most of the time & eating all foods I crave. I take into account if it’s calorie dense & how I’ll genuinely feel after. Satisfied or over indulged. I eat a portion or make a lightened version of it, sometimes I will add extra veggies to bulk it up with nutrition. I crave a lot of healthy foods now that I’ve been anti-dieting, in a way.

    When I feel like my cravings are getting wild, I might count calories to get into perspective again. I normally do it for 2-4 weeks & naturally stop. I get too stressed out when I count everything, but the act of doing it short term makes me realize the amount of food I’m eating again & how full my stomach feels after eating certain foods.

    I also do combination workouts three days per week. I do a bit of stretching/ yoga to wake up, bodyweight movements like crunches or donkey kicks, I lift moderately heavy targeting most muscle groups, & finish it off with 5 to 15 minutes of elliptical.

    The combination idea to life in general has greatly impacted me! I was that yoyo dieter that gained everything I lost with a vengeance & tried literally every diet. None of them work long term for me except for this combination method to health & exercise. It’s a slow process but I’m happy to do it this way. I feel better mentally & physically than I have ever been now vs. the last 10 years of dieting unsuccessfully. ��

  • Hey, I was pretty inactive before that, but I wasn’t fat, but skinny (underweight) I started Karate last month (two classes every week) should I go to the gym, or calisthenics to complement? If the answer is yes which one? (Sorry for bad English)

  • That shows how much you are restricting yourself buddy if you ate in a healthy way you wouldn’t be over here eating a lot of junk food like a monster

  • I think diet breaks help to get used to the way you will have to eat after your diet. Because most people just go back to eating the way it made them fat. So having periods of eating just a little more can beneficial.

  • I ordered a pizza after my workout tonight because I ran outta healthy stuff at home. Came here for validation that somehow its the best thing I could have done.

  • A diet break is very ambiguous. What did they break their diet with. What foods did they consume during the time of the diet break. What was the diet that they were using to lose weight. Were all the people being tested Male, female or both, age, lifestyle, too many variables.

  • Idk if youtube knows about my chronometer some how, but since I’ve been feeling run down while I’m on my period I decided to eat at maintenance for a few days. Then this three year old video poped up in my feed…

  • I take diet breaks quite often. I count the calories ALWAYS, but have actually consumed between 2,0003,000 calories for the day. Most days I keep to about 1200 calories. This has worked for me. I’ve lost 25 pounds20 to go.

  • i once wrote about my friend who is an alcoholic in another of your videos where u speak about the same topic lol, saying that “now he has stopped drinking alcohol because he has sick fatty liver and now he only drinks during his cheat day too, God bless cheat days, they dont mess up ur liver or fat burning hormones” lol, obviously i was being sarcastic.

    But now being serious, taking a break is a great advice for those people with health problems like diabetes, fatty liver, hypertension, alcoholism, drug addicts, married people, or just Obese people who are the mayority of USA people; so cheating once in a while cannot be bad, they ALL need a Break, Man!!!

    Well, at least for those humans who have poor will power, because if they are Sad, stressed, or crave for junk food that hard, they may start making cortisol without even noticing and they just stop losing weight, so by refeeding their adiction (like sugar-based food which is 90% of all things that surround us, or doing drugs or alcohol or cheating, etc) they can feel good again for a week or two, and then start all over again in the never ending process of getting Healthy (not thin necessarily).

  • I have been dieting with MFP, for 6 weeks, I am following a 1500 cal program, went from 97 to 91 kg. I jump ropes, do body weight exercises 3x a week, and walk a lot +12.000 steps average. The thing is I noticed that my weight loss stalled.Should I take a break of my diet and go back? What is your opinion?

  • this is true, I do diet breaks when I plateaued after a diet break for 2 weeks I actually lost 6lbs more than when I did not do it and my weight or fat loss stopped losing lbs…

  • Can the same thing be said when it comes to bulking? As someone who struggles to continuously gain weight, does taking a break make a difference?