The Power of Diet Breaks: Losing Fat AND Keeping it Off

Losing body fat is quite simple, and most people consider this the “easy” part. But, keeping it off is the hard part. Most people who lose body fat end up gaining it back within a few years or even sooner. Oftentimes, these individuals crash diet, hop on a sexy diet trend that they cannot stick to, and simply approach fat loss too aggressively. 

First things first, if the dietary strategy must be sustainable long term. If not, there is no hope in keeping body fat off or achieving optimal health. The more extreme the approach, the less likely sustainability is. Secondly, approaching fat loss slowly is a key factor for keeping it off.

What if I told you that implementing “diet breaks” could actually accelerate your progress and make the journey more sustainable? 

Research, including the Matador Study published in the Journal of International Society of Sports Nutrition, has shed light on the effectiveness of incorporating periodic diet breaks into a fat loss phase. The Matador Study, conducted by Byrne et al., explored the impact of intermittent energy restriction (IER) versus continuous energy restriction (CER) on weight loss and maintenance. The findings revealed that subjects who alternated between periods of energy restriction and maintenance achieved greater fat loss compared to those who maintained a continuous calorie deficit.

So, what exactly are diet breaks, and why are they so effective? Diet breaks involve implementing periods of time where you temporarily increase your calorie intake to maintenance levels or even a slight surplus. These breaks provide metabolic and psychological benefits from the side effects of prolonged caloric restriction and can help mitigate some of the negative adaptations that occur. These include cravings, food focus, and metabolic adaptation.

One of the key benefits of implementing diet breaks is the preservation of metabolic rate and hormonal function. Prolonged calorie restriction can lead to metabolic adaptation, where the body down regulates energy expenditure in response to decreased calorie intake. This adaptive response can stall fat loss progress over time. By incorporating regular diet breaks, you can help mitigate metabolic adaptation and maintain a higher metabolic rate throughout your fat loss phase.

We must also take the psychological component into consideration. Diet breaks offer relief from the tediousness of continuous caloric restriction. Constantly being in a calorie deficit for prolonged periods may lead an individual to feel deprived. Diet breaks provide an opportunity to budget with more calories to alleviate these symptoms of “diet fatigue.” This can improve adherence and reduce the risk of binge eating or falling off track. 

Compliance is key. Research suggests that periodic increases in calorie intake may increase fat loss by enhancing adherence and compliance to the diet. Subjects in the Matador Study reported greater satisfaction and adherence to the intermittent energy restriction (IER) protocol compared to continuous energy restriction (CER), resulting in superior fat loss outcomes.

Incorporating diet breaks into your fat loss plan is not only effective but also sustainable in the long run. By strategically timing breaks in your calorie deficit, you can optimize metabolic function, improve adherence, and enhance overall fat loss progress. If you are struggling to lose body fat AND keep it off, diet breaks are likely for you!

I hope that you found this article useful. Connect with me for evidence based nutrition and fat loss advice. :)

God Bless,

Braden