Of refeeds and diet breaks
Replies
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Idontcareyoupick wrote: »Nony_Mouse wrote: »Idontcareyoupick wrote: »Nony_Mouse wrote: »Idontcareyoupick wrote: »I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?
My main tip would be to think about how you envisage eating in life after weight loss, and do that. I ate pretty much the same things on diet breaks as when I'm at a deficit, just more. For me that was mostly adding more snacks, but you could do more snacks (including 'treat' foods you find hard to fit in to your weight loss calorie allowance), bigger meals, or a combination of both.
Also, expect to see a bit of a jump in scale weight initially. This is just replenished glycogen and additional food in your system. It should level out after a few days, then stay fairly steady (allowing for normal fluctuations). It will drop off again when you go back to a deficit.
Thanks so much. I'm a little scared and in awe. Never did a break before and a bit afraid. I've lost a bit over 30 lbs since Sept.
Perfectly normal to be a bit scared. You will be fine though, and we're all here to support you or answer any questions you may have as you go along. If you haven't already, have a quick skim of earlier posts in this thread and read the anecdotes from others who have done a break. You'll see that it's pretty common to be a bit nervous about it!
Thank you for the feed back and support. I've looked some but it's a lengthy thread and gets convoluted
I want the same, I had been feeling hungry 10 days ago and struggling to keep to a deficit when I stumbled on this thread so decided to have a break/refeed. I was worried how would I react to having the extra calories but I stayed on track with the same meals just a little bit more/extra snacks and I really found it hard to eat that much as I felt really full. This has given me a massive boost that I will be able to eat at maintenance once at ideal weight which I had been a little worried about. Going back to a deficit today so hopefully I will be able to do so and with the hunger relieved.
Good luck on going back and however much weight you need to lose. Thanks for the in sight!0 -
Thanks so much for your response! I had some troubles (now past) and missed this at the time.I wish I could get a DXA scan. I’m clueless as to what my body fat actually is.
My BMI is just within normal around 24.8. My waist-hip ratio is .69 and My waist height ratio .426. (So for a 50+ year old those ratios are darn good). I’m a pear or almost hourglass. Big thunderous thighs but 27 inch waist.
Strength training for 6 months (I can hardly call it lifting ‘heavy’ tho it is heavy for me). But 3 if those months I was still at a considerable deficit and losing quite a bit of weight.
Now that I’m more or less at maintenance I’m so confused. Not happy with how I look, but I’m almost in XS tops with huge hips that look even bigger next to my nice waist. Honestly I think my body just looks weird and I can’t find pants that flatter me.
Lol, I guess I can’t cater to vanity.
You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think.
Optionally, you could ask someone to estimate it for you. I've done it for a few people in this thread, and it's purely clinical, albeit unapologetic with the estimate.
Last option would be to get something like a Skulpt body fat analyzer. It's $99 on amazon, and while it's not a DXA, it is reusable and it's fairly more accurate than BIA scales or handheld monitors.
If you're at maintenance weight, but not visually satisfied, just continue to strength train and gradually increase the load. Heavy is always a relative term, so if it's heavy for you, then it's heavy. If you can do more weight, more reps, or more sets, or any combination of all of those, you are gaining an objective measure of strength which helps with muscle development and by extension, will produce a better body shape.
,
I’m 53 yo, 27 waist and 39 inch hips. 5”3.75 inches tall. I figure about 28-29% fat? Oh yeah about 144 lb. I’m at maintenance now but at the very top top of my BMI normal range. If you think by these pics that I’m drastically over or underestimating my fat percentage do let me know.
PicturesFYI I’ve lost a bit over 50 lb in the past calendar year and have a good deal of saggy skin (but it could be worse so no complaints).My current practice is to eat at maintenance (on a 5:2 IF plan) strength training 2-3 times a week (never on my light calorie days). (I do weights 2X one week and 3X the next). Ample cardio, walking (because I don’t drive) and swimming/hula hoop/mini trampoline for the fun of it —but never too extensive on cardio. I’m no cardio queen!
My goals are really to keep increasing muscle and strength as much as is feasible (I have some physical disabilities to contend with but as a newb to weights these are still pretty irrelevant) and if I go down in size/ improve my appearance that would be highly motivating and gratifying but as an old fart hardly my goal.
I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.
The positive side is that almost anyone is capable of changing their shape given a proper lifting and dieting program. Just be consistent with your lifting and focus on progressively increasing the load (either weights, reps, or sets, or any combination of those), and you will see results over time. Since you may still be new to lifting, you're still prime to show results pretty damn quickly, say in 4-6 months time and take progress pics along the way, you should see changes.
The concept of "stimulate not annihilate" the muscles is enough give them a reason to adapt and change; meaning you don't have to aim for feeling sore all the time. I'm a proponent of using the minimum effective dose for almost everything; e.g. minimum effective weight/sets/reps for muscle stimulus and the minimum effective deficit to lose fat.
I’m doing something wrong then, cause navy calculator you linked to came up 27% not 42% when I entered my stats (thank you for link) so I’m just confused. No biggie, tho . (Female, 5’3, 144 lb, 27 waist, 39 hips, 13 neck. ). Thanks
Several good stats to track anyway - and 3 different readings for women.
The bigger the gap, either potentially more inaccurate, or you know full well some measured body part is just fine for you, but out of proportion compared to average - like many people have.
www.gymgoal.com/dtool_fat.html
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Several good stats to track anyway - and 3 different readings for women.
The bigger the gap, either potentially more inaccurate, or you know full well some measured body part is just fine for you, but out of proportion compared to average - like many people have.
www.gymgoal.com/dtool_fat.html
Thank you very much for that link, @heybales !
When I put my numbers into the calculator at that site, I get a wide range fro 41% to 60.5%, with the lowest being the Fit or Fat calculation and the highest being the navy man & women calculation. The woman only calculation was 42%, giving me an average of 47.9%.
I had estimated my BF to be somewhere between 45% and 50% and used the adapted formula values for those two numbers way back on page 194 to get a gestimated maintenance of 2500 calories for me, which I've been eating at for the last week and a half. I've been pretty steady in the weight range at that level. The link provided a few posts ago, however, estimated that I should have been around 2300, so I thought that maybe I was actually in surplus and might have bee slowly gaining. But the average of the 3 provided in your link puts me about where I was estimating myself to be, so perhaps I'm okay where I'm at after all!
A big problem for me, though, is all the extra skin (sorry for the TMI). It does make taking measurements difficult, especially in the abdomen area because I've lost the most there. How should one account for the extra skin when taking these measurements?0 -
That is difficult if not impossible to get around, because the statistical models the formula's are based on I'm doubtful would have included that.
Just saw MIB with kiddo - the scene where wife tells hubby his skin is lose and the bug pulls his face back tight - got a 3rd hand to minimize it with assist out of the way?0 -
Thanks so much for your response! I had some troubles (now past) and missed this at the time.I wish I could get a DXA scan. I’m clueless as to what my body fat actually is.
My BMI is just within normal around 24.8. My waist-hip ratio is .69 and My waist height ratio .426. (So for a 50+ year old those ratios are darn good). I’m a pear or almost hourglass. Big thunderous thighs but 27 inch waist.
Strength training for 6 months (I can hardly call it lifting ‘heavy’ tho it is heavy for me). But 3 if those months I was still at a considerable deficit and losing quite a bit of weight.
Now that I’m more or less at maintenance I’m so confused. Not happy with how I look, but I’m almost in XS tops with huge hips that look even bigger next to my nice waist. Honestly I think my body just looks weird and I can’t find pants that flatter me.
Lol, I guess I can’t cater to vanity.
You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think.
Optionally, you could ask someone to estimate it for you. I've done it for a few people in this thread, and it's purely clinical, albeit unapologetic with the estimate.
Last option would be to get something like a Skulpt body fat analyzer. It's $99 on amazon, and while it's not a DXA, it is reusable and it's fairly more accurate than BIA scales or handheld monitors.
If you're at maintenance weight, but not visually satisfied, just continue to strength train and gradually increase the load. Heavy is always a relative term, so if it's heavy for you, then it's heavy. If you can do more weight, more reps, or more sets, or any combination of all of those, you are gaining an objective measure of strength which helps with muscle development and by extension, will produce a better body shape.
,
I’m 53 yo, 27 waist and 39 inch hips. 5”3.75 inches tall. I figure about 28-29% fat? Oh yeah about 144 lb. I’m at maintenance now but at the very top top of my BMI normal range. If you think by these pics that I’m drastically over or underestimating my fat percentage do let me know.
PicturesFYI I’ve lost a bit over 50 lb in the past calendar year and have a good deal of saggy skin (but it could be worse so no complaints).My current practice is to eat at maintenance (on a 5:2 IF plan) strength training 2-3 times a week (never on my light calorie days). (I do weights 2X one week and 3X the next). Ample cardio, walking (because I don’t drive) and swimming/hula hoop/mini trampoline for the fun of it —but never too extensive on cardio. I’m no cardio queen!
My goals are really to keep increasing muscle and strength as much as is feasible (I have some physical disabilities to contend with but as a newb to weights these are still pretty irrelevant) and if I go down in size/ improve my appearance that would be highly motivating and gratifying but as an old fart hardly my goal.
I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
There are other calculators online that include more points of measurement to be provide a more accurate reading, as well.
The positive side is that almost anyone is capable of changing their shape given a proper lifting and dieting program. Just be consistent with your lifting and focus on progressively increasing the load (either weights, reps, or sets, or any combination of those), and you will see results over time. Since you may still be new to lifting, you're still prime to show results pretty damn quickly, say in 4-6 months time and take progress pics along the way, you should see changes.
The concept of "stimulate not annihilate" the muscles is enough give them a reason to adapt and change; meaning you don't have to aim for feeling sore all the time. I'm a proponent of using the minimum effective dose for almost everything; e.g. minimum effective weight/sets/reps for muscle stimulus and the minimum effective deficit to lose fat.
I’m doing something wrong then, cause navy calculator you linked to came up 27% not 42% when I entered my stats (thank you for link) so I’m just confused. No biggie, tho . (Female, 5’3, 144 lb, 27 waist, 39 hips, 13 neck. ). Thanks
Several good stats to track anyway - and 3 different readings for women.
The bigger the gap, either potentially more inaccurate, or you know full well some measured body part is just fine for you, but out of proportion compared to average - like many people have.
www.gymgoal.com/dtool_fat.html
Thanks you both for the calculator links. As my scale weight becomes more and more irrelevant I like having other metrics to try to keep track of. I’m not fixated on them, but I like to see progression- lol.
And, quite frankly I was very curious. A DXA scan would not be in my budget anytime soon and I often see people confidently post their body fat percentage. Now, ignoring the one outlier calculated body fat percentage (Navy, women only, calculated an obviously incorrect 17% body fat) they are all within 1% and that is also what I estimated so I’m happy, if not confident, that is in the ballpark. And it is a healthy ballpark, so all is good!0 -
Just as another data point - I got a DXA scan in February. When I enter my stats in the various calculators I come up with this -
27.83 - Navy #1
26.13 - Navy #2
18.5 Covert
Average - 24.2 (compared with the 24.8 from the DXA)
Female, age 67, 5'3", 108 lbs. at time of DXA. I carry most of my fat around my middle.
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Nony_Mouse wrote: »alteredsteve175 wrote: »Nony_Mouse wrote: »alteredsteve175 wrote: »Any advice on breaking through a plateau?
Took a two week diet break at Christmas time. Went back to calorie restriction on Jan. 4th - 2200 calories to start. No losses - adjusted that to 2000. Still no significant loss. Started a 5/2 plan on March 2nd - 1800 calories weekdays and 2500 on weekends. Targets 30% carbs/40% fats/30% protein.
Weight has been in the 205/209 range for the last six weeks. Libra trend line has leveled out again. My diary is open.
What would you recommend to get weight loss started again?
Hmmm, normally I'd say 'do a diet break'!
If you weren't losing on the flat 2000 a day, changing to the 5/2 plan isn't going to change that, because it's the same deficit over the week.
In the interests of troubleshooting, are you:
- weighing and measuring all foods (your diary suggests you are, just checking)?
- verifying database entries?
Have you:
- increased, decreased, changed activity level or type in any way?
Anything else stressful happening that could cause cortisol-induced water retention that may be masking fat loss? How is your sleep?
What was your deficit before your last diet break, and what was your average weekly weight loss on that?
Have you adjusted cals in line with reduced weight?
It may be that you're eating at maintenance, or very close to it, and simply need to drop cals further. What are your stats (height, weight, activity etc)? How much more weight are you looking to lose?
Yes - weighing and measuring everything when I am at home. Have not verified all database entries, but I do search out the ones that seem more accurate. Don't eat much food that I have not prepared myself (besides chocolate!).
Activity level is down a bit from last year. Working on bringing that back up.
Not much stress. Feel healthy - energy levels good - rarely actually hungry. I sleep well - around 6 hours most nights. I don't think water retention is an issue.
Was at 1550 calories before the December diet break. Lost 45 pounds from March to November - that would suggest an actual deficit around 500 calories per day. Several people suggested raising my daily target to 2300 after the break.
Male. 63. 5' 10" - current weight 205/209 - original target was 175 but I think I will be satisfied to maintain at 185. As noted above, activity is down some, but I am working on adding a couple of hours of workouts each week.
Thanks for your input.
Ah yes, I remember those conversations around your TDEE now. I think, sad to say, having tried the higher cals, your TDEE appears to be lower than anticipated. Good to have tried it, but it's probably time to reduce cals a bit more and/or increase activity. I'd also look at ways to increase NEAT in addition to the additional workouts (and in fact you may be able to push your TDEE up enough with NEAT to not need the extra workouts, it's amazing how much difference incidental movement really makes).
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
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alteredsteve175 wrote: »Nony_Mouse wrote: »alteredsteve175 wrote: »Nony_Mouse wrote: »alteredsteve175 wrote: »Any advice on breaking through a plateau?
Took a two week diet break at Christmas time. Went back to calorie restriction on Jan. 4th - 2200 calories to start. No losses - adjusted that to 2000. Still no significant loss. Started a 5/2 plan on March 2nd - 1800 calories weekdays and 2500 on weekends. Targets 30% carbs/40% fats/30% protein.
Weight has been in the 205/209 range for the last six weeks. Libra trend line has leveled out again. My diary is open.
What would you recommend to get weight loss started again?
Hmmm, normally I'd say 'do a diet break'!
If you weren't losing on the flat 2000 a day, changing to the 5/2 plan isn't going to change that, because it's the same deficit over the week.
In the interests of troubleshooting, are you:
- weighing and measuring all foods (your diary suggests you are, just checking)?
- verifying database entries?
Have you:
- increased, decreased, changed activity level or type in any way?
Anything else stressful happening that could cause cortisol-induced water retention that may be masking fat loss? How is your sleep?
What was your deficit before your last diet break, and what was your average weekly weight loss on that?
Have you adjusted cals in line with reduced weight?
It may be that you're eating at maintenance, or very close to it, and simply need to drop cals further. What are your stats (height, weight, activity etc)? How much more weight are you looking to lose?
Yes - weighing and measuring everything when I am at home. Have not verified all database entries, but I do search out the ones that seem more accurate. Don't eat much food that I have not prepared myself (besides chocolate!).
Activity level is down a bit from last year. Working on bringing that back up.
Not much stress. Feel healthy - energy levels good - rarely actually hungry. I sleep well - around 6 hours most nights. I don't think water retention is an issue.
Was at 1550 calories before the December diet break. Lost 45 pounds from March to November - that would suggest an actual deficit around 500 calories per day. Several people suggested raising my daily target to 2300 after the break.
Male. 63. 5' 10" - current weight 205/209 - original target was 175 but I think I will be satisfied to maintain at 185. As noted above, activity is down some, but I am working on adding a couple of hours of workouts each week.
Thanks for your input.
Ah yes, I remember those conversations around your TDEE now. I think, sad to say, having tried the higher cals, your TDEE appears to be lower than anticipated. Good to have tried it, but it's probably time to reduce cals a bit more and/or increase activity. I'd also look at ways to increase NEAT in addition to the additional workouts (and in fact you may be able to push your TDEE up enough with NEAT to not need the extra workouts, it's amazing how much difference incidental movement really makes).
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
As a person with a very low actual TDEE compared to the calculated averages, I feel ya!
As for not eating the same level every day, that is the only thing that keeps me from being constantly hangry. Granted, I’m a bit on the extreme end ( 5:2 intermittent fast) but there is no reason why such calorie banking or cycling would hurt, or I haven’t found any. Logically, cycling calories might even improve leptin adaptations and glycogen stores, I would think. But I don’t have Lyle’s book yet so perhaps someone more informed could enlighten us?0 -
Just as another data point - I got a DXA scan in February. When I enter my stats in the various calculators I come up with this -
27.83 - Navy #1
26.13 - Navy #2
18.5 Covert
Average - 24.2 (compared with the 24.8 from the DXA)
Female, age 67, 5'3", 108 lbs. at time of DXA. I carry most of my fat around my middle.
It gave me an average of exactly what I personally eyeball estimate.1 -
alteredsteve175 wrote: »Nony_Mouse wrote: »alteredsteve175 wrote: »Nony_Mouse wrote: »alteredsteve175 wrote: »Any advice on breaking through a plateau?
Took a two week diet break at Christmas time. Went back to calorie restriction on Jan. 4th - 2200 calories to start. No losses - adjusted that to 2000. Still no significant loss. Started a 5/2 plan on March 2nd - 1800 calories weekdays and 2500 on weekends. Targets 30% carbs/40% fats/30% protein.
Weight has been in the 205/209 range for the last six weeks. Libra trend line has leveled out again. My diary is open.
What would you recommend to get weight loss started again?
Hmmm, normally I'd say 'do a diet break'!
If you weren't losing on the flat 2000 a day, changing to the 5/2 plan isn't going to change that, because it's the same deficit over the week.
In the interests of troubleshooting, are you:
- weighing and measuring all foods (your diary suggests you are, just checking)?
- verifying database entries?
Have you:
- increased, decreased, changed activity level or type in any way?
Anything else stressful happening that could cause cortisol-induced water retention that may be masking fat loss? How is your sleep?
What was your deficit before your last diet break, and what was your average weekly weight loss on that?
Have you adjusted cals in line with reduced weight?
It may be that you're eating at maintenance, or very close to it, and simply need to drop cals further. What are your stats (height, weight, activity etc)? How much more weight are you looking to lose?
Yes - weighing and measuring everything when I am at home. Have not verified all database entries, but I do search out the ones that seem more accurate. Don't eat much food that I have not prepared myself (besides chocolate!).
Activity level is down a bit from last year. Working on bringing that back up.
Not much stress. Feel healthy - energy levels good - rarely actually hungry. I sleep well - around 6 hours most nights. I don't think water retention is an issue.
Was at 1550 calories before the December diet break. Lost 45 pounds from March to November - that would suggest an actual deficit around 500 calories per day. Several people suggested raising my daily target to 2300 after the break.
Male. 63. 5' 10" - current weight 205/209 - original target was 175 but I think I will be satisfied to maintain at 185. As noted above, activity is down some, but I am working on adding a couple of hours of workouts each week.
Thanks for your input.
Ah yes, I remember those conversations around your TDEE now. I think, sad to say, having tried the higher cals, your TDEE appears to be lower than anticipated. Good to have tried it, but it's probably time to reduce cals a bit more and/or increase activity. I'd also look at ways to increase NEAT in addition to the additional workouts (and in fact you may be able to push your TDEE up enough with NEAT to not need the extra workouts, it's amazing how much difference incidental movement really makes).
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
If 1700/d is your goal, then that is 11,900kcal/wk. However you would like to incorporate that into weekends is completely your choice, and as long as weekends don't result in explosive binge episodes.
Example: Say you undulated every other day with MWF at 1700kcal, and TR at 1300kcal, that allows you 4200kcal to be split over the weekend, so SSu could be 2100kcal both days (or however you want to split it) which still allows for you to be at 11,900kcal for the week.
Long running averages are more accurate as trends rather than focusing on acute daily intakes, which also mitigates daily fluctuations to account for food bulk, colon waste bulk, water, sodium, TOM, etc.
While our bodies aren't a completely closed system, it's still a bit of a numbers game, given that we can directly control when and what goes in. It's just up to our bodies to decide what goes out and when.
As far as TDEE is concerned, carrying less mass reduces how much our bodies need to work to generate force production. There have been some thoughts to wearing a weight vest equivalent to the amount of weight lost to mimic the amount of force needed when we were once heavier to increase TDEE. Not everyone wants to do that so instead, finding ways to move more in general are needed.
And just for added context, Aadam Ali also provides good insight: http://physiqonomics.com/8-reasons-calorie-deficit/3 -
GottaBurnEmAll wrote: »Just as another data point - I got a DXA scan in February. When I enter my stats in the various calculators I come up with this -
27.83 - Navy #1
26.13 - Navy #2
18.5 Covert
Average - 24.2 (compared with the 24.8 from the DXA)
Female, age 67, 5'3", 108 lbs. at time of DXA. I carry most of my fat around my middle.
It gave me an average of exactly what I personally eyeball estimate.
Great eyeballs
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GottaBurnEmAll wrote: »Just as another data point - I got a DXA scan in February. When I enter my stats in the various calculators I come up with this -
27.83 - Navy #1
26.13 - Navy #2
18.5 Covert
Average - 24.2 (compared with the 24.8 from the DXA)
Female, age 67, 5'3", 108 lbs. at time of DXA. I carry most of my fat around my middle.
It gave me an average of exactly what I personally eyeball estimate.
Great eyeballs
I want to know why they're good at estimating body fat (I usually agree with most of the knowledgeable people in body fat estimation threads) but are TERRIBLE at gauging food portions.
Give me a useful skill, eyeballs!8 -
Idontcareyoupick wrote: »I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?
I took my first diet break this past December/January after losing maybe 35 pounds - probably the biggest change I made was drinking more calories. I'm not a huge fan of soda/juice/lattes, plus liquid calories don't fill me up at all, so I've cut them almost entirely while losing. It was nice not to worry about it during the diet break and just have a lemonade because I felt like it! I agree with @Nony_Mouse that its probably best not to change your eating patterns around too much. If deficit eating is practice for maintaining at a smaller size, then diet breaks are pop quizzes - time to practice what you've learned!
ETA: I'm happy to report that my break was entirely successful - I hovered around the same weight for about a month (break plus a week or so) and then started losing again and am down another 15 pounds or so since then. I'm planning another break in June, then it'll be time for the dreaded last 10-15!11 -
MegaMooseEsq wrote: »Idontcareyoupick wrote: »I'm starting my first diet break today. Fingers crossed that is goes well. Kinda hard to get out of the diet mindset. I got 2195 for calories which looks like a whole lot. Good news is I had 4 Oreo ice cream sandwiches with dinner. Hoping to not fill all my extra calories with sweets. Any tips from those successful?
I took my first diet break this past December/January after losing maybe 35 pounds - probably the biggest change I made was drinking more calories. I'm not a huge fan of soda/juice/lattes, plus liquid calories don't fill me up at all, so I've cut them almost entirely while losing. It was nice not to worry about it during the diet break and just have a lemonade because I felt like it! I agree with @Nony_Mouse that its probably best not to change your eating patterns around too much. If deficit eating is practice for maintaining at a smaller size, then diet breaks are pop quizzes - time to practice what you've learned!
ETA: I'm happy to report that my break was entirely successful - I hovered around the same weight for about a month (break plus a week or so) and then started losing again and am down another 15 pounds or so since then. I'm planning another break in June, then it'll be time for the dreaded last 10-15!
Thanks. Nice to hear that it's successful. So far, yesterday and today, I'm under calories, so working on that but of course this week I prepped salad. More than deficit but not maintenance. My son's birthday is coming up this weekend, so I'm sure cake will help there lol. Congrats on your loss!5 -
As, I have been following this, I am so glad to see all the success stories and different tactics and tips and tricks. I wanted to ask about multiple breaks due to multiple plateaus? I mentioned in my post about a break at 16 weeks in (plateau 1) and then a break at 23 weeks in (mini plateau and friends in town.) The first worked to get 8 pounds off then the second worked to get an additional 3 stubborn pounds off. Now I don't know the standard amount of time to wait to say I am in a plateau again. And I am not being impatient, nor have I declared I am in a 3rd plateau, but I do know how to listen to my body and I can tell it's about to happen again. Is it common place, when getting close to your goal/ the place where your body is comfortable, to hit yet another plateau only 3 pounds down from the second plateau? Is this where/ why the higher frequency of breaks comes in to play? Again, I am not making the declaration that I am in one, but my question is can they happen that frequently and should I go ahead and use a diet break again (the second and third break would be 4 weeks apart) to get through this one? Suggestions?0
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At only four weeks apart, I think it's too soon to say that you're plateauing, and thus also too soon to say whether it's time for another diet break.2
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jillstreett wrote: »As, I have been following this, I am so glad to see all the success stories and different tactics and tips and tricks. I wanted to ask about multiple breaks due to multiple plateaus? I mentioned in my post about a break at 16 weeks in (plateau 1) and then a break at 23 weeks in (mini plateau and friends in town.) The first worked to get 8 pounds off then the second worked to get an additional 3 stubborn pounds off. Now I don't know the standard amount of time to wait to say I am in a plateau again. And I am not being impatient, nor have I declared I am in a 3rd plateau, but I do know how to listen to my body and I can tell it's about to happen again. Is it common place, when getting close to your goal/ the place where your body is comfortable, to hit yet another plateau only 3 pounds down from the second plateau? Is this where/ why the higher frequency of breaks comes in to play? Again, I am not making the declaration that I am in one, but my question is can they happen that frequently and should I go ahead and use a diet break again (the second and third break would be 4 weeks apart) to get through this one? Suggestions?
I'm not one of the science brains around here, but I would be wary to use diet breaks as your primary way of combatting plateaus unless you're also very confident in your calorie tracking. I've been losing for 16 months now and the only times I've stopped losing weight for an extended period of time was due to tracking errors or purposeful maintenance eating. That isn't to say that there aren't very real benefits to diet breaks, but I do wonder if your breaks haven't led to a period of increased diligence that then drops away again.4 -
MegaMooseEsq wrote: »jillstreett wrote: »As, I have been following this, I am so glad to see all the success stories and different tactics and tips and tricks. I wanted to ask about multiple breaks due to multiple plateaus? I mentioned in my post about a break at 16 weeks in (plateau 1) and then a break at 23 weeks in (mini plateau and friends in town.) The first worked to get 8 pounds off then the second worked to get an additional 3 stubborn pounds off. Now I don't know the standard amount of time to wait to say I am in a plateau again. And I am not being impatient, nor have I declared I am in a 3rd plateau, but I do know how to listen to my body and I can tell it's about to happen again. Is it common place, when getting close to your goal/ the place where your body is comfortable, to hit yet another plateau only 3 pounds down from the second plateau? Is this where/ why the higher frequency of breaks comes in to play? Again, I am not making the declaration that I am in one, but my question is can they happen that frequently and should I go ahead and use a diet break again (the second and third break would be 4 weeks apart) to get through this one? Suggestions?
I'm not one of the science brains around here, but I would be wary to use diet breaks as your primary way of combatting plateaus unless you're also very confident in your calorie tracking. I've been losing for 16 months now and the only times I've stopped losing weight for an extended period of time was due to tracking errors or purposeful maintenance eating. That isn't to say that there aren't very real benefits to diet breaks, but I do wonder if your breaks haven't led to a period of increased diligence that then drops away again.
Owning my like. I'm not a super-science brain, but a numbers person, and unless everything is 100 percent (well, 99.5%) accurate leading to the plateau, I think it's a rash leap to jump to "I must need a diet break right now to break this".
It's similar to my stance on weight loss and hypothyroid. Don't jump to blaming the hormones until you are absolutely positively *sure* that user error is not a factor.2 -
collectingblues wrote: »MegaMooseEsq wrote: »jillstreett wrote: »As, I have been following this, I am so glad to see all the success stories and different tactics and tips and tricks. I wanted to ask about multiple breaks due to multiple plateaus? I mentioned in my post about a break at 16 weeks in (plateau 1) and then a break at 23 weeks in (mini plateau and friends in town.) The first worked to get 8 pounds off then the second worked to get an additional 3 stubborn pounds off. Now I don't know the standard amount of time to wait to say I am in a plateau again. And I am not being impatient, nor have I declared I am in a 3rd plateau, but I do know how to listen to my body and I can tell it's about to happen again. Is it common place, when getting close to your goal/ the place where your body is comfortable, to hit yet another plateau only 3 pounds down from the second plateau? Is this where/ why the higher frequency of breaks comes in to play? Again, I am not making the declaration that I am in one, but my question is can they happen that frequently and should I go ahead and use a diet break again (the second and third break would be 4 weeks apart) to get through this one? Suggestions?
I'm not one of the science brains around here, but I would be wary to use diet breaks as your primary way of combatting plateaus unless you're also very confident in your calorie tracking. I've been losing for 16 months now and the only times I've stopped losing weight for an extended period of time was due to tracking errors or purposeful maintenance eating. That isn't to say that there aren't very real benefits to diet breaks, but I do wonder if your breaks haven't led to a period of increased diligence that then drops away again.
Owning my like. I'm not a super-science brain, but a numbers person, and unless everything is 100 percent (well, 99.5%) accurate leading to the plateau, I think it's a rash leap to jump to "I must need a diet break right now to break this".
It's similar to my stance on weight loss and hypothyroid. Don't jump to blaming the hormones until you are absolutely positively *sure* that user error is not a factor.
Funny you bring up the thyriod...mines been tested 12 times....nothing wrong, but different doctors insisting on tests over 29 years. 12 times. But I never let myself blame my weight on it growing up or now because I went the other way and didn't want anything medically "wrong" with me. I agree with don't jump the break, I really do, because had I not had friends coming into town, I wouldn't have even taken the second one, I didn't really want to. I was just asking about the frequency because they work for me. Not because I really want a break, not because I feel deprived, but because I know it works. Also, since the second break, I went back to basics from the very beginning of this journey. The basics that work(ed). Same foods, same measuring, same concept with one less snack to account for the TDEE difference since losing 25 pounds. So I am 99% confident in my tracking and using the deficit appropriate for my new lower weight. I will admit that I am being impatient since I am 4 pounds from my goal, but as a general concept, for my knowledge if I choose to lose more after meeting goal 1, that's why I'm asking?
1 -
jillstreett wrote: »collectingblues wrote: »MegaMooseEsq wrote: »jillstreett wrote: »As, I have been following this, I am so glad to see all the success stories and different tactics and tips and tricks. I wanted to ask about multiple breaks due to multiple plateaus? I mentioned in my post about a break at 16 weeks in (plateau 1) and then a break at 23 weeks in (mini plateau and friends in town.) The first worked to get 8 pounds off then the second worked to get an additional 3 stubborn pounds off. Now I don't know the standard amount of time to wait to say I am in a plateau again. And I am not being impatient, nor have I declared I am in a 3rd plateau, but I do know how to listen to my body and I can tell it's about to happen again. Is it common place, when getting close to your goal/ the place where your body is comfortable, to hit yet another plateau only 3 pounds down from the second plateau? Is this where/ why the higher frequency of breaks comes in to play? Again, I am not making the declaration that I am in one, but my question is can they happen that frequently and should I go ahead and use a diet break again (the second and third break would be 4 weeks apart) to get through this one? Suggestions?
I'm not one of the science brains around here, but I would be wary to use diet breaks as your primary way of combatting plateaus unless you're also very confident in your calorie tracking. I've been losing for 16 months now and the only times I've stopped losing weight for an extended period of time was due to tracking errors or purposeful maintenance eating. That isn't to say that there aren't very real benefits to diet breaks, but I do wonder if your breaks haven't led to a period of increased diligence that then drops away again.
Owning my like. I'm not a super-science brain, but a numbers person, and unless everything is 100 percent (well, 99.5%) accurate leading to the plateau, I think it's a rash leap to jump to "I must need a diet break right now to break this".
It's similar to my stance on weight loss and hypothyroid. Don't jump to blaming the hormones until you are absolutely positively *sure* that user error is not a factor.
Funny you bring up the thyriod...mines been tested 12 times....nothing wrong, but different doctors insisting on tests over 29 years. 12 times. But I never let myself blame my weight on it growing up or now because I went the other way and didn't want anything medically "wrong" with me. I agree with don't jump the break, I really do, because had I not had friends coming into town, I wouldn't have even taken the second one, I didn't really want to. I was just asking about the frequency because they work for me. Not because I really want a break, not because I feel deprived, but because I know it works. Also, since the second break, I went back to basics from the very beginning of this journey. The basics that work(ed). Same foods, same measuring, same concept with one less snack to account for the TDEE difference since losing 25 pounds. So I am 99% confident in my tracking and using the deficit appropriate for my new lower weight. I will admit that I am being impatient since I am 4 pounds from my goal, but as a general concept, for my knowledge if I choose to lose more after meeting goal 1, that's why I'm asking?
Are you weighing your food, or just using cups/tablespoons/etc? As you get closer to goal, you don't have the buffer against less-than-perfect tracking that you had back when you had 25 pounds to lose.1 -
If taking an aggressive deficit for amount left to be lost to healthy weight, then even more frequent diet breaks may be only way to get around body's reaction.
Or take a more reasonable deficit for longer. For 4 lbs left - 250 cal deficit is reasonable. 1/2 lb weekly.
But also potentially more difficult because too easy to wipe that out and be eating at maintenance from estimating errors.
Several ways around this though.
Take what appears to be a good TDEE estimate - and take 500 cal deficit on just 4 days out of a week. TDEE on 3 days.
That's 2000 cal weekly deficit, and while more than 1/2 lb @ 1750, should account for logging errors.
The 5:2 method provides a 22% deficit, but 5 days at TDEE, 2 days at 25% of TDEE. If you can find 2 good days with enough space, not days after lifting, ect.
Or a whole week at 500 daily deficit, whole week at TDEE. Alternate until gone.
And keep resistance training, and before the 4 lbs is gone (who is seeing your scale exactly besides you?) you may appear like you already lost it to anyone looking.5 -
alteredsteve175 wrote: »Nony_Mouse wrote: »
Ah yes, I remember those conversations around your TDEE now. I think, sad to say, having tried the higher cals, your TDEE appears to be lower than anticipated. Good to have tried it, but it's probably time to reduce cals a bit more and/or increase activity. I'd also look at ways to increase NEAT in addition to the additional workouts (and in fact you may be able to push your TDEE up enough with NEAT to not need the extra workouts, it's amazing how much difference incidental movement really makes).
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
As a person with a very low actual TDEE compared to the calculated averages, I feel ya!
As for not eating the same level every day, that is the only thing that keeps me from being constantly hangry. Granted, I’m a bit on the extreme end ( 5:2 intermittent fast) but there is no reason why such calorie banking or cycling would hurt, or I haven’t found any. Logically, cycling calories might even improve leptin adaptations and glycogen stores, I would think. But I don’t have Lyle’s book yet so perhaps someone more informed could enlighten us?
Good to know I'm not the only one, @ryenday. I actually like my current plan of eating less on weekdays and more on weekends. Allows for the occasional adult beverage on the weekend. So I will think I will stay with that using a reduced calorie level for the week.
I've done intermittent fasting on a 16:8 schedule, and I helped me moderate calorie intake. I have started eating in the morning sometimes after workouts. Usually a protein hit of some sort. I don't think it matters for me as long as I log all the calories.
0 -
alteredsteve175 wrote: »alteredsteve175 wrote: »Nony_Mouse wrote: »
Ah yes, I remember those conversations around your TDEE now. I think, sad to say, having tried the higher cals, your TDEE appears to be lower than anticipated. Good to have tried it, but it's probably time to reduce cals a bit more and/or increase activity. I'd also look at ways to increase NEAT in addition to the additional workouts (and in fact you may be able to push your TDEE up enough with NEAT to not need the extra workouts, it's amazing how much difference incidental movement really makes).
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
As a person with a very low actual TDEE compared to the calculated averages, I feel ya!
As for not eating the same level every day, that is the only thing that keeps me from being constantly hangry. Granted, I’m a bit on the extreme end ( 5:2 intermittent fast) but there is no reason why such calorie banking or cycling would hurt, or I haven’t found any. Logically, cycling calories might even improve leptin adaptations and glycogen stores, I would think. But I don’t have Lyle’s book yet so perhaps someone more informed could enlighten us?
Good to know I'm not the only one, @ryenday. I actually like my current plan of eating less on weekdays and more on weekends. Allows for the occasional adult beverage on the weekend. So I will think I will stay with that using a reduced calorie level for the week.
I've done intermittent fasting on a 16:8 schedule, and I helped me moderate calorie intake. I have started eating in the morning sometimes after workouts. Usually a protein hit of some sort. I don't think it matters for me as long as I log all the calories.
Two days a week I eat approximately 650 cal.: 500 cal as the diet actually calls for, and an extra protein shake because I can’t get much protein in that 500 cal! That gives me 1500 to 2000 ‘extra’ calories a week. Sometimes I use an extra 300 every day, sometimes I bank them all for a weekend event.
I find the 5:2 diet very sustainable, where I found calorie restriction on a daily basis intolerable. Even my maintenance level of 1350-ish calories a day left me hungry, angry and unsatisfied constantly. I’m much happier cycling my calorie intake, and 5:2 works with my life and schedule.The two “fast” days are difficult but knowing that I will not have to continue to do it day in and day out is what makes all the difference mentally and appetite-wise for me personally.
Disclaimer: I am not touting or recommending the 5:2 diet to anyone. It worked wonderfully for me, and is the foundation of my maintenance and recomp plan - But I doubt it is for just anyone.2 -
alteredsteve175 wrote: »
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
If 1700/d is your goal, then that is 11,900kcal/wk. However you would like to incorporate that into weekends is completely your choice, and as long as weekends don't result in explosive binge episodes.
Example: Say you undulated every other day with MWF at 1700kcal, and TR at 1300kcal, that allows you 4200kcal to be split over the weekend, so SSu could be 2100kcal both days (or however you want to split it) which still allows for you to be at 11,900kcal for the week.
Long running averages are more accurate as trends rather than focusing on acute daily intakes, which also mitigates daily fluctuations to account for food bulk, colon waste bulk, water, sodium, TOM, etc.
While our bodies aren't a completely closed system, it's still a bit of a numbers game, given that we can directly control when and what goes in. It's just up to our bodies to decide what goes out and when.
As far as TDEE is concerned, carrying less mass reduces how much our bodies need to work to generate force production. There have been some thoughts to wearing a weight vest equivalent to the amount of weight lost to mimic the amount of force needed when we were once heavier to increase TDEE. Not everyone wants to do that so instead, finding ways to move more in general are needed.
And just for added context, Aadam Ali also provides good insight: http://physiqonomics.com/8-reasons-calorie-deficit/
Thanks for your input. I'm going to stay on my current schedule and just reduce calorie totals. I don't do well with those 1300 calorie days. I may try it later if this reduction is not successful.
Interesting that you mention weight vests - I was eyeing them in the gym this morning. I think I will give that a try in the future.
Read the Aadam Ali article - some good points there.
Thank you, @Nony_Mouse and @anubis609! You guys are the aces!
4 -
alteredsteve175 wrote: »Good to know I'm not the only one, @ryenday. I actually like my current plan of eating less on weekdays and more on weekends. Allows for the occasional adult beverage on the weekend. So I will think I will stay with that using a reduced calorie level for the week.
I've done intermittent fasting on a 16:8 schedule, and I helped me moderate calorie intake. I have started eating in the morning sometimes after workouts. Usually a protein hit of some sort. I don't think it matters for me as long as I log all the calories.
Two days a week I eat approximately 650 cal.: 500 cal as the diet actually calls for, and an extra protein shake because I can’t get much protein in that 500 cal! That gives me 1500 to 2000 ‘extra’ calories a week. Sometimes I use an extra 300 every day, sometimes I bank them all for a weekend event.
I find the 5:2 diet very sustainable, where I found calorie restriction on a daily basis intolerable. Even my maintenance level of 1350-ish calories a day left me hungry, angry and unsatisfied constantly. I’m much happier cycling my calorie intake, and 5:2 works with my life and schedule.The two “fast” days are difficult but knowing that I will not have to continue to do it day in and day out is what makes all the difference mentally and appetite-wise for me personally.
Disclaimer: I am not touting or recommending the 5:2 diet to anyone. It worked wonderfully for me, and is the foundation of my maintenance and recomp plan - But I doubt it is for just anyone.
I will keep that in mind. Tried something similar once, before I tried intermittent fasting. I didn't like it. IF did teach me to work through periods without eating. I might do better with it now. Thanks for your input.
0 -
If taking an aggressive deficit for amount left to be lost to healthy weight, then even more frequent diet breaks may be only way to get around body's reaction.
Or take a more reasonable deficit for longer. For 4 lbs left - 250 cal deficit is reasonable. 1/2 lb weekly.
But also potentially more difficult because too easy to wipe that out and be eating at maintenance from estimating errors.
Several ways around this though.
Take what appears to be a good TDEE estimate - and take 500 cal deficit on just 4 days out of a week. TDEE on 3 days.
That's 2000 cal weekly deficit, and while more than 1/2 lb @ 1750, should account for logging errors.
The 5:2 method provides a 22% deficit, but 5 days at TDEE, 2 days at 25% of TDEE. If you can find 2 good days with enough space, not days after lifting, ect.
Or a whole week at 500 daily deficit, whole week at TDEE. Alternate until gone.
And keep resistance training, and before the 4 lbs is gone (who is seeing your scale exactly besides you?) you may appear like you already lost it to anyone looking.If taking an aggressive deficit for amount left to be lost to healthy weight, then even more frequent diet breaks may be only way to get around body's reaction.
Or take a more reasonable deficit for longer. For 4 lbs left - 250 cal deficit is reasonable. 1/2 lb weekly.
But also potentially more difficult because too easy to wipe that out and be eating at maintenance from estimating errors.
Several ways around this though.
Take what appears to be a good TDEE estimate - and take 500 cal deficit on just 4 days out of a week. TDEE on 3 days.
That's 2000 cal weekly deficit, and while more than 1/2 lb @ 1750, should account for logging errors.
The 5:2 method provides a 22% deficit, but 5 days at TDEE, 2 days at 25% of TDEE. If you can find 2 good days with enough space, not days after lifting, ect.
Or a whole week at 500 daily deficit, whole week at TDEE. Alternate until gone.
And keep resistance training, and before the 4 lbs is gone (who is seeing your scale exactly besides you?) you may appear like you already lost it to anyone looking.
Thank you for these options. Like I mentioned I don't need a diet break for satisfaction or for any reason other than the thought that they work. I like the idea of TDEE 3 days and deficit on the other 4. I actually did that sort of calorie cycling at the beginning and liked it. I didn't go back to it simply because I wasn't hungry enough to up intake some days. But also, when I did it at the beginning I was at a deficit of at least 250 each day so to account for error, as you mention. Then some days were -750 and others were -500. I can definitely do this option and maybe one of the others later on.... I do not use a food scale, but I try to round up for error on anything that is not veggies or lean meats.0 -
alteredsteve175 wrote: »alteredsteve175 wrote: »
Thanks, Nony. I don't usually mind being different, but why does my TDEE have to be so low?
I think I will try reducing calories to average 1700 per day. And work on ways to push up NEAT.
Any thoughts on eating more on weekends as opposed to eating at the same level every day?
If 1700/d is your goal, then that is 11,900kcal/wk. However you would like to incorporate that into weekends is completely your choice, and as long as weekends don't result in explosive binge episodes.
Example: Say you undulated every other day with MWF at 1700kcal, and TR at 1300kcal, that allows you 4200kcal to be split over the weekend, so SSu could be 2100kcal both days (or however you want to split it) which still allows for you to be at 11,900kcal for the week.
Long running averages are more accurate as trends rather than focusing on acute daily intakes, which also mitigates daily fluctuations to account for food bulk, colon waste bulk, water, sodium, TOM, etc.
While our bodies aren't a completely closed system, it's still a bit of a numbers game, given that we can directly control when and what goes in. It's just up to our bodies to decide what goes out and when.
As far as TDEE is concerned, carrying less mass reduces how much our bodies need to work to generate force production. There have been some thoughts to wearing a weight vest equivalent to the amount of weight lost to mimic the amount of force needed when we were once heavier to increase TDEE. Not everyone wants to do that so instead, finding ways to move more in general are needed.
And just for added context, Aadam Ali also provides good insight: http://physiqonomics.com/8-reasons-calorie-deficit/
Thanks for your input. I'm going to stay on my current schedule and just reduce calorie totals. I don't do well with those 1300 calorie days. I may try it later if this reduction is not successful.
Interesting that you mention weight vests - I was eyeing them in the gym this morning. I think I will give that a try in the future.
Read the Aadam Ali article - some good points there.
Thank you, @Nony_Mouse and @anubis609! You guys are the aces!
You're welcome. The 1300kcal days were just an arbitrary number used to allow for more weekend calories. However you want to structure it is entirely up to you. On that vein, if 1700 calories are considered an aggressive deficit, you could use the weekend calories to free up the aggression, and still be in an overall moderate to relaxed deficit. As long as the net total is a deficit, you will lose fat over time.
@jillstreett - The typical structure for seasoned dieters (physique compeitors) who understand their weight timing will start with a moderate deficit and reduce total calories by about 5-10% a week before their predicted plateau period, and continue the weight loss trend in an almost linear fashion like clockwork. Mind you, that's years of experience in periods of bulking and cutting being taken into account, but it's possible to beat the trend of plateaus.
There is always going to be a bottom to that deficit where continually slashing calories is no longer feasible, and so a diet break is implemented once that minimally acceptable amount of calories is hit. At their leanest, this is where the concept of more frequent diet breaks and refeeds begins. The deficit exists in single digit percentages because the body will fight back to maintain itself for survival. And this is why the last few pounds to goal are that much harder to achieve in a reasonable time frame. I mean, you could white knuckle it, but it does more harm than good.1 -
Sorry if this has been brought up before, but I plan on taking a 2 week diet break. Because of this, I don't really have the time to slowly increase cals over time - is there a benefit or detriment to going straight from cutting cals to maintenance cals - aside from the obvious joy of more foods lol0
-
laurenbastug wrote: »Sorry if this has been brought up before, but I plan on taking a 2 week diet break. Because of this, I don't really have the time to slowly increase cals over time - is there a benefit or detriment to going straight from cutting cals to maintenance cals - aside from the obvious joy of more foods lol
You don't slowly increase cals with a diet break, it's straight from deficit to maintenance, so you're good to go 7 -
Wow, over 200 pages now! This has been like watching a child grow into a really smart adult!
*** Public Service Announcement***
Since this thread has gotten so long, I would like to take a moment to suggest that anyone interested in this topic make some time to listen/watch/read the podcasts and videos and articles listed in the first several pages of the thread. While the idea of a generic "diet break" is thrown around a lot in mainstream weight loss and fitness media, this thread is about a specific type of diet break as laid out in all these resources.
This is not a criticism of any of the posters, I just know that if I just wandered across this thread now, I would skim and assume it is about the typical - just take a couple of weeks off and don't worry about your diet - diet break, and that's not what this is :drinker:
Also, I believe you will literally have a higher IQ for having absorbed even some of those resources
16
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