Do you take diet breaks?

highervibes

And before you say "it's not a diet it's a lifestyle" just get out of my thread tyvm.

I've been in a deficit since March with some over days and some maintenance days here and there but I'm thinking ot taking a break from cutting to eat at maintenance over the holidays since it's been a long time, and it's the holidays. 2 birds I suppose. I've been reading some info on diet breaks (Alan Aragon and Lyle Macdonald) and it seems the diet break seems to benefit mostly lean people. I definitely don't qualify as I still have 10% bf to lose but I'm in no hurry to lose the lbs so I'm just thinking out loud, is a diet break worth it for fat people with respect to adaptive thermogenisis? Thoughts?

MayaSPapaya

How long of a break are we talking? I tend to have a cheat meal on Friday nights, and some Saturdays I don't eat as well as I should...but then Sunday I'm usually right back on track. So yes, I guess I give myself a break for 1-2 days. When Thanksgiving rolls around I'll probably give myself a break that day too, but will quickly go back to my normal routine. I don't think the holidays should necessarily be a reason to go crazy for weeks.

CarlaAnn15

Do you allow yourself a cheat day?? If not, then maybe a diet break is what you need. I have a cheat day every week. I don't binge eat but allow myself something I wouldn't normally have. It also helps trick your body so it's not the same thing day after day! Good Luck to you!

highervibes

How long of a break are we talking? I tend to have a cheat meal on Friday nights, and some Saturdays I don't eat as well as I should...but then Sunday I'm usually right back on track. So yes, I guess I give myself a break for 1-2 days. When Thanksgiving rolls around I'll probably give myself a break that day too, but will quickly go back to my normal routine. I don't think the holidays should necessarily be a reason to go crazy for weeks.

I would only eat at my maintenance calories, I wasn't planning on going crazy lol. I was thinking 2 weeks.

highervibes

Do you allow yourself a cheat day?? If not, then maybe a diet break is what you need. I have a cheat day every week. I don't binge eat but allow myself something I wouldn't normally have. It also helps trick your body so it's not the same thing day after day! Good Luck to you!

I don't really do cheat days but that's because I don't exclude anything. I do have days where I'm either at my maintenance or way over (maybe once/month am I obcenely over)

glitterstreet

I was actually planning on doing the same thing for a couple of weeks but haven't been able to bring myself to do it, it has been so long that I didn't eat at a deficit. I can't seeing any damage being done by having a break though but you might find zig zagging your calorie intake and still maintaining a deficit more beneficial as it has room for flexibility for holiday eating.

highervibes

I was actually planning on doing the same thing for a couple of weeks but haven't been able to bring myself to do it, it has been so long that I didn't eat at a deficit. I can't seeing any damage being done by having a break though but you might find zig zagging your calorie intake and still maintaining a deficit more beneficial as it has room for flexibility for holiday eating.

brilliant.

shapefitter

Are you with weightwatchers?

Cindyinpg

And before you say "it's not a diet it's a lifestyle" just get out of my thread tyvm.

I've been in a deficit since March with some over days and some maintenance days here and there but I'm thinking ot taking a break from cutting to eat at maintenance over the holidays since it's been a long time, and it's the holidays. 2 birds I suppose. I've been reading some info on diet breaks (Alan Aragon and Lyle Macdonald) and it seems the diet break seems to benefit mostly lean people. I definitely don't qualify as I still have 10% bf to lose but I'm in no hurry to lose the lbs so I'm just thinking out loud, is a diet break worth it for fat people with respect to adaptive thermogenisis? Thoughts?

I've read a little bit on that from them and Leigh Peele too. If I ever have a long plateau, I will not hesitate to take a diet break and eat at maintenance for a while (and I will enjoy every minute :drinker: ). In everything I've read, I don't remember any recommended time frames. Maybe someone else will chime in... I would think anywhere from a couple days to a couple weeks would be beneficial, especially if you have a good handle on your numbers and continue to log.

sharleengc

I have set my goal to maintenance during holidays or vacations. While I don't eat nearly as much as I used to, I find it hard to try and eat to lose when I'm supposed to be having fun. So, yeah, I've done that a few times. It can sometimes take a little bit to get back in the swing of things after but it works.

I also tend to gain about 2-3lbs back when I switch to maintenance but it comes off quickly when I go back to "weight lose" mode.

Alluminati

I did this for 4 weeks just to see what would happen. My maintenance turns out to be between 2200-2400 cals (I'm short). It was nice having the extra calories. The only drawback was I struggled a few days going back into my deficit mode of 1900-2000. Not sure if it's psychological or physical, knowing I have to eat less :grumble:

highervibes

Are you with weightwatchers?

no, why?

Jewlz280

Yup. It's never really planned. But it usually happens somewhat during the holidays and during vacations. But I think people will get confused reading this because I read it to mean you meant not a break from eating healthy, but upping your cals to give you a chance to somewhat rest and re-set. But I got the impression others thought you meant to just go whole hog and eat whatever. But you mean not to do that, but just to up cals to maintenance for a period of time, right? I think it's a good idea. Not only for your body, but for your brain. And if you're like me and have been doing this slow and steady, then it won't be a shock at all. And since you said no foods were off limits, that's even better! You just won't have that urge to eat like crazy because nothing has been a 'no no'. Anyways, I say if you feel the need then go for it, but maybe do longer than 2 weeks to make it more worth while. Maybe an entire month and then after that start cutting back down to see what happens. You WILL probably have an initial weight gain when you go up, but to me that wasn't a big deal. If it had been like, 8 to 10lbs., I would freak. But not 5 or less.

Just a note, my ticker says 0 loss, but that's since joining MFP last month. I'm tweaking now to see what works and doing new things. Prior to joining, I lost 50lbs, went into maintenance for a couple of months, and now I'm working on losing right at 35 to 40lbs. I gained right at 4lbs. when I went into maintenance.

lithezebra

Diet breaks have never worked for me. I end up gaining weight. I'm probably eating at maintenance when I'm 100-200 calories below what MFP says is my maintenance, and I'm conservative about estimating my activity level. I'm not trying to lose any weight, just maintain at my ideal weight, and it still looks like a diet.

highervibes

Yup. It's never really planned. But it usually happens somewhat during the holidays and during vacations. But I think people will get confused reading this because I read it to mean you meant not a break from eating healthy, but upping your cals to give you a chance to somewhat rest and re-set. But I got the impression others thought you meant to just go whole hog and eat whatever. But you mean not to do that, but just to up cals to maintenance for a period of time, right? I think it's a good idea. Not only for your body, but for your brain. And if you're like me and have been doing this slow and steady, then it won't be a shock at all. And since you said no foods were off limits, that's even better! You just won't have that urge to eat like crazy because nothing has been a 'no no'. Anyways, I say if you feel the need then go for it, but maybe do longer than 2 weeks to make it more worth while. Maybe an entire month and then after that start cutting back down to see what happens. You WILL probably have an initial weight gain when you go up, but to me that wasn't a big deal. If it had been like, 8 to 10lbs., I would freak. But not 5 or less.

Just a note, my ticker says 0 loss, but that's since joining MFP last month. I'm tweaking now to see what works and doing new things. Prior to joining, I lost 50lbs, went into maintenance for a couple of months, and now I'm working on losing right at 35 to 40lbs. I gained right at 4lbs. when I went into maintenance.

This is exactly what I meant. I absolutely am NOT encouraging eating anything and everything with reckless abandon and I would continue logging with 100% honesty. It's my pet peeve when people dont' log a day because it was "bad" (or worse, weeks!)

frizbeemom

I think that is a smart way to eat through the holidays. And I totally got the point that you are eating a controlled TDEE, not hogwild, willynilly, whatever dessert can be stuffed in your mouth the fastest. Lol. Which is what I did one Christmas. I was in diet mode until the week before Christmas and took a 2 weeks break. Not tracking at all. I figured, "How much can I really gain in two weeks?" Um... it took me WEEKS/MONTHS to work off that gain. Lol. Never again. I up my eating to include holiday treats and snacks so I don't feel all deprived and sad, but I still keep it at a controlled, tracked intake.

To clarify, I don't track on THE day of Christmas and Thanksgiving. There's also something called "living". But I get right back on to normalcy that next morning, even thru eating all the leftovers. Well, I usually track breakfasts of those days, and then give up. lol.

Sabine_Stroehm

Sure. When I'm in need of a break from watching what I eat I just back off, and try to keep protein above carbs, or I try to consider my grains, generally. I don't go crazy, but then I don't generally eat much junk food in the first place.

When I travel, and sometimes on fridays, I just don't think about it much, but try to keep an eye on either protein or grains...and I'm usually okay.
But then again, if I keep an eye on grains I usually do okay anyway... but that statement may bring out the diet police. :drinker:

Jewlz280

Yup. It's never really planned. But it usually happens somewhat during the holidays and during vacations. But I think people will get confused reading this because I read it to mean you meant not a break from eating healthy, but upping your cals to give you a chance to somewhat rest and re-set. But I got the impression others thought you meant to just go whole hog and eat whatever. But you mean not to do that, but just to up cals to maintenance for a period of time, right? I think it's a good idea. Not only for your body, but for your brain. And if you're like me and have been doing this slow and steady, then it won't be a shock at all. And since you said no foods were off limits, that's even better! You just won't have that urge to eat like crazy because nothing has been a 'no no'. Anyways, I say if you feel the need then go for it, but maybe do longer than 2 weeks to make it more worth while. Maybe an entire month and then after that start cutting back down to see what happens. You WILL probably have an initial weight gain when you go up, but to me that wasn't a big deal. If it had been like, 8 to 10lbs., I would freak. But not 5 or less.

Just a note, my ticker says 0 loss, but that's since joining MFP last month. I'm tweaking now to see what works and doing new things. Prior to joining, I lost 50lbs, went into maintenance for a couple of months, and now I'm working on losing right at 35 to 40lbs. I gained right at 4lbs. when I went into maintenance.

This is exactly what I meant. I absolutely am NOT encouraging eating anything and everything with reckless abandon and I would continue logging with 100% honesty. It's my pet peeve when people dont' log a day because it was "bad" (or worse, weeks!)

Ditto. I actually like to log it and then see the average over the month! It's funny how if you have an overage that even without trying you will have other days that are lower and still end up at the end of the month where you wanted to be. Out of the last 30 days, I only had one day I didn't log and I'm seriously thinking of going back and adding it. I was sick and in bed and had rice and soup. Then crackers with some PB. I just felt horrid and didn't get on to log it. But I like to follow it all. I like to see the numbers and averages over the long haul! It's why I try really hard not to get too wrapped up in the day to day numbers.

BlueBombers

I haven't taken a break for an extended period of time. I've had and off days and get back on track the next day.

Usually I just have cheat meals each week, keeps me sane

Francl27

It's perfectly fine. But you got to realize that you will probably gain weight as your muscles start storing glucogen or whatever it is (there's a thread called 'why you gain weight when you eat more than your cut' that explains it). It won't be fat, but you'll gain weight... which you'll lose again once you eat at a deficit again. But it's just something to be aware of (and why people above are saying they always gain weight back eating at maintenance).

l911jnt

I may also end up taking a week break at maintenance calories. This is only my 8 the week dieting for the first time EVER and I have done great so far but am stalled out. Hoping it will help me get thru it cuz it sucks.

highervibes

Sure. When I'm in need of a break from watching what I eat I just back off, and try to keep protein above carbs, or I try to consider my grains, generally. I don't go crazy, but then I don't generally eat much junk food in the first place.

When I travel, and sometimes on fridays, I just don't think about it much, but try to keep an eye on either protein or grains...and I'm usually okay.
But then again, if I keep an eye on grains I usually do okay anyway... but that statement may bring out the diet police. :drinker:

I don't restrict anything but I know what you mean. If I have to choose, it's usually the grains and carbs that get the boot. I do my best to meet my protein goal every day and if that means saying "no" to something delicious (heaven forbid) then I just say no for that day. You can't say 'yes' all the time. Not a huge deal :flowerforyou:

ideang

I have not taken a break yet, but plan to eat closer to maintenance from thanksgiving through the new year. I plan to log everything I eat still, and exercise like I do now.

broox80

I have decided to up my cals to maintenance for 2 weeks as well. I have had a plateau for about a month. I figure this might help shake things up a bit!! I still plan on exercising exactly how I have been, which is about 4-5 times a week for about 30 min. Then I am going to drop it like its hot back down to TDEE less 20%. Hey it may just give us the boost that we need!!!

Unknown

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MyOwnSunshine

Yes. They're otherwise referred to as vacations and holidays.

In fact, I try to lift as heavy as possible as often as possible during the holiday season so at least some of the cookies that I consume will be put to good use as muscle mass instead of fat.

Cindyinpg

I definitely have gone over certain days but not on holidays. My dietary restrictions prevent me from eating almost everything at my in-laws house. :indifferent: If we are going somewhere out to eat that I love that has food I can have, I try to get in extra calorie burning before or after.

I think occasional 'cheat' days are supposed to be good for you metabolism, but I don't know about 2 weeks?

She is not talking about going over, but about eating at maintenance. Here's what Leigh Peele has to say:

"Short-term refeeds are short breaks from a deficit state. The purpose is to maintain quality metabolic or psychological behavior. These can come in as short forms like cheat meals, whole weekends off, long-term, several-week periods, or your standard total break from dieting all together. When embarking on a break, I see the background information as suggesting you are staving off abnormal adaptation. In short, you are still in a good place, taking part in proper deloads, resting, and diet breaks on a regular basis. You are avoiding any detrimental negative consequences from dieting down, at least beyond normal adaptations.

Some people also call them cheat days, high days, carb-up days, etc.

Long-term refeeding is when you have gone beyond the point of standard dieting down adaptations. You need to replenish or reset an above-normal deficit period. This is going to be an instance where you’ve been dieting down for an extended period of time with few to no maintenance days. This is going to be especially increased if dieting and training habits include more aggressive protocols like PSMF, VLCD, or advanced metabolic training. When this has taken place, short-term breaks will do little to help reset or create a place of optimal metabolic homeostasis.
From:
http://www.leighpeele.com/starvation-mode

Edited for link.

highervibes

I think occasional 'cheat' days are supposed to be good for you metabolism, but I don't know about 2 weeks?

I read it the other way around. One day won't do much but extended periods of a break are better????

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

highervibes

I definitely have gone over certain days but not on holidays. My dietary restrictions prevent me from eating almost everything at my in-laws house. :indifferent: If we are going somewhere out to eat that I love that has food I can have, I try to get in extra calorie burning before or after.

I think occasional 'cheat' days are supposed to be good for you metabolism, but I don't know about 2 weeks?

She is not talking about going over, but about eating at maintenance. Here's what Leigh Peele has to say:

"Short-term refeeds are short breaks from a deficit state. The purpose is to maintain quality metabolic or psychological behavior. These can come in as short forms like cheat meals, whole weekends off, long-term, several-week periods, or your standard total break from dieting all together. When embarking on a break, I see the background information as suggesting you are staving off abnormal adaptation. In short, you are still in a good place, taking part in proper deloads, resting, and diet breaks on a regular basis. You are avoiding any detrimental negative consequences from dieting down, at least beyond normal adaptations.

Some people also call them cheat days, high days, carb-up days, etc.

Long-term refeeding is when you have gone beyond the point of standard dieting down adaptations. You need to replenish or reset an above-normal deficit period. This is going to be an instance where you’ve been dieting down for an extended period of time with few to no maintenance days. This is going to be especially increased if dieting and training habits include more aggressive protocols like PSMF, VLCD, or advanced metabolic training. When this has taken place, short-term breaks will do little to help reset or create a place of optimal metabolic homeostasis.
From:
http://www.leighpeele.com/starvation-mode

Edited for link.

Thanks! I don't know that a full on break would benefit me because I never went super low and there are days where I'm at maintenance or even over (beer, wine and bbqs lol). My deficit has always been TDEE -20% so I'm probably not a great candidate but I'd like to experiment with maintenance for a week or 2 anyways. Might as well be over a period where I"m more than likely going to eat more anyways.

JesterMFP

While I was actively losing (for 11 months last year), I took two planned diet breaks, eating at maintenance for 2 weeks each. I never really plateaued so it wasn't so much for the physiological benefits (although I like to think that it helped to give my body a bit of a break). It was more for psychological reasons, and I think it did help there. Each time I actually lost a bit of weight, so I guess I didn't actually hit my true maintenance level. And, while I quickly got used to the higher calories, I didn't find it too challenging to reduce again. In fact, I felt kind of re-energised and focused on losing again.

I actually planned to take another break over Christmas and New Year, but in the end I'd already hit my goal so was at maintenance anyway.

I don't think it can do any harm whatsoever, unless you grossly miscalculate your maintenance level. If anything, it's good practise for actual maintenance which is a whole other challenge.

fitOsaurus_Rex_we_changed

OP...i am totally one of those "its not a diet it's a lifestyle people" but i have tried what you are thinking about and definitely recommend it. When i dont log and just eat what i want i maintain my weight. i personally lose around 10lbs, get tired of tracking and eating clean constantly and take a break for a few weeks. this causes my weight loss to be slow but it also causes the weight loss to stick! in less than a year i've lost 22lbs and counting and have not had any issues with gaining any of it back. i have taken time to lose weight and let my body settle into the weight loss so that i can see what i truly look like that that weight and reevaluate my goal weight/body. this also allows me to learn to love my body through my transformation. going into maintenance for a few weeks makes me feel even better about getting to my goal because i know once i get to it i'll be able to maintain that weight. feel free to add me of PM me if you have any questions or want to chat about it!