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Are Diet Breaks Necessary
geminigemz90
Posts: 305 Member
Is having a break from diet cycling good or bad.
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Replies
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geminigemz90 wrote: »Is having a break from diet cycling good or bad.
Think of it as taking 1 step backward so that you can take 2 step forwards later. I regret not taking a diet break last time I was on a cut. I had lost 20 lbs with ease, but the remaining 5 lbs we're extremely tough to lose. It took me a month (or a little more) to lose it, had I done the diet break, I would've saved 2-3 weeks. How do I know that? Because when I did lose those 5 hard pounds, I did a reverse diet (Gradually increasing my calories towards maintenance) and lo and behold, my weight started to go down faster than when I was at a low calorie number. I was probably retaining a lot of water. Although reverse dieting and diet breaks are two different things, I still firmly believe the diet break would've helped me big time at that period. Next time I do a cut, I'll probably incorporate it after 3 months of dieting, that's when the fat loss process gets tough, it is not needed in the beginning.11 -
for me, absolutely, for my sanity1
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The need changes based on fat reserves and results.
If I were obese and was losing acceptably and predictably based on my deficits i would be tempted to concentrate on keeping an even keel and figuring out what I should eat at my future maintenance level.
Once weight loss becomes less linear and predictable, there are less fat reserves available to lose, you have to eat below your eventual maintenance level to lose, then refeeds and breaks and brining up hormones become more desirable and even critical to meeting your goals.6 -
I think a break every now and then is good for the soul.
I have stuck to plan religiously but went away over Easter and ate out a few times off plan and gained 1.5 lb.
started again last monday and managed to drop the weight I gained plus another 3lb.
I think so long as you are in the mindset to get straight back to it you will be fine.0 -
I find diet breaks are naturally enforced every few months when I go on vacation ... I dont beleive they are necessary for weightloss, but its good to just chill for a week or two and eat a bit more, let the body recover, refill the muscles, appease the family and enjoy a few treats before carrying on the work1
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In my weight loss journey I found that staying on plan was important until I had gotten used to eating less. When I hit a plateau (6 weeks or more of no loss) I found I had to take a short break at maintenance calories to get things going again. I never was one for cheat days but occasionally (once every three weeks or so) I would have a meal out which brought me to maintenance calories level. I have lost 89 pounds on MFP and lost about 17 prior to joining. I have been maintaining for about 6 months with no trouble. My eating habits have changed for good so I am confident that I can stay where I am now. Hope that helps.3
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They're a good tool or strategy in certain circumstances, as discussed in the thread linked above.
Does everyone need them? Possibly not. My weight loss, at a steady but mostly healthy rate for around a year, never slowed, plateaued, or stalled, and there weren't relevant subjective problems.
I intentionally slowed weight loss by increasing calories as I got closer to maintenance weight, but never took an actual diet break. I didn't think I needed one.
I've suggested to some people that they read the thread linked above and think about whether a break might help them, though.1 -
It is a mental tool that helps many, but is not magic physiologically.0
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necessary no. nice yes. but i aim for maintenance during that time so i don't undo all the good i just did. if i don't break, my self discipline breaks down and i revolt with bad food decisions and living a sloth life.1
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I'm going to suggest that if you need a break from the diet plan you are on...then you are on the wrong plan.
Why implement a change if this is only temporary?8 -
I'm going to suggest that if you need a break from the diet plan you are on...then you are on the wrong plan.
Why implement a change if this is only temporary?
I respectfully disagree. There are hormonal benefits to a periodic break. As I said in the post above, it is all in the link posted earlier.8 -
I'm going to suggest that if you need a break from the diet plan you are on...then you are on the wrong plan.
Why implement a change if this is only temporary?
This isn't always the case. Sometimes people need a break from being in a deficit, especially those that have been at it for a long time, those that are fairly lean can definitely benefit from a diet break. I didn't take any diet breaks during my 3-4 month deficit and it affected me at the end. Next time I am going to implement them every 8 weeks. I don't know enough about OPs situation to know if it will help them but that thread above can help them decide.4 -
I'm going to suggest that if you need a break from the diet plan you are on...then you are on the wrong plan.
Why implement a change if this is only temporary?
Diet breaks are recommended for anyone who has been eating at a calorie deficit for a while. Restricting calories can mess with hormone levels and diet breaks can reset those hormones and provide a nice mental break to boot.7 -
I'm going to suggest that if you need a break from the diet plan you are on...then you are on the wrong plan.
Why implement a change if this is only temporary?
Diet breaks are recommended for anyone who has been eating at a calorie deficit for a while. Restricting calories can mess with hormone levels and diet breaks can reset those hormones and provide a nice mental break to boot.
Agreed. And, to be clear, a "diet break" is not "license to binge" but means "eating at current maintenance" in today's parlance.6 -
To clarify - I am in compete agreement with Lyle McDonald and his interpretation of this. When I hear diet plan/cycling I think of overly restrictive elimination programs. Context is key.
I also don't consider a planned break as a deviation from the plan. No one is going to be in a deficit/surplus or cutting/bulking phase for eternity.0
This discussion has been closed.
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