Diet breaks/ Diet Refeeds/ Intermittent Dieting
LMayer97
Posts: 1 Member
Hi everyone,
I have read about all positive aspects of intermittent dieting (Diet breaks or Diet Refeeds) for fat loss. However, in the scientific literature, I couldn't find how long a diet break should be, to be the most efficient. Most studies suggest a 2 weeks periods. How long do you guys recommend me to do for a diet break and why? I would be grateful if you can share some scientific studies, please.
Thank you
I have read about all positive aspects of intermittent dieting (Diet breaks or Diet Refeeds) for fat loss. However, in the scientific literature, I couldn't find how long a diet break should be, to be the most efficient. Most studies suggest a 2 weeks periods. How long do you guys recommend me to do for a diet break and why? I would be grateful if you can share some scientific studies, please.
Thank you
0
Replies
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Don't overthink this. I'm not going to give you anymore scientific studies. Those who research the most retain the most so you can do your own research.
There's so little time and so much dieting dogma and dieting mind warp out there. You can have all of the answers and still not be able to do anything. Dieting breaks and dieting refeeds.
Are you at your dream weight?
You are what you repeat. It's consistency, consistency, consistency for the WIN. It's the hitting the pause button mentality that messes with your overall health and fitness.
Starting fresh after losing our way or choosing to stop only builds the skill of pausing. Dieting breaks and dieting refeeds. Dieting breaks and dieting refeeds. This may work for professional athletes but for the rest of us it turns into a total cluster of rebound weight gain with friends.
3 -
Here's the best thing I've read on refeeds. The best info is in the first couple pages - it's been updated regularly:
https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p15 -
Personally i would grab a copy of these
Pretty much covers all bases
6 -
Diatonic12 wrote: »
Which particular page or statement do you disagree with? I’m assuming it’s with lyles book and not the RP0 -
I agree with @psuLemon. The end.0
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Diatonic12 wrote: »I agree with @psuLemon. The end.
I totally agree with you that @psuLemon
Advocates lyles upcoming book
This is the end, beautiful friend, this is the end, my only friend, the end0 -
Diatonic12 wrote: »Starting fresh after losing our way or choosing to stop only builds the skill of pausing. Dieting breaks and dieting refeeds. Dieting breaks and dieting refeeds. This may work for professional athletes but for the rest of us it turns into a total cluster of rebound weight gain with friends.
Personal experience - I found a diet break to be useful and a welcome respite. What works for one person may not work for another. Each of us has to find what works best for us.2 -
That link above is great as well as the books.
You could do one week but two is better.
I believe it takes at least two weeks to get the full effect of hormone regulation.
I took a diet break every 8-12 weeks when leaning out (more often the leaner I got), for about 10-14 days each.3 -
That link above is great as well as the books.
You could do one week but two is better.
I believe it takes at least two weeks to get the full effect of hormone regulation.
I took a diet break every 8-12 weeks when leaning out (more often the leaner I got), for about 10-14 days each.
Some of the studies refrerenced in the RP diet book advocate a maintenance of at least as long as the diet phase, it’s all contexted from starting point to end goal and covers most individuals circumstances1 -
That link above is great as well as the books.
You could do one week but two is better.
I believe it takes at least two weeks to get the full effect of hormone regulation.
I took a diet break every 8-12 weeks when leaning out (more often the leaner I got), for about 10-14 days each.
Some of the studies refrerenced in the RP diet book advocate a maintenance of at least as long as the diet phase, it’s all contexted from starting point to end goal and covers most individuals circumstances
I usually just go into a surplus after my cuts so hopefully that counts
0 -
That link above is great as well as the books.
You could do one week but two is better.
I believe it takes at least two weeks to get the full effect of hormone regulation.
I took a diet break every 8-12 weeks when leaning out (more often the leaner I got), for about 10-14 days each.
Some of the studies refrerenced in the RP diet book advocate a maintenance of at least as long as the diet phase, it’s all contexted from starting point to end goal and covers most individuals circumstances
I usually just go into a surplus after my cuts so hopefully that counts
I’m totally with you on that 😂🥩0 -
@watts6151 I'm just not into the Shock and Awe Approach to food. Diet breaks and diet refeeds probably means you're serious about your performance or have a serious competition coming up. Me? Not so much. I know about leptin, metabolic adaptation and I sure know about Ghrelin Blowback.
I'm in it for the long haul. For me, there is no such thing as the Finish Line.
Not with dieting but with maintaining long term weight stability. Permanent weight stability.
You're asking yourself, so why did she bother to answer this question. Down the way, I have some neighbors that are so serious about lifting, competing and winning. They fly out to California on a regular basis and they do win. They don't do any of these things and they do share their extra special secrets with me. 0 -
Diatonic12 wrote: »I agree with @psuLemon. The end.
@watts6151 suggest some good books. I would also add Dr. Layne Norton's fat loss forever as he has been one of the people who have popularized refeeds and is super knowledge. Honestly, you can't go wrong with any of them.
There are still a lot of unknowns when it comes to diet refeeds and breaks. The evidence is largely around lean people (think bodybuilders). Often the application to the general populous is probably a bit more related to the psychological aspects over the true physiological ones. Diet breaks, in my experience, tend to be helpful with the mental battles for those who are not super lean. In some ways it gives you a bit more opportunity to eat more food, maybe a little more alcohol and relax. This in turn will often give you more energy to get back into a deficit again and keep going. I tend to do this around a vacation and xmas. In general, 2 weeks is probably sufficient but maybe longer if you are really struggling.
Refeeds are a bit different. You tend to go very low fat, ultra high carbs and eat around or over maintenance for 40-48hrs. Again, this is more for super lean dieters but not necessarily bad if someone wants to have a little extra calories for the weekend. Again, that could be more psychological. For me, as i run CKD, i tend to refeed based on how i feel. If i start with to get drained and my performance goes in the crapper, then i do a 2 day controlled refeed. I am to get 900g of carbs in 2 days and only about 80g or less total fat.
Ironically, a person like Watts is probably the one who would largely benefit from these things as he is pretty lean. I think i moderately benefit but as you become more obese, its a bit more unnecessary.4 -
There you go. My time here is served. Much thanks to @psuLemon.1
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Diatonic12 wrote: »I agree with @psuLemon. The end.
@watts6151 suggest some good books. I would also add Dr. Layne Norton's fat loss forever as he has been one of the people who have popularized refeeds and is super knowledge. Honestly, you can't go wrong with any of them.
There are still a lot of unknowns when it comes to diet refeeds and breaks. The evidence is largely around lean people (think bodybuilders). Often the application to the general populous is probably a bit more related to the psychological aspects over the true physiological ones. Diet breaks, in my experience, tend to be helpful with the mental battles for those who are not super lean. In some ways it gives you a bit more opportunity to eat more food, maybe a little more alcohol and relax. This in turn will often give you more energy to get back into a deficit again and keep going. I tend to do this around a vacation and xmas. In general, 2 weeks is probably sufficient but maybe longer if you are really struggling.
Refeeds are a bit different. You tend to go very low fat, ultra high carbs and eat around or over maintenance for 40-48hrs. Again, this is more for super lean dieters but not necessarily bad if someone wants to have a little extra calories for the weekend. Again, that could be more psychological. For me, as i run CKD, i tend to refeed based on how i feel. If i start with to get drained and my performance goes in the crapper, then i do a 2 day controlled refeed. I am to get 900g of carbs in 2 days and only about 80g or less total fat.
Ironically, a person like Watts is probably the one who would largely benefit from these things as he is pretty lean. I think i moderately benefit but as you become more obese, its a bit more unnecessary.
Not got Layne’s fat loss forever, I have some of his other e books but just prefer a physical copy, maybe have to purchase and print it out .
The RP book is more aimed at a your more ‘causal’ dieter who has a substantial amount of weight to lose, this should not usually exceed 10% body weight decrease
Their general diet break advice is between two thirds and one times the length of the diet, before starting the next diet phase2 -
Diatonic12 wrote: »@watts6151 I'm just not into the Shock and Awe Approach to food. Diet breaks and diet refeeds probably means you're serious about your performance or have a serious competition coming up. Me? Not so much. I know about leptin, metabolic adaptation and I sure know about Ghrelin Blowback.
I'm in it for the long haul. For me, there is no such thing as the Finish Line. Not with dieting but with maintaining long term weight stability. Permanent weight stability.
You're asking yourself, so why did she bother to answer this question. Down the way, I have some neighbors that are so serious about lifting, competing and winning. They fly out to California on a regular basis and they do win. They don't do any of these things and they do share their extra special secrets with me.
I’ll be honest most off your comments have gone straight over my head, in fact I’m Completely lost with some posts
I haven’t conversed with you before so I’m unsure if it’s your usual style or some cryptic nonsense
6 -
Diatonic12 wrote: »I agree with @psuLemon. The end.
@watts6151 suggest some good books. I would also add Dr. Layne Norton's fat loss forever as he has been one of the people who have popularized refeeds and is super knowledge. Honestly, you can't go wrong with any of them.
There are still a lot of unknowns when it comes to diet refeeds and breaks. The evidence is largely around lean people (think bodybuilders). Often the application to the general populous is probably a bit more related to the psychological aspects over the true physiological ones. Diet breaks, in my experience, tend to be helpful with the mental battles for those who are not super lean. In some ways it gives you a bit more opportunity to eat more food, maybe a little more alcohol and relax. This in turn will often give you more energy to get back into a deficit again and keep going. I tend to do this around a vacation and xmas. In general, 2 weeks is probably sufficient but maybe longer if you are really struggling.
Refeeds are a bit different. You tend to go very low fat, ultra high carbs and eat around or over maintenance for 40-48hrs. Again, this is more for super lean dieters but not necessarily bad if someone wants to have a little extra calories for the weekend. Again, that could be more psychological. For me, as i run CKD, i tend to refeed based on how i feel. If i start with to get drained and my performance goes in the crapper, then i do a 2 day controlled refeed. I am to get 900g of carbs in 2 days and only about 80g or less total fat.
Ironically, a person like Watts is probably the one who would largely benefit from these things as he is pretty lean. I think i moderately benefit but as you become more obese, its a bit more unnecessary.
Not got Layne’s fat loss forever, I have some of his other e books but just prefer a physical copy, maybe have to purchase and print it out .
The RP book is more aimed at a your more ‘causal’ dieter who has a substantial amount of weight to lose, this should not usually exceed 10% body weight decrease
Their general diet break advice is between two thirds and one times the length of the diet, before starting the next diet phase
Sounds like a reasonable approach.1 -
Diatonic12 wrote: »I agree with @psuLemon. The end.
@watts6151 suggest some good books. I would also add Dr. Layne Norton's fat loss forever as he has been one of the people who have popularized refeeds and is super knowledge. Honestly, you can't go wrong with any of them.
There are still a lot of unknowns when it comes to diet refeeds and breaks. The evidence is largely around lean people (think bodybuilders). Often the application to the general populous is probably a bit more related to the psychological aspects over the true physiological ones. Diet breaks, in my experience, tend to be helpful with the mental battles for those who are not super lean. In some ways it gives you a bit more opportunity to eat more food, maybe a little more alcohol and relax. This in turn will often give you more energy to get back into a deficit again and keep going. I tend to do this around a vacation and xmas. In general, 2 weeks is probably sufficient but maybe longer if you are really struggling.
Refeeds are a bit different. You tend to go very low fat, ultra high carbs and eat around or over maintenance for 40-48hrs. Again, this is more for super lean dieters but not necessarily bad if someone wants to have a little extra calories for the weekend. Again, that could be more psychological. For me, as i run CKD, i tend to refeed based on how i feel. If i start with to get drained and my performance goes in the crapper, then i do a 2 day controlled refeed. I am to get 900g of carbs in 2 days and only about 80g or less total fat.
Ironically, a person like Watts is probably the one who would largely benefit from these things as he is pretty lean. I think i moderately benefit but as you become more obese, its a bit more unnecessary.
Not got Layne’s fat loss forever, I have some of his other e books but just prefer a physical copy, maybe have to purchase and print it out .
The RP book is more aimed at a your more ‘causal’ dieter who has a substantial amount of weight to lose, this should not usually exceed 10% body weight decrease
Their general diet break advice is between two thirds and one times the length of the diet, before starting the next diet phase
Sounds like a reasonable approach.
How do you rate laynes fat loss forever?
Is it worth purchasing?
I really rate Dr Jen close and DR Melissa Davis, both PhD in their respective fields of nutrition, neurobiology and behaviour.
Along with israetel and Hoffman it’s a very well balanced book/guide0 -
Diatonic12 wrote: »I agree with @psuLemon. The end.
@watts6151 suggest some good books. I would also add Dr. Layne Norton's fat loss forever as he has been one of the people who have popularized refeeds and is super knowledge. Honestly, you can't go wrong with any of them.
There are still a lot of unknowns when it comes to diet refeeds and breaks. The evidence is largely around lean people (think bodybuilders). Often the application to the general populous is probably a bit more related to the psychological aspects over the true physiological ones. Diet breaks, in my experience, tend to be helpful with the mental battles for those who are not super lean. In some ways it gives you a bit more opportunity to eat more food, maybe a little more alcohol and relax. This in turn will often give you more energy to get back into a deficit again and keep going. I tend to do this around a vacation and xmas. In general, 2 weeks is probably sufficient but maybe longer if you are really struggling.
Refeeds are a bit different. You tend to go very low fat, ultra high carbs and eat around or over maintenance for 40-48hrs. Again, this is more for super lean dieters but not necessarily bad if someone wants to have a little extra calories for the weekend. Again, that could be more psychological. For me, as i run CKD, i tend to refeed based on how i feel. If i start with to get drained and my performance goes in the crapper, then i do a 2 day controlled refeed. I am to get 900g of carbs in 2 days and only about 80g or less total fat.
Ironically, a person like Watts is probably the one who would largely benefit from these things as he is pretty lean. I think i moderately benefit but as you become more obese, its a bit more unnecessary.
Not got Layne’s fat loss forever, I have some of his other e books but just prefer a physical copy, maybe have to purchase and print it out .
The RP book is more aimed at a your more ‘causal’ dieter who has a substantial amount of weight to lose, this should not usually exceed 10% body weight decrease
Their general diet break advice is between two thirds and one times the length of the diet, before starting the next diet phase
Sounds like a reasonable approach.
How do you rate laynes fat loss forever?
Is it worth purchasing?
I really rate Dr Jen close and DR Melissa Davis, both PhD in their respective fields of nutrition, neurobiology and behaviour.
Along with israetel and Hoffman it’s a very well balanced book/guide
To be honest, i haven't purchased it yet. It has really good reviews. I have followed him for some years and read a lot of his articles, so i have always been impressed. Once i get done remodeling a master bath and get some time to read, its my next book to purchase.0
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