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Diet breaks.

I don't like to use the word diet, because, as research shows, diets fail! But the term "diet break" describes taking time away from a calorie-restrictive diet, before returning to the period of weight loss. These are beneficial for a number of reasons! Firstly, this will help to manage the hormones ghrelin (which makes you feel hungry) and leptin (which makes you feel full) - which are directly affected by periods of weight loss. Extended periods of caloric restriction also "lead your body to believe" that food is less readily available, and so, your body will "slow down" (via your metabolism), and start functioning on fewer calories - to ensure it can function at its best with what's available. Diet breaks mitigate these physiological effects of weight loss, and are coupled with a host of psychological benefits too! If sustainable weight loss is what you're seeking, then giving yourself a period of time away from having to say "no" can help to reset the typewriter, ready to continue on again with a fresh start! So here's how to execute one:

  • Choose a period of time up to 2 weeks to "take a break" - with 2 weeks being the top end. A long weekend may be just what you need.

  • Aim to consume a "maintenance" amount, meaning enough to maintain your weight. If you're not tracking, eat until you are satisfied, but without eating more than you feel you need (very subjective, I know).

  • Keep your meals regular and continue training as you otherwise would. This may be the perfect opportunity to increase your carbs (if you prefer a high carb diet) which will facilitate your current and future training.

Do you want to take me on as a coach?

I spent over two eyars writing the most comprehensive guide to intermittent fasting, and you'll find it on your local Amazon!


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