Here’s an analogy!
Imagine if being in labor was one long contraction until you gave birth?
The average time in labor can be different for each woman.
Anywhere from a few hours up to a couple of days!
That’s a long time to have one continuous contraction!
I’ve never had kids but I did witness the pain my sister was in when she had my niece.
Thankfully, in real life, contractions come and go. The pain starts, reaches a peak and then subsides until the next one.
It’s still hard but having those breaks in between makes it much more bearable.
I apply a similar principle when guiding my clients through fat loss phases.
If you’ve got a lot of weight to lose, it can mean being in a calorie deficit for a year or longer.
Even the thought of that is not very motivating.
That’s why, for clients with substantial weight loss goals, we break the process into manageable chunks.
Continuous Energy Restriction vs Breaks
The reason most women keep falling off the wagon and can’t stick to their diet is that they chose the continuous contraction approach.
They want to shed weight rapidly by drastically reducing calories but it’s an unsustainable strategy.
It’s not a case of if but when you cave in because you will with that approach.
Why taking a break from your diet may improve fat loss
We’ve been made to feel guilty and that it’s wrong to increase our calories when going through a dieting phase.
Most people will feel fearful that it will undo all the work they’ve put in.
What if strategic breaks didn’t erase progress but instead accelerated it?
And it means that you could lose weight faster so you can get on with the rest of your life.
I know this might sound counterproductive but hear me out.
I actively encourage my clients to take planned breaks from their diets.
Most people use and understand the term “cheat days”.
I dislike the term “cheat” because it implies that it’s wrong and irresponsible.
I prefer the term refeed or diet break.
Also, this isn’t an uncontrolled binge, it’s something that we would still have control over and plan.
What are Refeeds/Diet Breaks?
Refeeds involve temporarily increasing calorie intake (usually by consuming more carbohydrates) for a day or two.
This can be perfect to schedule in if you have a weekend away or a social event.
It allows you to still enjoy that event without undoing your progress so you can get straight back to it.
Diet breaks involve taking a planned break from being in a calorie deficit.
This can last up to a week or two when there’s an increase in calories to maintenance or slightly above.
Diet breaks can be great to schedule in when you’ve got a holiday planned or at Christmas for example.
I generally recommend a complete diet break for clients who have been in a calorie deficit for 12-16 weeks.
What is the purpose of refeed and diet breaks?
The main purpose of refeeds and diet breaks is to give mental and emotional respite from being on a “diet”.
Also, prolonged periods of calorie restriction can impact hormones, in particular leptin.
Leptin levels tend to decrease during calorie restriction, signalling to the body that energy availability is low.
Decreased leptin levels are interpreted by the body as a signal of energy deficit, which can lead to metabolic adaptations aimed at conserving energy.
These adaptations may include decreased metabolic rate and increased hunger, both of which can hinder further fat loss.
By temporarily increasing calorie intake, this signals to the body that energy availability is sufficient, which may help prevent or minimise these adaptations.
Note: if you struggle with hunger, it can often be a sign that you’re not eating enough protein.
Have a look at my blog on Why we need protein and how it can help you lose weight.
Risks and benefits
Without strategic refeeds, individuals often face:
- Depletion from excessively low calorie intake
- Emotional exhaustion, fatigue, and loss of motivation
- Vulnerability to binge eating episodes, leading to feelings of defeat and abandonment of goals.
However, when strategic refeeds are incorporated, you gain:
- Control over your food – you have a planned break
- Increased metabolic activity, supporting continuous fat burning
- Reduced likelihood of binge eating episodes
- Improved regulation of hunger cues
- Increased motivation from boosting food intake/feel good hormones
How to keep going when it’s hard to lose weight
Splitting up fat loss into phases is one of the smartest things we can do.
If you’re someone who has struggled with yoyo dieting, allowing for structured breaks can achieve a more balanced and sustainable approach.
You’ll find that you can have better adherence, less cravings and hunger and lasting success.
It’s important to work with a qualified expert when taking diet breaks.
Otherwise, this could lead to setbacks in your progress or even counterproductive outcomes such as weight regain.
I specialise in something called nutrition periodisation and is something I incorporate into my 1-2-1 coaching package.
Interested in finding out more?
Check out my Revive coaching programme.
