Should You Diet Continuosuly Or Have Diet Breaks?

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can Insulin help you build muscle?

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use Read more…

  • How to prevent injury

    You’ve probably heard that training too much can get you injured. You’ve probably also heard that training too little makes you weaker and more likely to get injured. This is the injury paradox. Training can Read more…

  • Casein protein before bed

    My parents used to tell me to drink a lot of milk. I never understood why, til I found out that milk was made up of two types of protein, casein and whey (okay, that Read more…

ebtofficial diet exercise ebt

Two groups of obese men either followed a 33% energy deficit diet (67% of maintenance energy) continuously for 16 weeks, or took a two-week diet break at maintenance intermittently after every two weeks of dieting (INT) for a total of 30 weeks. Despite the same energy deficit and the same total time spent in an energy deficit, a group taking two-week diet breaks after every two weeks of dieting lost ~50% more fat mass compared to a group dieting continuously for 16 weeks. However, due to the frequency of these breaks, the group performing diet breaks required 30 weeks to complete all 16 weeks of dieting. Additionally, resting energy expenditure dropped only half as much in the diet break group compared to the continuous diet group when adjusted for body composition.

This may be why the difference in groups favored the diet break group to a greater degree after a six-month follow-up, indicating diet breaks may help with the maintenance of weight loss after a diet concludes.

Diet breaks appear to reverse important physiological adaptations to an energy deficit, subsequently making the dieting period following a break more effective for fat loss. While doubling the time required to complete a diet (as was done in this study) is probably impractical, performing a diet break every 4-8 weeks versus every two weeks may be a useful strategy for physique competitors and weight class-restricted strength athletes to enhance fat loss and mitigate declines in resting energy expenditure

Article from MASS – Monthly Applications in Strength Sport. The best tool for any serious athlete or coach to stay updated on the latest fitness science and how to use it, in-depth.

As we are affiliates, EBT readers can get a free sample issue to discover how useful MASS is. A subscription comes with everything shown below and more!

Source:
Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. doi: 10.1038/ijo.2017.206.

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions