Diet Break What I Have Learned
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- čas přidán 11. 01. 2018
- www.nature.com/articles/ijo20...
Diet Break is a fat loss strategy which allows the dieter to raise calories, lower cardio and benefit from it. This must be done properly, as the calories for maintenance are used and that is not a static number. How to diet break is very dependent on the individual but I have included a few strategies. - Sport
I've said this before, but....hands down...best channel on youtube!
You are far too kind, thank you Lindsey!
Great info Paul! I’ve been enjoying reversing again, but I’m going to have to keep this in mind my next cut.
I have stucked 13.2% body fat almost for 1 month during 60 days keto, on 61th date I include carbs, stop keto, in 2 week I got down to 11.2%.
Great video mate, staight to the point. Always enjoy watching.
Wonderful information, as always!!!! Wish I would have found this 2 years ago!
Perfect timing! I kept pushing my training, tomorrow I have my last consecutive training day without a day rest in 18 days. Before I also had another week so I just had one day break 18 days ago. I didn't plan it but just got hooked as things go great. But I can definately feel how it is now time to give my body some recovery plus there is no better moment than the start of my period on monday lol 😂 I was worried to do a refeed during my training break week but now I feel really good about it given that it is best to take things easy during a refeed! Had no idea!
Just what I wanted to hear! Love this channel! I’ve learned so much from this channel that I feel confident in losing at least the 30 lbs I need to lean out with
Wow thanks 🙏
No clue how u don’t have more subscribers but keep up the good work here on ytube cause people will come .....I make no claims that i know what I’m doing but I took a 6 week diet break ate about maintenance no cardio lifted heavy felt great mentally recovered back to trying to lose some fat and it’s going very well
Thank you Joel, I am really happy with my current subscribers!
Greatly Appreciated My Brother, My Go To Source!
Such A Fantastic Video Paul...
THANKS ✌
Thank you!
Makes me excited to implement this next time I am in a cutting phase! Thanks Paul!
It should! Very useful.
Thank u. I will do it.
Coach, I’m so proud of you!
Well thanks!
I agree with this, I literally reduced my calories to 1,600 to lose weight and my body got used to it. I stopped doing that and moved it back up to 2,000 calories and reduced my work outs. Increasing my calories up actually helped me lose weight. I was worried that I would gained weight because of the calorie increase. I went back down to 1,600 calories and started to lose weight again. This definitely makes sense.
Did you gain back what you already lost ? Before raising calories back and how long did you stay at the diet breK
@@bossqueen100 not really, I actually got more leaner and more muscle. I was on that diet break for a couple of months. It was about 5-6 months.
How does someone figure out what their adapted maintenance calorie level would be in the middle of a fat loss phase?
Depends on your weight loss at that specified caloric intake.
If you are losing "X" amount of lbs at a certain calorie intake, you can average out how much weight you've lost (usually averaged over the course of 2-4 weeks due to normal daily fluctuations in fluid levels).
Then we take the mathematics of how much weight you lost and calculate how many calories that is, and divide by how ever many days it's took.
That will take your average caloric deficit each day, and (assuming you are counting your calories and macros properly) we would calculate your maintenance calories from the deficit/how much you were eating and recalculate your new estimated BMR.
Note, when you hit a plateau, most times you only need to drop by about 5-10g of carbs and 1 or 2g of fat to continue losing fat at the same rate as before. Our metabolism has thresholds, which doesn't make any sense at all...but that's how it works.
Tdee calculator
I have a couple clients starting a cut now who are willing to be a guinea pig for me with implementing more scheduled diet breaks in regular intervals rather than just waiting until things stall or get tough, really curious to see how it goes!
Currently in a diet break phase, it feels wierd to not push it but I know it’s gonna the best for getting lean in the long run👌
How long should my diet break be if I've been in a pretty big deficit for like 3 months now? I started my diet break 7 days ago at maintenance calories and Idk how long I should go to fix my metabolism - i stopped losing weight eating 1200-1300 cal a day that's why i decided i needed to rev my metabolism.
@@avajayne7250 2 weeks. 1 is not enough. 3 is still okay but not necessary. Go with 2 weeks.
Paul, i miss your videos. You give such amazing information. I got to remember this when i diet again. You're still awesome!😀💪👍
Thanks Maurice
very well said help a lots thanks man!
Glad to hear it!
Would you recommend doing a diet break for a whole month? Been cutting since July of 2018 and took a diet break in November. I want to eat at maintenance for a month and start cutting again in March. I went from 210-170.
I have been in a caloric deficit for 11 months with a reefed day every 10 days and lost 30 kgs. I will try this strategie for my end goal.Thanks!
How did it go in the end? Did you try this? I'm now in 11 months of fasting, and are in good shape, but trying to burn the last 2kg of stubborn fat. Thanks
How long is “a long time” for dieting?
I use diet breaks as a rebound for muscle growth. I don't reduce my training I even train hard to get some stimulus from the high amount of carbs I'm eating in this week. I only reduce my cardio...
Dear Paul, I am very grateful a friend told me about your channel full of great content. I have been dieting consistently for 10 months and have dropped 22 lbs. which has been slow fat loss but I am hopeful this tactic will be beneficial in keeping the fat off. Could one also use this principle while when going on a vacation then get back to calorie restriction to continue the diet phase? I appreciate your feedback. 💜🕉
Is their no problem to directly jumping to maintanence calories for the whole 1 week and then slightly surplus for nect 1 week and then again in calorie deficit ? Plz answer
After I’m done my diet break, how many calories do I intake? Like do I resume eating the amount of calories where I left off with my cut? Or do I restart my cut?
I've done helpful diet breaks and some that went bad lol
If your maintenance calories change due to fat loss, what's the best strategy in figuring out these new said maintenance calories? Just adding 500 calories per day?
This video topic is of great interest to me. I am a 36-year-old male, 6' 3" tall, and I currently weigh 340.6 pounds. I have been in a caloric deficit since March 25, 2019, and have lost 109.4 pounds so far. However, the last two consecutive weeks I have only lost .6 pounds per week. the previous three weeks saw a loss of 5.2 lbs, 4.8 lbs, and 5.6 lbs respectively. I have only cheated once in the last 238 days. I fear that I have been in a caloric deficit for too long and am now hurting my efforts. I use a calorie counting app and I walk a hiking trail through the woods 6 days per week (4.5 miles) (1hr 20mins) and 3 of the days I also do 10 sets of 10 push-ups throughout the hike. According to the calorie counting app, I'm burning over 1000 calories per hike and I'm eating 2200 calories per day. The average daily caloric deficit, according to the app, is just over 2000 calories. Should I experiment with a diet break? Have a cheat meal? Have a cheat day? a Cheat weekend? I'm lost. I started at 450 pounds and am determined to get healthy, but I don't want to shot myself in the foot. Any help would be very much appreciated.
Steve L Try not to lower calories that fast, that was one of my mistakes when starting out. If your stalling for over 3-4 weeks give the diet break a go it will definitely help
I have been on a plateau for quite a while now. I have been on a diet (jumping from coaches to coaches), and eating around 1200-1400 cal per day. I trained pretty intense (before quarantine). Still no fat loss. I want to try a diet break but I do not know to it, should I just eat whatever I want? I also want to start increasing my calories slowly, how should I do it? Should I still stick to a dietician? Hope somebody sees this :)
few years ago i use eat more food and leandown now i eat way less and i find im not losing much fat
1:28 - so this essentially means that using a TDEE calculator / formula to figure out your maintenance level is going to give you a BS calorie number to maintain? If I’ve been eating 800-1200 calories a day for weeks combined with intermittent fasting, exercising 4x a week and doing cardio and my calculator says I have to eat 2700 for this diet break as my maintenance calories I’m essentially gonna gain fat in a week ?
So do you only implement them when fat loss stalls? Or is it something you implement in a standard timeframe, 4 weeks in a fat loss phase followed by a 2 week dietbreak?
i plan one for middle of prep but also use them as needed.
Hey paul how is coaching working with your program are you going extremely low calorie with your clients and add a lot of cardio? If i say a lot i mean more than 30 minutes? If prepping for a mens physique show?
more than 30 minutes, certainly at times. Getting stage lean looks different for everyone and for some myself included I need cardio to get higher.
Thanks for your reaction paul!
So basically I should go get sushi and donuts... 😉😂
Well I guess....lol
That’s literally what my day consisted of 😭
I gave your video its 420th like
Smoke it up!
I wonder if I’ll get one of these 🤔
For sure!
I am reverse dieting , I think I can only get up to 2000 cals I am small and a girl, obviously I wish I could eat more but I don't want to gain weight and I don't like lifting super heavy. I was wondering if I did get up to 2000 hopefully , I will start maintaining , would having 1 day a week where I let loose and eat 2300-2500 and for the rest of the days eat at maintence.. is that going to make me gain?
yes you could do that, even if you balance by having a few days lower prior or post the high day.
Paul Revelia thanks but maybe this is a dumb question , what if you didn't eat less the days before just maintence and had a free day over 500 cals , would you probably gain a pound in 7 weeks going over 500 per week
@@emma_xx_xx5908I know this is two years old but yes, If you were not in a deficit the previous weeks you would gain some weight from eating an extra 500 cal every week.
I went on a 2 week diet break. Quarinte fucked me up.... Ima bitch that needs to get back on. After this last piece of pan dulcet 😅
Won’t you gain weight tho?
Of course. But the overall objective of reverse dieting is to raise your metabolism so when you go back on a cut/diet, your body will be more effective in burning calories and losing fat since metabolic rate has been raised.
Water weight buddy