I’ve heard many times that fat loss is all about calories in and calories out. Though some foods are more nutritiously-dense and filling than others, in the end it doesn’t really matter what you eat –– as long as you’re in a caloric deficit, or consuming fewer calories than you burn, you will lose weight.
However, my weight had plateaued for countless weeks. I didn’t seem to be making any progress, even though I was consistently eating below the estimated calories I needed to maintain my current weight. On top of that, my energy levels felt low, and my performance in the gym was taking a hit. My mood, too, was much more volatile. I was frustrated and hangry. What was I doing wrong? Why wasn’t a combination of cardio, weight-training, and a caloric deficit bringing me closer to my goals? I tried to stay patient and “trust the process,” but I was at my wits’ end.
I took to the internet and found out about something called a diet break. It isn’t a chance to eat whatever you want, but a planned period of 1-2 weeks where you eat at maintenance or even a slight surplus. Diet breaks are said to help fat loss in 2 ways –– physiologically, they reverse some of the metabolic adaptations to a prolonged caloric deficit by replenishing your glycogen stores and stabilizing your hormones (i.e. increasing leptin, which signals you are full, and decreasing ghrelin, which stimulates appetite). Psychologically, they can act as a mental rest from dieting.
I’m currently one week in. My body seems to be responding pretty well. I feel I have more strength to push through my workouts, and there is definitely greater freedom in terms of what foods I can eat due to the extra calories that are now available. Next week, I’ll be updating on my experience.
