A Look At Diet Breaks

#DietBreaks #Nutrition #Biolayne
MATADOR Study: [pubmed.ncbi.nl...](pubmed.ncbi.nl...)
Diet breaks are a relatively new tool in the toolbox of many coaches and dieters. They involve periods of eating at maintenance in order to improve weight loss efficiency, lean body mass retention, fat loss, and retention of basal metabolic rate during dieting.
Many people are confused about how diet breaks work and how to implement them. In this video I break down practical recommendations for diet breaks.
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[@fopeezy3097]

I had never even heard of diet breaks before this. But apparently, I've been doing them for years w/o knowing.

[@pa8643]

I’ve been using this method my self and with a few clients recently, seems to be working really well, we’ve also noticed a larger drop in body fat when returning back to a deficit after the diet break week ... thanks for all your great content !

[@Millennial_Gardener]

Wow that’s cool!!

[@jenerics]

Hi when do you compute for your new cutting and maintenance calories? Every 2 weeks or every month? Im planning to do 2 weeks cut weeks maint for 6 months. Thanks!

[@XTheSpartanX7]

@@jenerics I always multiply my bodyweight in that moment by 15 to give me a theoretical maintenance calorie amount. I cut pretty aggressively when I go back to my cutting phase.

[@jenerics]

@@XTheSpartanX7 when you go back to cutting, how much do you multiply your current weight?

[@TheSyedraiyan]

@@jenerics don't cut calories unless ur weight stops reducing.

[@XTheSpartanX7]

That 2:1 ratio of cut to diet break is awesome. I've done this during the holidays, sometimes it turned into a 2:2 of cut to diet break, however, it didn't derail my progress. Once I am at my desired bodyfat I will reverse diet out of it. Thanks Dr. Layne.

[@cencil6497]

I've found having a high calorie cheat night once a week is enough to keep my metabolism cranked to reach new record weigh ins every week, even when approaching the end of my cutting phase. I've tried the whole diet break at maintenance for 1-2 weeks approach and it just slows down the cut significantly in comparison to one *evening* (not an entire cheat day) a week that's much higher calories than maintenance, with the other 6 days being in a good deficit.

[@JohnSmith0909]

Yes. For me it’s more for the psychological reasons. Diet fatigue

[@sn281076]

That video gave me the most clarity around this topic ever. Just makes me feel less anxious about if & when "I'm doing it right." Keep the videos coming

[@jeffreycastillo170]

I wanted to share something from my experience. I dieted a few years ago, and at the time i followed my calories and macros to a T. I did moderately low carb, and low calorie. I am experienced in the gym and went 5 times a week and did more low rest workouts, as a type of cardio. I went from 210 to 200lbs, with a very noticeable increase in muscle, over the course of about 3 months. Towards the end of it i hit a plateau and couldnt lose weight, and i even tried a few extended fasts. Then i went on vacation and even though i tried to stay on track, i couldnt. After that 10 day vacation, i came back and weighed at 195lbs. Was that because of a "diet break"? I absolutely believe so. It made no sense whatsover at the beginning and it could have been an error in my weight tracking, but i still believe it was due to NO diet break, and low calorie over a period, followed by a diet break.

[@gerainthorton8980]

About 10-15 years ago I'd work on 12 weeks cycles. After the first 6 weeks I'd take a weekend off, after the second 12 weeks I'd have a week where I'd ease up on my diet. I'd probably go more overboard on the weekend off. The week off might of been a few take out meals. To me it helped mentally as I had some time off prepping meals etc.

[@YamatoForever]

Thing that people who have been dieting for awhile need to understand...your maintenance is probably what your at now. I lost 30 pounds in 6 month and haven't lost any weight in 6 months on the same calories. I've taken some 3 day cheat periods but I've been at about a 500 calorie deficit (per online calculators) for 90%+ of my days on the diet. My metabolism has adapted to my caloric intake. If I go back to my maintenance calories I'll gain a good bit of weight. I just started doing a reverse diet (which Layne has many videos for) and it's going to take about 6 months to a year to work up to where I can eat my maintenance calories and not gain. Then I can start dieting again. Best advice is take diet breaks from the start. The longer your metabolism can stay as is the more weight you'll lose.

[@kigolnijhov100]

Off-topic. Sir Layne, your hair looks really cool 😍

[@SnowFoxParty]

He is just a super attractive man overall and he is a dad...ooof 😍😍😍

[@jd892]

I think the word like refeed day or diet break have such a misconception about them. Why not just call it a maintenance day or maintenance phase. Or a recovery day or recovery phase. I find the more time you spend practicing to track calories the better. Like even after your reverse diet most people should track there calories for at least 3 months to build a lifestyle around their new maintenance calories or just go into a slow lean bulk phase of a 5% surplus to motivate you to track your calories.

[@adolfosilva3883]

I'm currently trying to lose weight (36 kgs / ~80 lbs) and this last week I had my first diet break. I'm not totally sure it can be called a diet break since I only increased my caloric intake by 200 calories. The first few days, I had to force myself to eat a bit since I was already full, then I got some ice cream and used it to get to the surplus calories. I lost around 1.3 kg, and it was the second highest loss week I've had until now (5 weeks total). Right now, I'm on my 6th week, a non-maintenance week, and my weight loss seems to be stalling (probably because of poor sleep) and even went a bit high today, in any way, I'm going to keep going and stick with my plan. In the future, I think I will increase my calories on a maintenance week, since I probably didn't reach maintenance calories at all. P.S.: Thanks for your videos Layle. You're doing an incredible valuable service to the world.

[@Adrien_broner]

His name is Layne not Lyle lol

[@vicvin64]

@@Adrien_broner ironically Lyle talks about this whoosh effect as cortisol from dieting helps to replace fat with water in the adipose cell so while fat loss happens we wouldn't know it by the scale. Eventually the water drops either from a diet break or staying consistent with the diet. Energy balance is cool 😎

[@Adrien_broner]

@@vicvin64 That really is amazing.

[@theironforce3000]

Wonderful breakdown, even for those not using the app . A Simplistic overview without any technical science wankery. Many of my clients would appreciate this. Thanks Layne ✊

[@noloveforthehaters]

Get in and out of a dieting phase, don't spin your wheels taking diet breaks. Any muscle lost will be _very_ quickly regained when you're back at maintenance or in a small surplus, and you'll be looking primed while people messing around with 1:1 breaks will still be stuck in their dieting phase.

[@golf_dad]

Thanks, Layne! Do you have a good calculator to figure out how large of a current deficit you're in (i.e. Based on your current weight loss average over the week and the total calories for that week)? Is this even possible or are there too many factors at play?

[@outsiderdf]

A maintenance phase is usually good after a fat loss phase, before continuing another another fat loss phase. 30 weeks of calorie restriction can burn you out.

[@GAMMMMMMMES]

What if I’m in a deficit but I forgot my maintenance calories what should I do? How many calories should I add?

[@jonlewis1578]

If the idea of diet breaks proves metabolism is sticky and requires some time to drop or increase, wouldn't the best way to diet be fasting with 0 calories one day a week and eating at maintenence for the other 6 days?

[@biolayne1]

Why the hell would that be better? That makes no logical sense

[@jonlewis1578]

@@biolayne1 my theory would just be that you can recover from that rapid, short term calorie drop with the other 6 days a week refeed. Obviously it's not been investigated, but it's entirely possible. Don't people usually have the best fat loss when starting their diet? I think it might at least preserve metabolism better than using short diet breaks. Since we know metabolism takes about a week to reefeed, I guess the main question is does reducing the number of consecutive days in deficit matter (assuming deficit amount being constant)? Just a thought I had about maintaining good metabolism, not claiming it to be true. I'd love to hear more of your thoughts on this I'm not one of those fasting zealots 😂

[@kamo7293]

It makes sense only when someone tells you about it. its like training, ramp up your training, scale it back down, rinse and repeat until you hit that peak at a meet/setting new prs. why wouldnt the same hold true for nutrition? currently ive just started taking my nutrition into my own hands, by tracking what i eat in a week to see how many calories i do eat on average (and i know that i eat just above maintenance since i didnt gain a lot of weight quickly, but gradually) so eventually ill be able to use this technique. great video as always layne

[@tomatosquid434]

So during a diet-break or maintenance calorie week, is your resistance and cardio routine exactly the same as it is on a deficit week?

[@dant3016]

the week you eat for maintenance, increase your intensity and volume as you'll gain more strength during that week and you'll train feeling alot better

[@yuchincheng6327]

@@dant3016 no, that defeats the purpose of diet breaks....

[@ImUrZaddy]

Keep resistance training the same, cut cardio by half

[@alexdelarge2095]

Dunno...seems like it would make the process even longer. On the one hand the "psychological benefit" of eating a bit more, but on the other hand the psychological downside of knowing the fucking diet just doesn't end. Seems like a great tool if you're lean, but unnecessary and a dangerous slippery-slope if you're very overweight. I instinctively do these "breaks" myself, and to be honest I fucking hate myself for it since it just postpones the final result further and further, plus it makes me feel like a weak bitch who couldn't stick to the plan.

[@biolayne1]

Well of course it would make the overall process longer, that’s why it’s up to the individual to decide

[@ahmedzakikhan7639]

Alright man we get you understand science - just tell us what to do to loose weight 😂

[@mach7rs]

Layne, can you go into some detail on the hormonal effects of diet breaks (ie thyroid, cortisol, etc) after a long diet phase? Also do you think it's important to have the increase in calories primarily from carbohydrates, or is a split of carbs and fats okay?

[@lipsticklover]

Thanks for the ratio advice! I do find that I get tired from cooking and counting calories after about 3+ weeks and all I want to do is order food for a week. The interesting thing is I don't track so firmly, but I try to keep the protein up and my weight doesn't go up too much somehow.

[@the_notorious_bas]

Two remarks. Why not at least cook your protein sources in bulk, as their amounts don't change with a caloric adjustments? There's no need to count calories all the time when you simply calculate a couple of diet plans in advance.

[@lipsticklover]

@@the_notorious_bas thanks for the advice! I do cook in advance but not big batches (usually 3-4 servings) since I find that storing food for too long degrades the taste and all. Getting better at cooking has made me a lot faster in the mechanics that help quite a bit. But I do enjoy not having to think of recipes once in a while.

[@the_notorious_bas]

@@lipsticklover You're welcome. In order to preserve the taste, you could try vacuum sealed bags or containers. Haven't tried it myself, because I only prepare 4 days of chicken and meat and store it in the fridge, once it's on room temp. Anyway, there are multiple ways to save time in the kitchen ;)

[@swiper1131]

I'm so confused by the 4th of July party this saturday unless this was filmed long ago hahah

[@Millennial_Gardener]

Was just saying the same thing 😂😂

[@biolayne1]

Yes, we build out content weeks in advance.

[@swiper1131]

@@biolayne1 Right on, I assumed as much. Thanks for everything.

[@DvnnyG14]

Just to be sure, when you say maintanance calories, do you refer to the NEW maintanance after losing some weight from the beginning of the cutting phase? I've been on a cut for some weeks, I've lost some weight but I'm not feeling very well now (low energy, sleepy, food cravings, bad mood). Will a diet break for a week will benefit me? PS: the high resolution and the color contrast of the video are insane. Keep up the good work!

[@punkandlifting]

New maintenance after losing some weight

[@88tongued]

Fourth of July party in August hmmmmm jk

[@hansgehrkens]

So I get diet breaks makes your calorie consumption go up to maintenance calories but what does one do with cardio/stepcounts easpecially during a prep or when being low bodyfat? I mean, is it only just upping calories or should one lower activities as well? If so, how do we aproach that in your opinion? I find that's pretty tricky to not overshoot or binge since leptin is low at this point.

[@bencezajzon9527]

If you were dieting and doing cardio on a daily basis and then stop doing it while also increasing calories then you are not going to be at your maintenance but most likely above. Personally I would keep all gym and cardio activities at the same, probably would even increase the volume in the gym as you can as of having more energy from the extra calories, but that increased sessions would come naturally without planning it to be honest. For cardio I would keep it at the same, or maybe lower it a bit, but definitely not eliminating it completely, that would mean you burn 2-3-800 calories less daily while also eating an extra 2-3-500 calories more, which would definitely result gaining fat, not being at your maintenance.

[@EnellGmz]

Should we try to meet every micronutrient goal of cronometer daily or is it overkill?

[@janehoe.]

To clarify further on the previous reply, a well balanced diet should fill in your micronutrient needs over time. So on days you don't meet them, other days should fulfill those needs by going slightly over, and days you go over other days should be under.

[@viczsomers5904]

4:43 - ‘If you just eat like an a**hole...’ 😂

[@taylorborden9314]

Do you think this would work out to be the same thing if the calories were consistent throughout? So instead of 2 weeks at a 500 cal deficit, and one week at Maintenance you did 3 weeks at a 330 cal deficit.

[@jonathanlai4202]

Not the same. It's not just maths because taking your calories to 'maintenance' is what will undo some of the negative adaptations. A smaller deficit might be easier for you but doesn't replace the benefits of spending time at maintenance

[@ASRmann]

This sounds like bro science.

[@jenerics]

Hi im 30%bf, planning to do 2weeks cut 2 weeks maint. When do I compute for my new cutting and maintenance calories? Do I get my new weight and maint calories after cutting of 2 weeks or after the 4th week? Thanks. New subscriber.

[@thesuperhumandiet.]

Do you drop out all cardio during the diet break?

[@ilyaivanov4167]

I know this is a year late, so you've probably found the answer by now, but a diet break is different from a deload which would be reducing or eliminating your training for a certain amount of time in order to recover. If you don't train in a cyclical manner(mesocycles), whether you need a deload really depends on just how beat up you feel. If you feel like death day after day and notice a decline in training performance, I would definitely recommend a deload(which should always be done at maintenance calorie, anyways). Renaissance Periodization has very detailed videos on deloads that you should check out. However, if your training is going well then no. It would not be optimal to completely drop cardio or weight training right as you have an influx of extra energy that could be used to train more effectively.

[@tomarse84]

Leaving the psychological aspects aside, the real question is: had the diet-break group made the same amount of weight loss for 30 weeks with no diet breaks, but a lower rate of weight loss, wouldn't the result most probably have been the same?

[@jenerics]

Hi new to diet breaks. The amount of calories would be the maintenence of your new lower weight, or maintenence of previous higher weight? Thanks

[@myvoice31]

Do we need to switch to maintenance or could we just mark non compliant for that week?

[@myvoice31]

Actually never mind, the app has an article about this. Love Carbon!

[@SnowFoxParty]

I do diet breaks too and I notice i don't crave as much and im losing weight. Just a bit of plateauing going on but I eat clean and healthy for 20-25 days out of each month and the remaining days I eat whatever but I make sure not too eat too much and it helps keep my body balanced. But I hate how bloated I get 😫

[@codeyal-hammad3018]

First day of my 2 week diet break!

[@hardcandy71287]

after gaining a small amount of weight on my deficit calories, i decided to do a 1 wk diet break. this morning i weighed myself and i wound up losing 1.2 lbs. that diet break was exactly what i needed to jump start my weight loss again. i thought i would maintain or gain weight, but i wound up losing!

[@joethepirate1]

Would it make any sense to take a diet break when bulking? Maybe just to give your digestive system a break, perhaps?

[@tonystarrfitness]

I have had a little bit of success with this with people. The problem has been when they're on the diet break they don't track their calories at maintenance and end up gaining too much body fat. I've seen it work with people then they really cared about their progress but most people screw up all their progress.

[@pantheater1]

Why not just follow the protocol used in the Matador study?

[@jonathanlai4202]

Cuz it normally takes too long

[@DvnnyG14]

Why would one choose a diet break (which makes the cutting phase longer) instead of a refeed day (or 2)? I'm curious about the thought process.

[@addeh666]

He makes more money if everybody has dietbreaks (you'll have to use his app for a longer time) lol

[@mactheaxe84]

A week for the hormones to level out for it to work the best.

[@indy1440]

That was really helpful. I go from consistent exercise levels to extreme in conditions where not consuming enough calories can be dangerous. Usually climbing and snowboarding volcanoes around WA state.

[@hmoadhajali]

🎉

[@patrickwendling6759]

Love your videos and thank you for your knowledge 💪🏽💪🏽

[@joethepirate1]

Would it make any sense to take a diet break when bulking? Maybe just to give your digestive system a break, perhaps?

[@larrykrakow8927]

Thank you

[@larrykrakow8927]

Thank you

[@JulyTiger1986]

QOL idea for your app. You could put an easily accessible button where ever a person would go to log their food to change their goal to maintenance, something like 'Diet Break' or 'Start Diet Break'. And then it could change automatically to an 'End Diet Break' button so when they're ready to continue the same goal as before they can just easily select that option instead of going into their plan settings. This would have the additional benefit of providing solid data on how often and long people are using diet breaks and how effective they are for their personalized goals which would help everyone on the app out by providing aggregate recommendations.

[@fiddlegrass]

This cleared up a lot about diet breaks. Thanks!

[@heartscreature]

Thanks

[@tom4705]

Do you think an obese person with a slow metabolism should reverse diet?

[@ham5483]

Im 3 days in to my diet break and im eating at maintanence, my lower belly is a little bloated, is this normal?

[@travischarlessmithOKC]

So I lost 12 lbs in 10 weeks. Carbon then lowered my calories. It has been tough. Today I decode to take a diet break, I switched to 'maintenence ' and it has me at slightly lower. WTF. Its like I don't get a break at 12 weeks of successful dieting. Whats up ???

[@biolayne1]

I’d recommend contacting [e-mail] and they will be able to determine why that happened

[@CarloR03]

I am cutting on 1700cals , Im going to take a diet break , when I am done , should I start aggressive cutting again with the macros I had right before the break (1700 cals) ? Or start cutting slowly and gradually from the macros i have from my diet break ? (Stuck around 12% body fat trying to get around 9-8%)i understand a lot of it it preference , goals , but what do you suggest

[@loupty]

Just curious if the diet break helped any?

[@mrswolls]

Does fat loss begin immediately again once a deficit is employed?

[@jaybanerjee55]

Hey BioLayne- great videos please keep it up. What brand are those glasses btw? I have a similar head type so want to look cool too.

[@chrisbell8418]

Nice fade! Looking good buddy. Keep crushing it.

[@Mark_yyz]

Is it ok to calorie cycle during the diet break?

[@ryangalvan2412]

Biolayne I'm lost so what should I eat on my diet break does that mean I can pig out on junk food ? Please help I never heard of a diet break before.

[@lizawhyz]

He says to keep good eating behaviors with some added treats. You still need to be mindful of your eating habits and maintenance calories. During the break you eat at maintenance.

[@hammer7422]

Started carbon today. Curious to see how it goes with a 2:1 ratio.

[@jimmiecooksworth2788]

Pretty cool take. The human body that is well taken care of is one badass machine.

[@sridharvaishnava9003]

are diet drinks at current maintenance calorie or old maintenance calories?

[@michaeljohnson6053]

Is there a possibility you could specify what bodyfat percentage you would class as 'normal' in your experience? So I know where to draw the line between normal & very lean/shredded. Many Thanks Mike

[@cencil6497]

12-15% is normal for a male

[@proteinioutlet6218]

Hi Layne, can you do a video on sugar alcohols and their potential to cause fat build up?

[@erichuifitness]

Good to mention to not lose control

[@Mackabr0ss]

Great helpful/useful informations, Layne.

[@drrohanfonseca]

Happy 4th of July! Jokes apart great week to you too.

[@tiffanyq.8952]

Hey I’m currently a female sitting at around 162-165 lbs at 5’6.75 so I’m pretty heavy/overweight. My waist is around. 30-31 inches depending on how much food I’ve eating previous day. I’m still struggling with figuring my calorie intake goal because my metabolism was a lot faster when I was an athlete in high school. My goal is to lose body fat and gain muscle(but more so muscular endurance) Bc I am looking to join the army. I hate counting calories Bc of previous ED and body dysmorphia but I refuse to give up getting healthier and feeling better. What are some tips to help those who struggle with ED but still need to lose weight? I’ve tried eating 1200-1600 calories before and I always end up binging like a week or so later no matter how many low calorie high protein foods I eat.

[@cencil6497]

Focus on building discipline, it's like a muscle - the more you train it the stronger it gets. So you don't binge and ruin all your progress after only 1 week of dieting.

[@ImUrZaddy]

How are you a female with erectile dysfunction?

[@apphacker]

Do you make a bunch of these videos all at once?

[@bodiesbyv.v.3794]

Around what body% would you consider doing a diet break?

[@rogerm4a1]

Doesn't matter, he does recommend to do 2 weeks in deficit then 1 week in maintenance if you are cutting down. That one 1 week maintenance is your diet break. Again diet breaks should be used when in a caloric deficit.

[@pvpmartins]

That’s a very useful video.

[@archmaesterofpullups]

The MATADOR study is pretty garbage. A better comparison would have been to keep the time period constant and total weight loss constant. E.g. group 1 loses 1 lb/week consistently and group 2 loses 2 lbs/week on deficit weeks and is at maintenance otherwise. Then they'd have lost the weight in the same time period, which would be more comparable.

[@golf_dad]

They controlled for this in the study by doubling the diet break group's total timeline.

[@archmaesterofpullups]

@@golf_dad That's exactly why it's garbage. They should have had the same timeline.

[@golf_dad]

@@archmaesterofpullups Curious as to how the same timeline would produce a control? The researches are *controlling* for the weeks the diet break group are *not* in a deficit... In other words, only comparing the groups while they are in a deficit so the researches can see what changes (outside of the deficit) occurred. If they ran the same timeline, the deficit could no longer be used as a control. Unless, you have another way they could have run a control? If so, I am all ears.

[@archmaesterofpullups]

​@@golf_dad Their design is bad because the opportunity cost of running a 30 week intermittent dieting approach is not a 16 week continuous diet. The continuous dieters have an extra 14 weeks in the intermittent participants' timespan to make progress towards their body composition which wasn't assessed. For example, one alternative to a 30 week intermittent diet is having the continuous dieters recomp for 14 weeks then do a 16 week continuous diet, or they could bulk for 14 weeks and then cut for 16 weeks (or many other combinations). In either of these scenarios, the continuous control group would have the same amount of time to improve their body composition as the intermittent dieting group. If you give two different groups two different timespans to improve their body composition then of course the one with more time is going to be more successful. Total time needs to be controlled and it wasn't in this study.

[@aminja]

@biolayne: can you talk about the relationship between insulin and hunger?

[@aminja]

@MedRai Miller I guess what I meant was to get into the nuanced aspect of it. example and let me know if the reasoning is right: if you eat lower glycemix index foods, the AUC will remain the same as a high glycemic index food (everything equalized and accounted for). However because insulin will "slower released" in the lower glycemic it would mean you would thereby get hungry later on as insulin will be released for longer (above a certain level to preclude hunger). So would this give credence to the argument that keeping insulin low and longer lasting (ie. not a spike) can aid in weight loss if calories are equalized/accounted for (because it precludes hunger for longer)?

[@crazykorean2268]

Dieting is very hard for me. My appetite is extremely high. I eat at least 100 pieces of sushi, 12 cups of rice, etc. Wish my appetite is way lower...

[@vicvin64]

Cut out sushi and eat brown rice i promise you'll end up eating less rice haha

[@crazykorean2268]

@@vicvin64 I ate 12 cups of brown rice before 😅. The rice I eat, has five different kinds of grains aka more fiber. Still hungry after consuming anywhere from 3000 to 4000 cals as my estimate for maintenance calories 😅

[@crazykorean2268]

@Extreme that pic is 10 years ago lol. Thanks for the compliment. Trust me, not able to eat a lot is a good thing because all your income goes to food then

[@JamesSmith-cm7sg]

Try practicing self discipline

Makes a lot of sense

[@captainblando]

Thoughts on this video ?

[@Rolfikv]

What about 5 days of deficit and 2 days of maintenance??

[@wfh440]

Essentially that's carb cycling. Carb cycling is diet breaks little brother. I would assume you see similar results in the grand scheme of things

[@preslove]

I went from 195 --> 145 and ~13+% body fat with maybe too much cardio. No breaks, but I was feeling like crap by the end of it. If I wanted to get leaner, I'd def need periodic breaks. Now I'm on a permanent break, eating to maintenance to build muscle. I have a lot more energy and better lifting recovery

[@2011Bford]

Foggy glasses fam

[@HerrFinsternis]

Makes sense

[@vaclavkovarik910]

i really like this tshirt

[@framed5276]

First

[@rachelfetterley2659]

Hey Layne! Great video! You answered my question about diet breaks on the last carbon Coach live stream. So thank you! I took a diet break last week and I am currently back on fat loss. I am getting very close to my goal and heard you say that a one to one ratio is better when you get to the extreme lean category. As I approach this is it going to mess with the app too much if I change my goal every single week?

[@weightlosstipsshorts1821]

*biolayne* Hello my friends . Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores. They can also boost your metabolism and provide other benefits.

[@wolfingphysique3820]

Diet breaks work really well for some of my clients!! I totally agree with you!

[@GluttonyIsMySin]

The only breaks I take are the week long vacations I take with my wife... and even then the place we stay at usually has a minimal gym or I bring bands 😅

[@Pazuzu-]

Diet = protein and fiber. Diet break = more protein and more fiber.

[@Pazuzu-]

@@elpanderohabanero2915 Its not for everyone, and clearly not for you. Its okay, now go back to your zumba class

[@johnbrown2030]

I like the editing , crisp and to the point , reminds me of early MKBHD videos , very effective way to get quality content across keep up the good work !

[@pattybaselines]

Those glasses make you look like Spongebob when he goes jellyfishing...

[@janehoe.]

I wonder what the data would reflect in a study of a diet break every other day

[@biolayne1]

Based on current data one day seems to be insufficient to glean the benefits from a diet break