Do Diet Breaks Improve Fat Loss & Metabolism? (New Scientific Research)

New research weighs in on full diet breaks. Are they better for fat loss and preserving metabolism???
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IN THIS VIDEO ▹
Scientific References:
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‣ www.ncbi.nlm.nih.gov/pubmed/2...
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I'm 5'5, 173 lbs

[@BlakeMcTavishe]

I've been on a diet break for a few years now

[@myaa22]

😂😂😂😂

[@johnhunt3950]

I think you have enough leptin now lol

[@Tezah89]

Lmfaooo

[@jaydaj5759]

LOOOOL

[@ricardolizarraga9711]

EVERY HOW MANY WEEK DO YOU TAKE A DIET BREAK INTO MAINTENANCE CALORIES ?

[@DrummerJacob]

I ordered a pizza after my workout tonight because I ran outta healthy stuff at home. Came here for validation that somehow its the best thing I could have done.

[@saberkong]

My coach has me eat..once a week in a two hour window..specifically RIGHT after my quad/glute training, anything I want. Pizza pasta ice cream..dirty food. Then the gyms closed. You think i stopped eating like that? Nooooope...lol.

[@HaharuRecords]

You guys are cursed .☝️🤨 🐑

[@langw2461]

@@saberkong its working?

[@saberkong]

@@langw2461 I went from 209 to 184.. gained muscle too.. so yeah. The secret is being on point the rest of the week. Currently though...im cutting for a show..no cheat meals for 5 months.. cheats effect the time it takes to lean out...thats about it

[@langw2461]

@@saberkong Nice man! Haha i feel so shit cuz i have a coach and been eating clean and following the schedule the whole week perfectly, last week also but today i relapsed and ate hamburgare, chicken wings, and a fat plate of waffles lmao xD You think im doomed or its fine? I came here looking for validation lol

[@AdamMc192]

I think the psychological element of the diet break is the most effective part.

[@nelsonflores5757]

Yes, but it also reboots your metabolism and hormones, which allows you to go through any plateau

[@samanthastanford9113]

I was so hesitant when my coach wanted to diet break me, but just 3 days into it, I hit my lowest weigh-in after stagnating for over a week. The extra calories completely reenergized me and made me feel more than ready to hit my diet hard again once I took 10 days in a diet break. Body responded fantastic once I got back into a deficit.

[@yayeet486]

Samantha Grace good job pretty lady 👍

[@gabemelendez60]

Especially the good feeling of taking all the stress and eating just a little bit more 😛 like having a nice hot/warm bath it just feels good lol

[@beachluvr177]

Samantha Grace soo just to clarify you didn’t go completely off your usual diet you just ate more food during the break period? Adding to your diet if you will

[@samanthastanford9113]

Amber Yes. Going on a diet break means going up to your NEW estimated maintenance (and generally reducing cardio). Maintenance calorie amount drops as you diet due to reduced bodyweight and metabolic compensation.

[@CDCOZY]

you're a baddie

[@AmabossReally]

Next to Christmas season? Coincidence? I don't think so. Important? Probably. Scientific? Definitely. Hotel? Trivago.

[@pietdorst7335]

James Kachamila haha, great one

[@ReallyReal_1]

James Kachamila you deserve a like

[@alpha.m5483]

The best KZbin comment I've seen.

[@liawijaya23]

I thought they only use that jargon in my country ads 😅😂

[@avfc81trussy]

Hahahaha

[@dietrichhovener8932]

Yes because for most people eating maintenance calories is already a diet... compared to normal life

[@Arkhs]

Preach

[@ralfnuggs165]

Right though

[@Zetsuke4]

Then improve your activity per day and muscle mass

[@henrytheeightheist8091]

'Maintenance' calories + no exercise = constant weight 'Maintenance' calories + 3 full body workouts = weight loss

[@lowkeyben9386]

That’s why you add in more exercise and increase your activity level

[@Dannymabley]

1:26 what did that microphone ever do to you man

[@dr.harshad.fitness]

Megan Mulcahey Lol ikr

[@neoprimed]

In comparison to your older videos (still great information), these are much more well put together. From speaking, to editing, to explaining the studies. I’m taking note on how to use animations to better explain studies. Great job, man! You have my support.

[@krstn_marie]

I would def love to see a video on 1-2 day refeed science!

[@patb5266]

Hence his reference to Lyle MacDonald.

[@uvenga]

I read that one day of refeed goes well to the psycologic aspect. It do not up hormones levels, 2-3 high carbs days do and diet breaks as well. I guess Alberto Nuñez said it

[@DoNtSaSMeWoMaN]

Would love to hear about what the science is behind 1-2 day diet breaks! Thanks for the great videos Jeff!

[@Rover08]

Two weeks may not be necessary. That's just what they studied. A day or two of relaxed eating may trigger the physiologic mechanism responsible for increased metabolism. Bodybuilders have known about cheat days for decades. Nothing new here, really. What we need is to find out at what point you get maximum benefit for minimum time off-diet. My guess is you don't need an entire two weeks.

[@johnfurr5698]

What I find works is this. I intermittent fast all week. One day every other weekend I eat breakfast and pay no attention to calories the rest of that day. Works like a champ.

[@Rover08]

Sounds like a cheat day to me. I used to do this too, am thinking of restarting.

[@able5119]

rkingsiv I had a break off my diet for 5 days, gained back 6 pounds back( probably mostly water weight) out of the 23 pounds I lost and then I started my diet again and lost all of the weight I gained and 4 pounds.

[@MoSec9]

rkingsiv Do you have a study or are you just making a suggestion because you can’t handle a week of relaxed eating?

[@sakethmanda9590]

I have observed this in my own body as well.

[@923demi]

Yes please do the shorter 2-3 day refeed science video!!

[@adamyo9003]

Yes please do a idea on refeed days. I find during long periods of calorie restriction, a refeed day or 2 every couple of weeks really reinvigorates me. Curious to see what the science says about that. Thanks!

[@raphaelmorgenshtern3939]

Just wanted to share my experience. I dropped from 260 to 159 on a strict fairly aggressive diet with no breaks but when I was 165 and knew that I wanted to hit that 100 pound mark I had to push myself beyond suffering to step on that scale one day and see the majestic 159 that I knew to some extent wasn’t real cause of waterweight. I started eating more and in more of a IIFYM style and found my calories a lot more enjoyable and easy to control. Next thing I know, I hit 157 on the scale feeling absolutely amazing after eating Frosted Flakes the previous day. Flexible dieting and maintaining metabolism are key to feeling great and making absolutely insane progress.

[@harshavytla9006]

Hey, I'm finding this three years late but thanks a ton for sharing this.

[@fitiwthw]

I'm glad you made a video with more references to scientific articles again, they had recently been lacking in your videos in my opinion. Keep up the good work Jeff!

[@Wakeforsunrise]

Thank you for all of your help, Jeff. You've always been a big help.

[@briankoons9019]

I would love a video on the science behind acute refeeds! Your videos are probably the most helpful videos I’ve found on KZbin thus far

[@pauljansen6650]

kzbin.info/www/bejne/bJi0dKSuo8ibiJY He may have copied this video...more explanation and a month before this was made. I love Jeff but this channel (Biolayne) is better and he has a PHD in nutrition.

[@donrane]

Hi Jeff. You are now aware off how much you gesture with your arms and hands and it forever feel strange doing it.

[@JosueSanchez-ps3it]

These are amazing videos!!! Only videos I see that present peer reviewed research. Congratulations.

[@JosueSanchez-ps3it]

Only thing, beware of research studies with low number of participants. Results tend to be less significant and the articles themselves are more prone to type 1 error.

[@SuperAH123]

VitruvianPhysique is another channel with lots of peer-reviewed studies cited as proof during videos. Very scientific approach to training, check him out if you like Jeff's content :)

[@clb4947]

Picture fit 2

[@mikegorbet2544]

Josue Sanchez false.

[@michcool1012]

Josue Sanchez he's still going above and beyond most others by focusing on the scientific process.

[@Allpall]

Thanks, this was a really interesting, thorough and scientific analysis/ critique of these studies. I'm pleasantly surprised to find this sort of content on youtube. Keep up the good work!!

[@travisdip]

You are my favorite fitness person on KZbin. I love the studies and science behind everything you say.

[@blife3362]

what kind of mic do you use? Your voice is always CRISP!!!

[@directorgtr]

I think he mentioned this in the basketball video he made a month or so ago.

[@Edumacation95]

Make a video about how to sustain a healthy cutting diet. I have an average diet as a student. Some days I eat healthy and some days I don't. What are some techniques to maintain consistency with dieting

[@CocoAmande]

This has just popped up in my recommended....which is weird as I’ve followed you and Stephanie for a while! Anyway.... I adored this video. I’m always cutting (as I have a fair bit of weight to lose but I always have a “break” and I feel it really helps!

[@glockingnormies]

Legit you've become one of my favourite fitness youtubers. Love your look into research papers and your own opinion on things. Your videos have definitely made me do a lot more of my own research as well! Keep it up bro :)

[@codym.1186]

I think it would be interesting to see the effects of diet breaks on performance in the gym. Intuitively I would imagine you could retain more strength and preform better while using diet breaks than traditional dieting methods, but I wonder if that’s true, and I would love to know if there are any papers on that topic!

[@skabumble6668]

I would've liked to have also seen some evidence on a composition of longer diet + shorter diet break i.e. 3 weeks of dieting, then 1 week of diet break... Do you think this wouldn't work as well or would also reap the benefits of the higher metabolic rate and better longevity Jeff?

[@illuminatuz1]

This!

[@evangodbee2425]

Typically this is how we actually implement diet breaks in practice eg 8 weeks dieting to 1 - 2 weeks of diet break. And yes it works well but actually there are other benefits of diet breaks which go well beyond the metabolic benefits (and in fact while we do see fat loss in practice there are also cases where fat loss does not continue during a diet break). Remember research only reports averages

[@pauljansen6650]

kzbin.info/www/bejne/bJi0dKSuo8ibiJY Here is a link to a better video...love Jeff but Biolayne is the best

[@erikbuehler5454]

Love the episode. Also love how you use science to explain what we should be doing in the fitness world. Keeps everyone from just guessing or throwing darts at the wall!

[@evanescence686]

You and Stephanie are the only KZbinrs I trust when it comes to stuff like this because you always explain the science behind every topic. Nice work.

[@jonhoolio]

Your sleeves are at different lengths and it's driving me crazy. Cool vid btw

[@AscendedMasculine]

Great, I was craving some In and Out 😁

[@jamdaly329]

giggity

[@ArgonEygovsson]

don't do that lol

[@Ruizg559]

You joke, but I've seen a spike in weight loss after dieting hard for a week or two then having a "bad" weekend.

[@influenzaz1012]

@@Ruizg559 yup, in every cut i do when the weightloss slows down dramtically, i do two days of maintenance calories, i dont even track the macros, and pretty much after 1 day back in the diet ill drop to all time lows and speed up the weight loss again

[@TheDayDreamingOwl]

Ew Why?

[@Crsnpalmer]

This is a great video. Would love to see more info about muscle maintenance tips during different dieting methods. Love the channel

[@christiansorpassa5803]

Definitely would like to see a video on the acute re-feed days. As always, great stuff Jeff!

[@brandonbaeringer3606]

Awesome content per usual jeff, I totally agree with your points on the articles population it was very specific. Hopefully in a future study there will be a broader population with individuals who are both male and female, and BMIs classified as not just obese but overweight and normal. Keep up the good work! can we maybe see a push day rashaun edit soon as well?

[@christinamarie2260]

Please do a video on refeed days!

[@HatemF]

Please do the refeed video. I think you are the one who can clear the confusion that others videos by other youtubers created. Thanks and keep up the great work!

[@jordangroves5234]

Yes please make a video on 1-2 days re-feeds! Keep up the amazing content Jeff!

[@paulareilly912]

Great info, I had a coach for 18 months, not even one treat meal the whole time. I was already lean after 4 months. Insanity. An extra 400 calories used wisely would have been Heaven!

[@AdamMc192]

I find that the psychological element of the diet break is the most effective part.

[@WindelizGohl]

I definitely want to see a refeed science explained video! Great content, as always!

[@gonurseyourself__]

I’ve been super interested in this topic recently!! Thank you for this scientific knowledge !!!!!

[@camelvids10]

Jeff you should do a science explained on abb stimulus machines or anything like that would be interesting

[@michcool1012]

camelvids10 are they really worth discussing??

[@jaycobdokmanovic2984]

Cover the 1-2day re-feed please Jeff!!

[@himaliniaklecha4503]

Hey Jeff. You are amazing at breaking down such complicated studies. I would love to hear your view on refeeds.

[@Thephysiquemechanic]

Great video Jeff, as a coach this opened my eyes to actually implementing something like this now with more confidence.

[@jenc8576]

I have stalled for a month on omad and keto.after losing 10 kilos in 6 weeks..I incorporated 2 day carb cycling and lost 2 kilos a week after that

[@link14year1]

What we really want to see is Jeff and Vegan Gains go at it 🤜🏾🤛🏻 that would be dope.

[@jd_9144]

Hey, definitely talk about the refeed days that you mentioned at the end

[@ourdangerouslives]

Awesome video, and would love to see more information on refeed days. Thanks a lot and keep it up.

[@izzacandrews8119]

Cover Refeeds!

[@jonflanders4]

What about eating clean with one, two at most cheat meals per week versus eating clean all the time?

[@augustohenrique547]

I would love to hear more about the refeed ! It's a great video man! Time for Xtimas and let's get ready !!!! Thank you!

[@nickbeebe603]

i have recently had a break from intense dieting during my deload and i came back very motivated and feeling great! i definitely do think this research has some value

[@dahgurr4833]

I cant wait to just straight up binge after this week bro 😭

[@patrickanderson7831]

Have you thought about science explained for something new about hard gainers, ectomorphs etc?

[@barbaratarsinian6916]

Hey Jeff, awesome video! super interested in the daily refeeds topic as well

[@ericonrust9602]

Great video as always. Would love to see the video about refeeds and your view on strategic cheat days effect on metabolism if you know what i mean

[@mshardbodi35]

Hello Jeff Can you do a Plyometric explained video.....Please!

[@vidraul]

I second that, it'd be awesome!

[@Calaman345]

3rd that

[@soldierside365]

Consider this 4th’d

[@travisdmoore5]

Do you think that the same concept could be true for those who use diet breaks but in smaller intervals? For instance, following the diet for 10 days, then take a 1-2 day diet break.

[@NahidKamal]

Yes!! I’d be interested to learn more about acute diet breaks (weekends). I personally go through a 50% caloric deficit with the help of IF Monday-Friday and fasted training, but then go off the rails on Friday/Saturday and eat whatever I want.

[@johnnycash7803]

How did that work out for ya??

[@Uberpaker]

Great, video and yes, we'd love to hear about the scientific consensus about refeed days! Cheers

[@alessandromassimo5717]

Refeed science explained videos 👌🏻

[@chamelious]

Would like to hear your thoughts on the 1-2 day a week refeed thing, especially in the leaner population. My current strategy is to be more aggressive with the deficit over 5 days, then have 2 days at maintenance. I'm not sure what studies would say about this, but anecdotally; the psychological effects of dieting are reduced to an absolute minimum since 5 days is such a short period of time. It allows me to get at least one really good "fully fed" training session in a week, and fat loss is roughly the same as if i wasn't taking these breaks, as if i was dieting continuously i definitely wouldn't be quite so aggressive with the numbers.

[@dave93x]

This is what I've been doing recently to get through the plateau of stubborn areas and slowed weight loss. Tuesday to Friday I'm eating 1700-2000. Saturday and I'll easily go over 3000 and on the Monday I'll be around 2300-2600. I also switched up my cardio too. Monday's I do 40 miles on the indoor bike and burn 1200. This is in place of what was normally my first leg day with then 45 minutes bike. The 2 hours allows me to break from cardio until Thursday and Friday, where I hit legs on Thursday before cardio and get 45 minutes in on both those days. I'm noticing hunger pangs throughout the week now. They had gone away not too long ago and it was getting to the point of lowering calories even further staring me in the face, but I know that lower than what I was already at was not healthy.

[@benjaminnygrenlohndorf976]

I watched a video about the same study by Layne Norton, and there where some differences between the way that the study was explained. First of according to Norton they recalculated the maintenance calories each time for the diet breaks (and did not just bump it up to the old original maintenance). And secondly according to Norton the group who had diet breaks RETAINED MORE MUSCLE over the course of the diet.

[@hippydudemaxx]

Absolutely believe this as it can be so easy to start skipping sessions in a permanent deficit state. Would love to hear your research and personal thoughts on the short term daily refeeds too. Keep up to great content buddy!

[@TypicallyUniqueOfficial]

It would be interesting to see how these implications influence mass gaining. Maybe it's better to bulk for 'x' amount of weeks and eat at maintenance for 'y' amount of weeks. Could this lead to more gains in muscle mass and minimize fat gains? Would be exciting to see those results.

[@lunhing5308]

Cool might try this out

[@katemartin8250]

would love info on refeeds. this was a great video thank you!

[@EmmaSeiteri]

Thank you, good information once again! Though this is only one research, def will read through it when I have time!

[@iloveallparties]

do a video on refeeds please

[@chloelopes]

I have been in over a thousand calorie defecit for 9 months now and have lost 56kg, although this weight loss seems to have plateaued. I do a combination of resistance and cardio training, but seem to be losing muscle mass, so I am contemplating doing a diet break, just to help reset everything so I can go on to lose the 16kg or so. Is this a good idea?

[@tigerbend1964]

Try it, plateau usually means your body is not getting enough calories in and goes into "survival mode"

[@RachelClarice]

I would love to see a video on refeed days! Great video!

[@Rerunification]

This is awesome information. Your channel has helped myself and some friends quite a lot. We all really appreciate you brotha, have a super fantastic day! :)

[@lllllillllllllillll]

When the cravings kick in - call it science & make a video about it haha 👌

[@MeepMeep88]

I'm on a 20 year diet break that way I can be very healthy at old age lol..

[@MeepMeep88]

Cause science..

[@mikegorbet2544]

Candi Soda 😂😂😂

[@StardustCrusader18]

Good luck with the fatty liver and insulin resistance.

[@ginellehughes633]

Best fitness content on KZbin imo! Thanks for another sweet video!

[@kalebzehr6850]

I'd love to hear your thoughts on refeeding. Good video as always Jeff.

[@strategicgamer8539]

Will you be doing a training split science explains video?

[@JfaJosephR9]

Don Krug Jr Push Pull Legs

[@chrishomer]

I do a diet break around once per day, works for me!

[@federicobrondino2311]

Your content is the best man! Keep it up

[@AnagnorisisTragica]

I'd love a video about shorter breaks, maybe 3-week diet, 1-week break or even 4-week diet and 2-3 days break, etc. Maybe it can be a middle point between longer dieting periods and metabolic benefits? Thank for your content, always excellent!

[@mynamewhatis7254]

I think the less weight you have to lose, the more you can benefit from diet breaks. I'm trying to lose the last 7 pounds and it takes me a week of strict adherence to 20-30% to feel my body begin to slow down and so I have a massive one day intake then naturally find myself fasting for 40 hours and then continue on eating at the same old deficit or at maintenance depending on how I feel for a week or two and then repeat. It is working well. I am female.

[@tyrionlannister467]

What hasn't Lyle McDonald done

[@DJcs187]

Finishing that darn women's book.

[@panbuffman]

I believe it comes out Thursday

[@mj320002]

I own that women's book now so he has officially done it all.

[@786rajas]

Love your content very easy to understand keep up the good work Ps could you cover carb nite and carb back loading thanks

[@devinthado0od]

I would love to hear your insight on the topic of acute refeeds, as I feel so many people use them as an excuse to eat crap for a couple days lol. Great video Jeff

[@lumpykite]

*punches mic, acts like nothing happened

[@stewved]

not sure he was using that mic - if he was, there would be a "BOFF" there - unless he muted the boff ?? Not much low-end in the sound by my ears.

[@richardhunter9779]

@@stewved He hit the shock mount, not the actual microphone. The shock mount did what it was supposed to do, and absorbed the shock.

[@Nobodyyoucarabout]

9 Weeks on, 1 week Off Repeat x5 a year. you'll have 2 weeks left over to binge at the end, you'll still be jacked.

[@YashJain8894]

Yes , do make a video on 1 cheat day per 2 weeks theory! ❤️❤️ Thank you

[@aabadaoui]

Yes please do a video on the other diet break the single day one

[@amritdhillon8607]

Fantastic video Jeff; I hear you regarding the downside of diet breaks but long term I reckon it may help as it gets you used to eating at maintainence (without going wild) and because it takes months longer it may help to better cultivate the ‘permanent lifestyle change’ mentality as opposed to the ‘quick fix’ trap

[@daliazawil]

Not interested in growing my quads but watched the video just because if Jeff uploads something, u gota watch it. Just gotta

[@AfghanWithKnowledge]

This video isn't about quads. You need to see an optometrist 😂

[@davidarthur3293]

Dalia Zawil I guess it's a good thing you're watching a video on dieting breaks then

[@icarobraga9402]

Nice and very informative video, already got a new insta follower and a podcast listener

[@exemplaryname]

Please do a video on "acute", short term diet breaks. Many thanks!

[@alexanderdemontfort3022]

God bless this blondie.

[@ZeZaZoZi]

Do you think this applies to IF as well? (Intermittent fasting)

[@mikegorbet2544]

Genius Turtle I'd be curious to research this, in my mind it would depend on a number of things.

[@LeBionArc]

It should. A caloric deficit is a caloric deficit. The biggest factor would be how many percents your deficit is at. Some also do intermittent fasting as a lifestyle without wanting to lose weight.

[@LizShrimp17]

Great videos! I’d like to hear more about re-feed days

[@jonathonfreelove5321]

Excellent review of the studies mate

[@Cosmuex]

This shatters the idiots that swear everything is 100% calories in vs calories out. Anyone with a functional brain knows the importance of hormones when it comes to weight loss.

[@alanbejarano4940]

This still accounts for CICO hence the usage of Maintenance calories and % of deficit. You can spend years on Maintenance and not have the desired fat loss you want, that is why it is requiered a period of caloric restriction.

[@thelaurens1996]

Sorry jeff, I'm not trusting a guy named McDonald on dieting XD

[@regangrimes6707]

Exactly bro

[@draxlerdd7353]

Underrated comment

[@mmmanduh5713]

This is how I've been losing weight and keeping it off! I diet until it starts to affect how I feel on a deeper level (irritable, unmotivated ect) and then take a break.. but not an "eat everything you can" break, I keep eating healthy, stop tracking and relax a little/listen to what my body wants. Once I feel back to normal I slowly get back into my diet and repeat. I lost 30 pounds in 2016, 10 in 2017 (focused more on building muscle so lost less on the scale) and now I'm going back in.. It's slow but it's working and I'm completely changing my lifestyle in the process.. I know I can't be overweight now because I'm not living the lifestyle of an overweight person, it's just a matter of reversing what's already been done.

[@Plumbdoggg]

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