Refeeds & Diet Breaks: The Most Misunderstood Fat Loss Tools

[@Moose92411]

After what I’ve learned about our bodies, it makes sense to me that the slower and more gradually you try to change something about yourself, the better. Our bodies really don’t like to change, so the more we can get them to believe that nothing dramatic is happening, the more likely we are to succeed!

[@overpriced.cheese]

Well said 👏

[@jasmina_ollee]

So true 💪🏼💪🏼

[@bennybenny7382]

This is 111110% true, at new year I stopped all my bad habits, changed everything, reading books, diet etc.. I was suffering panic attacks and anxiety

[@Moose92411]

@@bennybenny7382 I've heard many people relate similar experiences. Better to change one habit to a time, and give it two or three weeks to really take hold

[@bennybenny7382]

@@Moose92411 Yes it's so true, and also be aware your subconscious will try default you back into your old routines. change is hard

[@JoshuaOtusanya]

Can we just take a moment to appreciate how much time it must’ve took to put this together? Super high quality content !!

[@zfost3000]

I knew this because I followed Josh Otusanya

[@isak242]

I knew this because i followed josh otusanya

[@ardy5846]

I knew this because I followed Josh Otusanya. Nyaahahaha

[@Shinkajo]

I won't do that

[@kalamuddin4253]

Get to the point man it's too long

[@Mayank8050]

I can't believe information like this is for free. Thank you Jeff, you're really an asset to the fitness community.

[@JDCIncAccount]

I wish there was more general awareness for keeping our physiques to our own standards. These diets and advertisements on YT for PEDs is insane now-a-days, it seems most of my own information either comes from the gym or this chiefs’ channel. 💪 Let’s lift hell upside down for as long as we live, brother👺☝️

[@joshroper8737]

Yes yes yes

[@Luebbe90]

It's not for free. YOU are the product, not the video. So basically you are for free, not the video. Creator, sponsor, advertisers earn a shitload of money.

[@wildcard2884]

It’s not free, dumb duck.

[@chantiera5810]

I lost 85 lbs since March last year and I basically unknowingly did diet breaks. I was very disciplined for 2-3 weeks and then naturally ate around maintenance for 1-2 weeks never more than 2 or else I found myself falling back into old habits. Everyone asks how I’ve been able to keep it off/keep losing and it’s bc it really doesn’t feel like much of a restriction to me anymore but more of a lifestyle. Whatever you do, consistency is key!

[@Whatevertheheck]

That's awesome! I've been on a diet now for 3 months and for the past month I haven't lost any weight and have been feeling so stressed and restricted about it all... maybe I just really need a diet break! Taking one now! I'm a little scared if I give int o everything I want to eat I'm going to gain a bunch of weight, but its getting way too stressful always eating just 60% of what I really want to be eating...

[@siliuksas2533]

@@Whatevertheheck Try to eat 1 or 2 days lots of carbs and prtoein, fat as normal. And then try to come back again where you were. Talking from experience.

[@myyoutubechannel6280]

@@Whatevertheheck How‘s the breaks going?

[@jadendobbs]

@@Whatevertheheckany update? i’m worried about trying this but i’ve hit a plateau in weight loss so i think my metabolism needs a break.

[@skimaskd]

how long did it take u to lose weight?

[@AnjuliMack]

I love diet breaks on prep but I never refer to days/meals etc as "cheat" days - sets people up for a negative relationship with food I find. Love this video as always Jeff!

[@pearlescent1557]

This! It also creates an "all or nothing" feel. I can take a break and just eat a bit more of what I'm normally eating, maybe with an extra treat or two - not eat an incredibly huge fat, greasy meal b/c it's my "cheat."

[@AnjuliMack]

@V King Haha at diet vacation - a well structured diet break does wonders mentally & physically for me. I personally like them. The idea of calling meals/food 'cheats' is toxic in itself because it has the idea of 'cheating' on a diet or feeling bad for eating certain things (in my opinion) so I just prefer to call food 'food' haha some is more nutrient dense, some is less :) All is yummy.

[@MindsetMattersYT]

I agree!

[@brazenbull636]

Don't even call it a diet. It's just "how you eat"...

[@AnjuliMack]

@@brazenbull636 A 'diet break' is a technical term in which the calories are calculated with a specific goal in mind, if it's a structured and planned 'diet break.' So that is the name. But in general I don't 'diet' I just track macros and that's my lifestyle I enjoy :) but everyone is different.

[@tonydavila2606]

I’ve been trying to lose weight. I started January 23. I was pretty much cutting way too aggressively. I was at 270 pounds. I plateaued at 240 pounds. I had been at a deficit for the last five months. So I gave myself a week break to where I would eat how I normally eat. No junk food. But I eat more. I was actually full after my meals. That ended up going on for two weeks. Then I got back on my deficit. I got through the plateau. Surprisingly, even though I ate more the last two weeks. I felt better, I had more energy. And now I’m starting to drop in weight again. Then I see this video? It kind of makes sense

[@carlosnieto226]

That’s me right now I’ve dropped from 340 to 290 And stalled I’ve been researching ways to get over the plateau and come across this video

[@waldenlight4005]

Jeff lookin like my dad getting ready to lecture me when I sneak back into the house at 2 am

[@CorvoFG]

It’s when you hear the click of the light switch that the cold terror takes you.

[@IronSharpensIron127]

🤣

[@Jahi_144]

“Weren’t you supposed to be eating 2500 calories? Its 3200 right now young man! You’re grounded mister.”

[@Jimsoffroad]

“I’m not mad, I’m just disappointed”😔

[@saubriz]

Did not realize that many teens (I hope!) were feeding off Jeff’s information, good for you.

[@lucianoferraz7252]

This video made my cutting wayyyyy more easy this year, last cut I couldn’t stick to my strict diet for much (doing the same amount of calories everyday). With the 2 days refeeds I’m having better workouts and preserving my fatfree mass. Thanks a lot jeff 🙏

[@lucianoferraz7252]

@Charly Nice thought, bro. I'm experimenting now doing low, medium and high carb days to see how my body reacts (even on bulking)

[@aarondd6833]

Do you do reefeeds on weekends or weekdays?

[@harleneepalencia669]

This is pretty much what Dr. Mike Israetel has been saying about dieting. Makes perfect sense to me. Diet for a while. Then eat at maintenance and let your body get adjusted to your new weight. Then diet again if you still to need to lose more weight.

[@LAGman91]

What maintenance though? The initial one on your higher bodyweight or a new one at the current bodyweight? If it is the old one then I suppose it would be a surplus at the current moment.

[@JonathanSchoreels91]

It can be stressful to go to a plateau when you lose weight. But it's maybe a positive thing : That plateau will allow you to make a "break" to then, start "fresh" a new cycle. Just like mesocycle for strength building, it would be a mesocycle for weight loss.

[@BMGipe45]

@@LAGman91 Eating at maintenance means just that, eating at maintenance. Your last sentence pretty much answers your first two questions.

[@LAGman91]

@@BMGipe45 Are your maintenance calories the same into the late months as in the beginning or lower? If same, how come they don't drop both by metabolic adaptation and less mass is what I am asking.

[@BMGipe45]

@@LAGman91 your maintenance calories will change with your weight, your body composition, your activity level, your sleep patterns, etc. Your maintenance at 250 and 25% body fat is different than your maintenance at 200 and 15% body fat.

[@tviperjester3978]

yeah I literally just finished a 6 month cut doing exactly plan C, doing 4 week sprints of restriction giving a 2 week maintenance break with amazing results. I have never been able to lose so much fat and retain full muscle. Highly recommend and now the science backs it up!

[@sk1p101]

Does your training style and intensity remain the same whether you are in the 4 week deficit or the 2 week maintenance? And, when in the 2 maintenance weeks, did you still eat clean most of the time?

[@tviperjester3978]

@@sk1p101 keep everything the same and push if you can, however for the most depending how many calories you are cutting this is not the time to build muscle, you really want to maintain muscle but cut fat. Once your get to your target weight, you back to trying to build muslce, but don’t go overblown on a calories surplus! you will just lose all that hardwork!

[@parmeetsandhu7221]

Hey man could I do 2week deficit 1 week maintain instead of 4, 2?

[@tviperjester3978]

@@parmeetsandhu7221 yeah I wouldn’t see why not, for me I like to increment things in 4 week stages, it may just take longer to hit your goals.

[@jonm.678]

I’m going to start incorporating refeed days on the weekends. I’ve been cutting for three months straight and lost 23lbs while regaining lost muscle (really it’s kind of like a recomp. And recently my progress has slowed. So I think I have to get a little more methodical with my approach to diet

[@joerogers9271]

This is incredibly relevant to me rn thanks big daddy nippard

[@cohnankotarski]

Same! I was just searching on it

[@Baeur]

Same. I've been killing myself since nov

[@Kai_Ning]

Same, i've been yoloing weight loss since last year and am stuck at -12kg since... quite some time now. Good thing is that i ain't gaining it back, bad thing is i'm stuck 'cause i don't really look at what i'm eating. I just decided this morning to start counting calorie in order to finish the weight loss and knowing that intermitent diet might be even more potent i think i'm gonna try to go for a 2 month of constant diet and then intermitent dieting untill i reach my goal. Knowing myself, i might just gave up immediatly the constant diet and just go for the intermitent one anyway...

[@SouthernConnecticutAirsoft]

BIG DADDY RIPPARD

[@noahdavidperry]

same haha

[@jasonvoorhees895]

Here's what I've experienced: A few years back, I started making some dietary changes. Not with the goal of losing weight, but I started going to school, and had gotten into the bad habit of fueling myself on sugar and caffeine throughout the day, and it was affecting my moods really bad. My first change was to make myself eat oatmeal in the morning, instead of a muffin, or pastry (i don't have an appetite in the morning.) Suddenly, I started losing weight. Long story short, I cut out regular sugar, white flour, the carbs I eat are low-glycemic, and I lost 50 lbs in about 9 months time. HOWEVER, I hit certain plateaus along the way where it seemed like I wasn't losing weight, even though I was sticking strictly to "the diet." Also, since I wasn't exactly making a huge deal about losing weight, there were times I went off the diet, carbed up, and ate refined sugars...then noticed the plateau busted, and the weight start coming off again. At first, I thought I was imagining things, and there must be something else going on inside my body that I didn't know about. THEN, at some point I saw a video by Dr. Berg where he said that a low carb/low glycemic diet CAN help a person lose weight, "...IN THE CONTEXT OF A HIGH CARBOHYDRATE DIET." He pointed out that after a period of carbohydrate deprivation, our bodies will eventually have the same insulin responses to fats and proteins as it does carbohydrates. That seemed to explain what I was experiencing.

[@ceshockey6]

bang on about this ive always been a leaner guy naturally but when i would diet for summer etc...i would get scale focused for some odd reason and i noticed after a while the number wouldnt go lower until i through in these crazy cheat days. A day or two after the scale would just drop to new lows.

[@abishouse7910]

I experienced the same just this month by accident. I was eating low calories and low carns low fat for about two weeks not really noticing too much weight loss. Then I ate my favorite meal tikka masala with white rice and garlic nan bread for breakfast and dinner for three days in a row during moving house and then went back to low calories and oh my goodness I could see such fast weight loss results within 1-3 days physically in front of my eyes. I haven’t got on the scale yet but I plan to once a month instead of once a day which was discouraging

[@xroyalblood5472]

This is really high quality content, must have took a long time to put this video together

[@stefanslater8342]

can you do a video about how the body holds water? carbs, sodium, salt, creatine even alchol and illness? I think we're all used to looking at the weight on the scale and see it moving about a lot, I certainly do and know now that a lot of it is to do with water it would be great to have a better understanding of this so that people are more educated when they're starting a diet. Thanks!

[@annah7648]

This is such a good idea!! Can I add periods to that list because for people who have them oh boy does it make a huge difference

[@brittanys5969]

@@annah7648 OMG! This! My period comes and I gain 5 pounds and struggle to lose it for the entire month if at all. This has been happening a lot recently never had this issue before.

[@Mark-nh7zg]

My cheat meals are just including one or two things that are a bit extra every few days. Not that many extra calories but regularly keeps cravings away. Way better than going super over the top periodically.

[@abdelrahmankaram4297]

I'm with you in that point

[@juskeepblendin1141]

Same!

[@totally_a_spy]

Same. on my weekends I let my cravings guide me a little. But even then not much When you're so used to watching what you eat that you enjoy it you're not really looking to break that altogether for a couple days at a time

[@bobmcbobg1696]

I’m person B. Strict all week and less strict on the weekends. Maybe I’ll get dessert or have a soda. It’s been working for me but I’ve kind of plateaued. Maybe trying C will help if I try being less strict for longer than a weekend. Let my body enjoy some carbs for a little longer then going strict again.

[@fotisnikolaidis2313]

Just swap one of your regular meals to a cheat esque meal without overshooting more than 300xalories over what you already eat, you cant tell me you need 700calories of junk to manage your cravings assuming 400cals of your average meal + the 300 extra the junk.is gonna have. My personal trick is getting oatmeal.with chocolate flavor add protein powder and a banana or two and it feels like a cheat meal but.its actually healthy.

[@MaskedCrusadr]

As someone who just graduated with his physical therapy degree, I have a great appreciation for how much science you involve into your videos. It makes it more enjoyable to watch and lends weight to your conclusions. Keep up the great work!

[@plugingames6989]

In my experience, refeed days and workout breaks both work wonders to break plateaus and to keep the body moving and burning fat. So it is a great physiological tool, not just a psychological one. I was forced to stop training and dieting for 3 days, basically junk food all that time, and the week I got back was the one I noticed the most drastic and accelerated fat reduction during the cutting, I got much leaner than I was before the break, vascularity increased crazily.

[@ashleyhaley6322]

Yup! Very true!

[@davothegreat9990]

Very true. But only true for athletes that's been dieting for a while not for people who just started out. Cheat days are a bad idea for beginners. Just saying this cos I hear this all the time from beginners after the first day of dieting, "is my cheat day this weekend"...🤣

[@ceshockey6]

bang on about this ive always been a leaner guy naturally but when i would diet for summer etc...i would get scale focused for some odd reason and i noticed after a while the number wouldnt go lower until i through in these crazy cheat days. A day or two after the scale would just drop to new lows.

[@Slidingsubtly]

So you have the eat everything cheat day approach? Not just the eat at “maintenance” approach?

[@butterpecanrican_]

As someone currently on a diet break, I fully support this approach. I'm happy to have finally found what works best for me. 6 week aggressive cuts with 4 week breaks at maintenance cals in between. The cut phase will continue until I reach my goal.. of which I'm currently less than 10 lbs from! I'm not in a rush though. I feel really good and strong.

[@markkelderman2439]

Life is definitely too short to eat raw chicken breast and broccoli every day. I couldn't agree more on this video, Jeff. I mean, you can eat exclusively clean food, but no longer than a month or two months may. You simply get bored and exhausted of that undelicious food. Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from Dietarize... Good thing is that they allow you to choose food you actually enjoy eating and even make some space for cheat meals. Results are great so far, I lost 6lbs in 4 weeks!!

[@karlbodmer4368]

That's exactly true. I just can't stand anymore this undelicious food I am eating for 2 weeks already. Maybe I am going to try that new site, and see how it goes.

[@india1846]

your life really will be short if youre eating raw chicken lmao

[@Astranoire]

Please don't eat raw chicken breast 🙏

[@markkelderman2439]

@AR Ibrahim Thanks for the advice

[@markkelderman2439]

@@india1846 Yeah, true haha

[@lifewalkerusa136]

Im just trying to figure out if i can drink this milkshake or not

[@maffeoragosta]

Just count in your macros. Did you lose body fat btw?

[@legacy9867]

😂😂😂

[@prajwal_747]

Samee.. it's a weekend n I've been on the verge of ordering a pizza😂

[@brianalonso9188]

Lol

[@aloismercado6826]

You probably can’t

[@jesserichard9265]

This is exactly what I needed in my life this week after six months of a deficit and a plateau.

[@cohnankotarski]

Same!! Jeff coming in clutch

[@jacksparrowx1196]

same here, after 7 months and 110lb loss. its time for maintenance week or two 😅

[@raunak9257]

@@jacksparrowx1196 hey man ive been in a plateau for 2 months, should i have a maintenance week too

[@jacksparrowx1196]

@@raunak9257 hi, if you are sure that you track kcal correctly and not over eating do it.

[@jacksparrowx1196]

Also, get in habit measuring yourself. Maybe you loosing but weight stays the same. Happens sometimes specially if you loosing for long periods of time or new to lifting

[@laurengirardin2390]

Jeff- I was on a cut for 2 months and was starting to get to the point of feeling fatigued physically and mentally and extremely hungry! I lost 10 pounds which was awesome, but My appetite I know was much bigger than 1500 cals. I decided to just take a week diet break at approx 1900 calories a day, and it helped immensely! My appetite went back down to normal and I’m ready to do the second half of my cut, 10 more pounds. Then of course, settle for maintenance calories. Also would like to tell you I completed your upper/lower hypertrophy 8 week program and see awesome results but am going to run through another cycle of it until my cut is over. Then onto your power building program 💪🏻👍🏻 Thanks for all of your advice!!

[@SomeKidFromBritain]

Can you do a science based video on Heart/cardiovascular health, heart strength and endurance?

[@BarbellSanctuary]

I really like Nick Bare Fitness for that.

[@riveralvarez7517]

Life is definitely too short to eat clean food every day, and some diets can take a toll on your mind and body. I couldn't agree more on this video, Jeff. I mean, you could eat exclusively clean food, but no longer than a month or two months max. You simply get bored and tired... Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from Dietarize (you could thank me later 😀😀). They allow choosing the food you actually enjoy eating and even make some space for cheat meals. Results are great so far!!

[@juskeepblendin1141]

Absolutely agree

[@user-zk4dv2nx8k]

these Dietarize comments are pretty suspicious

[@bigc181]

@@user-zk4dv2nx8k 100% just lip service from people who work for the company.

[@user-zk4dv2nx8k]

@@bigc181 a smart and new approch , ngl

[@JD83000]

Agree but I feel like shit when I eat junk food.

[@kevinramirez8382]

I personally love my refeed days. Psychologically, it helps me look forward to spending the day with my kids and wife because we eat junk together. It’s also something I look forward too during the week. Thanks for the video!

[@valhalla8227]

Amen

[@AbDirkie]

Same!

[@eftiprwtopapadakis9310]

This is not a refeed but just a mindless cheat day. Refeed days are structured and still you have to be strict about your macros.

[@fujzokretencina7536]

Your family shouldn't eat junk. That's why you are obesse, coz your parents did that to you. Teach your kid about how to be healthy and in good shape. His life will be much sweeter

[@manerisports7937]

@@fujzokretencina7536 shut the f up thats aboslut not reality and absolut not healthy and will destroy their social lifes, eating only "healthy" and "clean" thats so stupid even jeff made an video about how dumb this is.

[@jludwig5374]

This is probably the best news I've ever heard since starting my recomp. I've been pretty lazy on my diet the past 2 weeks and eating at maintenance or slightly above maintenance (after 1 month of caloric deficit). But I guess if I go back to a deficit now and continue this cycle then I should have an even better body comp than if I had stayed on my diet lol

[@dbax3500]

Right I'm like ok so the days I didn't do so well actually will help me in the end if I keep getting back on track. Hmmm ok!

[@nassimessayli8845]

True , but double the time you wanted to reach those goals , but yes they will reached and sustained as long as “we” don’t F it all up like I have 4 times in my life and thankfully I am back on the decline (Scale) 😅

[@MaritaKvam]

Man, I appreciate the amount of work that goes into these videos! Everything from the script, the way you talk and how these are edited makes them so valueable and easy to learn from! 👏

[@Zeralop]

You have a nice face to look at

[@user-ij9uk8tn8i]

Just re-watching this. It would be really interesting to know how the menstrual cycle plays in to this. Apparently women's daily energy and nutritional requirements change depending on which part of the cycle we're on - so understanding that may also help with adherance/practicality... Thanks Jeff - I love your videos! These days if I have a muscle gain/fat loss / weight training question - first thing I do is search to see if you've done a vid on it!!

[@sarabennett6295]

Women naturally need to eat more carbs a week before their period because their hormones require carbs. Watch Mindy Pelz videos on how to eat according to your cycle

[@magdelaineomoore8860]

right?? Great point! I've been implementing a gym routine around my cycle where heavy lifting starts right after period ends, and more cardio and pilates-type workouts during period, but I hadn't even considered how diet affects the body during a menstrual cycle.. Awesome point and I agree completely - it would be great to know how it all fits together!

[@gauravsaha7314]

I am from future and I can already see Coach GREG making a video on this.

[@annatardlordofderps9181]

"Calories in; calories out"- Gilbert Godfried impersonator can be heard in the distance

[@baconfromhell666]

People from the future can see people making videos?

[@Pubg-ho4ll]

kzbin.info/www/bejne/rWKneZatZsaDg9E

[@khoahuynh2912]

I didnt get the joke. Can you explain it for me? Thank you.

[@BornIntoTheGrave]

And he did! 🤣

[@backpacker9131]

Just found your channel a few days ago. My gf and I decided to sign up for a gym for the first time and have been taking it very seriously for a couple months now. We're not sports people, but we do hike A LOT. One thing we've noticed recently is how our fat isn't quite going away at the rate we thought it would. We know nutrition and diet is very key to this, but its hard to hear people tell you about a diet they use and say "Trust me"... We much prefer taking our workouts and diet from a scientific perspective. So watching your videos has helped us realize some things we've been doing wrong, and some we're doing right. Thank for making these videos.

[@StephanieButtermore]

13:50 smh 😂😂😂

[@hhfbko]

Yep

[@HereForTheComments]

Has anyone ever told you that you and Jeff are the real life Kuki Sanban & Wally Beetles?

[@rooost9856]

@Nasty curlean opened my eyes on both jeff gayvaliere and gshred

[@cereofficial909]

@@rooost9856 why insulting gay people like that mate?

[@rooost9856]

@@cereofficial909 pls dont be a pc police here it was meant to be a joke, i have never seen gay people be as dishonest these two guys i mentioned

[@maddyG7414]

I’ve been doing this unintentionally, and it’s been getting me to shed the last 10 pounds that I’ve struggled with for years. I totally changed how I view food and eating, and I’ve been focusing on eating lighter, micronutrient/volume and protein rich meals that I still really enjoy, and then have a couple days a week where I have a more calorie dense meal- not an entire day or stuffing myself. Just a comfort meal on the weekend. A couple days a month I find I eat a bit heavier naturally (depending on time of the month). And then I feel satisfied and I want to go back to my smaller meals with more veggies. All of this practiced with zero guilt or attachment to an outcome has saved me. I don’t stress about food and I just aim to have convenient grab and go options for my meals: cut up veg, pre mixed salad and prepped protein.

[@QuiescentCookie]

A, B and C would be identical triplets not twins Your graphics game is really on point in this video though, you've really upped the game and it shows.

[@CallOfDutyLoser]

There's no such things as identical triplets either so being pedantic here doesn't really work

[@QuiescentCookie]

@@CallOfDutyLoser actually monozygotic mcma (identical) triplets do happen in humans but I do accept that they're exceptionally rare. More commonly for trips you get one set of monozygotic monochorionic twins and a third dcda twin.

[@CallOfDutyLoser]

@@QuiescentCookie interesting, genuinely didn't know that was a thing

[@QuiescentCookie]

@@CallOfDutyLoser ahh it's grand, you're also right I was being awfully pedantic about realistically what's a rare occurrence.

[@etatauri]

36 years old, first time trying to get healthier, stronger and leaner. I only watch your videos because you are one of the only health youtuber who goes the extra mile to cite peer reviewed studies and science to back up everything you say. No gimmicks, click baits, biased hearsays, sales pitches, unfunny sketches, or toxic masculinity; just real science broken down to laymen's terms explained in calm and well produced videos. Thank you!

[@insomnolant6043]

>toxic masculinity You're not gonna make it.

[@slight_inconvenience]

Jeff your huge calf is staring at me and making me insecure :(

[@Calebanton]

Short guy calves are crazy

[@mattrobinson195]

Listen to his voice... that will make you feel morr secure.

[@ChriSX13]

omar isuf would like to have a word

[@jacobstevens7046]

I like how you say calf singular.

[@roadtoempowerment3316]

Why would someone obviously not natty make you insecure

[@Gregorz]

Throughout my life I've done continuous crash diets, even complete two week water-only fasts. I've struggled to keep weight off my whole life. Lately I've been making more healthy eating choices and I feel like I've finally gotten to a good, sustainable place. Research like this puts so much of my past experience into perspective - I was really crashing my metabolism, following by binge eating, which is the worst possible thing I could have done. Now instead of trying to hit a certain amount of weight loss "by my birthday" or some other ambitious metric, I'm just trying to change my weight slowly and permanently. Thank you for these evidence-based videos, they've been of huge value to me.

[@WhatIveLearned]

Came across this cause I'm experimenting with eating every other day (36:4? IF) Really interesting. Great breakdown.

[@darthhelmet8532]

Cool seeing you here, I love your channel!

[@condoriris6286]

I can't believe that you recommended this channel, this guy is promoting junk food and high carb diet all the time.

[@carastone3473]

@@condoriris6286 carbohydrates are a macronutrient, dude. Your body needs them. If you actually WATCH his videos, instead of just glancing at the thumbnails, he does NOT actually promote junk food.

[@condoriris6286]

@@carastone3473 kzbin.info Watch and learn

[@gtcam723]

@@condoriris6286 so you’re recommending a chiropractor that doesn’t cite research... riiggghhhhttttt

[@travisoliver9826]

Between Jeff and Dr. Mike I'm well on my way on the most controlled, precise, and most of all EASIEST fat loss program I've ever tried. The hardest part of all of this is the waiting. Good content!

[@makena_m8128]

Jeff coming at it again with these videos LEGIT LOVE. Ive read these studies before but the way these graphics are laid out makes everything 10x easier to understand and apply.

[@ArcangelGamingEntertainment]

After working out and eating well for almost 12 months, as great as all the physical stuff is. I've learnt that you absolutely must take your mental health into account and not be too harsh on yourself. Unless it's your job or for competition, allow yourself to make mistakes when dieting and plan for times where you can eat more of the foods you want to, not the foods you have to.

[@gorramreapers]

I really appreciate all the hard work you and Stephanie put into your informational videos. So much good content. There is so much data and conflicting or irrelevant data out there, so thank you for sifting through it all and parsing it down! I think I needed this for my own sanity 😂

[@michael54637]

really love seeing a science based fitness channel getting over a million views, people want this type of content! Well researched, beautifully visualized and masterfully summarized. This channel is gold!

[@CarelessFarter]

We NEED the same video but for weight gaining !

[@HumanMechanism]

Juji just made it, man

[@kuramen5095]

@@HumanMechanism which one is it

[@ditz3nfitness]

True!

[@thespash7391]

Just eat peanut butter sandwiches bro

[@6pac.]

+1

[@miakusasuke123]

I've been working out for about a year now and at first I tried to keep a very strict diet only cooking at home and eating clean, a year later I've learn that the more you restrict yourself the more you'll fall back into a binge eat, so now I eat clean on the weekdays which is when I workout and during the weekend I let myself eat a bit of everything I please with moderation but I still enjoy stuff that I used too and it's been helping me more than just eating clean all the time.

[@MrDriedanddone]

When I was dieting to lose weight I 'd have cheat days from time to time, usually 1 cheat day every few weeks and I would just eat whatever I wanted. I'm sure these cheat days would have slowed down the weight loss process but the reality was that cheat days helped me to achieve my goal because being on a calorie restrictive diet for a long period of time can be very hard and cheat days were a great way to stop me from going insane from dieting. After a cheat day I felt refreshed and refocused.

[@---David---]

Diet breaks can also help with breaking through a plateau when you're leaning down (cutting). A diet break increases your metabolic rate again after a period of dieting. This means that once you start dieting again after the diet break, your diet will be effective enough again to break through the plateau.

[@BK-dr3px]

Honestly this is probably my favorite video that you've ever done. Really appreciate the time and effort you put into your content!

[@michaelpacheco6592]

Right on time with this. I’m feeling so depleted right now and contemplating a refeed 🤩

[@SuperYogagirl]

Me too

[@michaelpacheco6592]

@@SuperYogagirl the struggle is real. My body hates me right now 🤣🤣

[@PattyLifts]

Appreciate you Coach! Def helped me achieve levels I thought I would never reach! :) P.S. That ENDING LOL

[@hhfbko]

Yup

[@abhishekchaudhry80]

Wait he is coach too?

[@cereofficial909]

@@abhishekchaudhry80 yup

[@ixmaxwardxi1977]

Not everyone’s Greg dude. Just follow both the Jeffs on KZbin you’ll learn so much more than an old man on hrt screaming and saying the same thing over and over again. If you want to grow beyond noob branch out.

[@keso_r]

You're looking absolutely shredded here man! Good luck on your cut this season 👍

[@quebec0909]

This needs be on television. Amazing presentation with editing and stuff. Very professional and intact.

[@justhair17]

I feel like one of the reasons why that one study showed such a big difference is because it was done on obese, non-trained men, who probably lost some fat even when on maintainance calories, in form of a recomp, which then lead to the increase in total fat loss.

[@perman07]

While that might be true, that still doesn't account for the lower metabolic rate they ended up with.

[@sevenstringsyndicate6250]

This is absolutely incredible. I’m doing my first cut in 5 years mostly based off info from your videos and for the first time seeing the progress I want all with the comfort of knowing the mechanics are scientifically backed. 10/10 channel dude

[@Hugo_Verse]

Bro i think it would be very very interesting to get a similar video on the best way to do a proper lean bulk. Comparing if it is better to have continuous surplus or more moderate, even with some days with deficit day and one day or two with a big surplus.

[@eftiprwtopapadakis9310]

i am so interested on this too...

[@andersonmyhr8263]

I think a lean bulk is still bulking with a surplus + also gaining fat but, more muscles give the illusion that you’re getting leaner. It’s just a way of not overdoing a bulk.

[@Hugo_Verse]

@@andersonmyhr8263 yes sure but would it be beneficial for exemple to have a low cardio basic activity dayli

[@andersonmyhr8263]

@@Hugo_Verse part of the key to being lean is to be physically active everyday, so yes. But I’d say being lean and bulky naturally is just being on point with every aspect of exercise and diet.

[@Hellopleesh]

JEFF SEE THIS COMMENT ^

[@rosea2350]

I’m on a 1200 calorie diet and I have a maintenance day once a week of 2000 calories. I’m still losing weight and it’s great for my mental health.

[@blademontane]

I love being in a set of 3 identical twins 😂

[@bruhj]

@@neildobbs7278 unless they start the experiment from birth and live in a closed system their entire lives, i dont think so

[@What-he5pr]

You could work one 24 hour shift.

[@andytom91]

i lost 13 pounds in the last 2 months and Jeff is why. Once I understood the science behind caloric deficits as well as increasing protein, carbs, and other beneficial foods and decreasing processed foods high in fat or sugar (if not completely ridding my diet of them altogether). Jeff made it easy for me to understand what I needed to do and helped provide the motivation to actually get it done. I wish he was my trainer but definitely couldn't afford that..anyways thank you Mr. Nippard!

[@2010kgurl]

Dang you really put a ton of work into this video. Thank you!

[@mohammedalharbi4979]

Please don't stop making videos ever we never have been exposed to such an enormous amount of information before I lost 32 kilos learning from you thank you very much all the love from saudi Arabia ❤❤

[@latifoljic]

I've been dieting 3 weeks on, one week off and refeeding a bit above maintenance on weekends while training the whole time. I've lost a ton of weight and build a good amount of muscle and feel healthier than I've felt in years.

[@DMRCapitalHill]

Refeeds are an amazing tool

[@NathanChon]

Been on a cut and was able to lose 9lbs within 9 weeks. However within weeks 9-10 of my cut, I started having intense food cravings, and was noticing a slowing in my metabolism. Started incorporating the refeeds this week and am already feeling better mentally. Will update my progress.

[@RoastingDad813]

What’s the update bro?

[@Oyashio202]

Everyone doing how to cut fast videos. Jeff Nippards comes in saying, guess what, you should've started 10 weeks ago. The real truth stays the same. Slower and longer, the better.

[@ARESxGG]

I'm so lucky to stumble upon Jeff's YT page

[@aliforeveryou]

Coach Greg is going to react to this harder than last time

[@Juan-tm9rs]

He's honestly starting to get annoying tho...

[@seanissomething]

Imagine someone like Jeff taking days to put together all this research, do all these animations, put together this well thought-out video, and all Greg has to do is play this video and sit there and do a one-take talk over it that takes like 15 mins of his day and minimal effort. Lazy stuff man. Maybe he should try HARDER THAN LAST TIME to make well constructed educational content instead of webcam one-takes of just screaming and drama.

[@soulreaper1461]

@@seanissomething maybe you should all stop viewing his videos and mentioning him everywhere

[@phillipgrunkin8050]

Maybe you should all stop complaining about people you don’t watch 😳

[@GalacticoBernabeu]

@@soulreaper1461 I heard about him the first time through KZbin comments, so every time someone mentions him he gets free exposure. Exactly what he wants

[@amandab4806]

jeff always answers the questions in my head throughout the video. everything he does is perfectly laid out

[@Ryan_Johnson]

This was an amazing video. And perfectly well timed. I am in the process of losing my last 20 to 25 pounds right now and was thinking about the best approach. I am not in a hurry so I think it will be diet breaks for me

[@Itz_Elite_Gaming]

How'd it go? Let me know if you see this!

[@Ryan_Johnson]

@@Itz_Elite_Gaming it’s going well. Maintaining my weightloss and have started adding some muscle. Still have about 15lbs to lose. Slow and steady….

[@ArtGuides]

Without getting into the video too far, ill answer who i think will benefit the most out of the diets. I know its not diet 1 out of experience. My deficit was 2250, every 2 weeks i had a single refeed day of like 3000, every single time i lost most weight after a reefed, every time without fail. So that told me a lot and proved the importance of refeed. Im gonna guess the third diet is the best but could be second, i know its not the first

[@ArtGuides]

FYI ive lost nearly 40lbs since Nov 2020, rarely ever losing 2lbs in a week, mostly only after refeeds did that happen. Currently on a 2 week maintenance that will end tomorrow, will start my diet and lose remaining 17ish lbs, i found ive kept most the muscle i built this way

[@lououellet8964]

*screaming voice saying buy my freaking cookbook heard in the distance* All the greg fans know he’s 100% making a vid about this

[@thetsarofsalt2485]

I love how technical you get in every video, it's really interesting to see what studies have been done and the different benefits we can take away from them!

[@traviscue2099]

Cheat days to a lot of people is eat 5,000 calories of junk. I don't have cheat days, I'll just add snacks in my week. Or go out to dinner, but eating junk all day just makes me go back into old habits.

[@divyansh6574]

Yes, i even prefer some tasty protein rich food than junk

[@gibcoprobe66]

great video. Really glad you touched upon the Matador Study. One thing to mentions that in that study, even the ''diet break'', since it was at maintenance, must have been a challenge since most individuals, let alone obese ones, are seldom at maintenance.

[@bunny2chandu]

So when on a diet break, should we calculate our maintenance every time, keeping in mind our lost weight during the process ? If yes, should we lower the deficit after the diet break, according to the new maintenance calculated?

[@sweetcheex]

My input on this, when you schedule the diet break you should have a rough idea of how much weight you're losing per week, so let's say you're losing 1lb per week and you want a diet break, with that in mind you'll know you're about 3500 calories deficit per week, so 500 per day let's say, so just add 500 to what calories you're currently on whilst losing 1lb per week, that usually works out around maintenance sometimes slightly over or slightly under as water weight will be a thing and glycogen replenishment. When you want to continue dieting, you drop off however much you want, so 250 if you want 0.5lb per week etc. Hope that helps. This is the way I've approached it from going from 236 to 214 to 216.5 since Jan (finished 214, 216.5 is roughly the weight when glycogen is back in my body and it fluctuates under and over some days but all I did was add 500 calories to my deficit I was on so I'm now eating 2950 instead of 2450 til 6th June before carrying on).

[@MtheBarbarian]

If you are calculating with your body fat percentage included, so that your lean mass is determining your maintenance calories, it shouldn’t change too much. If you base entirely off total weight you could drop the maintenance too much and risk some muscle loss. So yes recalculate, but use a formula that takes into account your body fat %. TDEEcalculator.net has this feature .

[@ChadAV69]

The way I use cheat meals is to curb the “fun appetite”. You can be perfectly full but still crave food. So what I do is I just eat something that’s not on my daily intake for the cut and I then alter the rest of my meals to try to stay around my target calories and macros for the day. So now I have curbed the “fun appetite” for a little while while not impacting my weight loss. The reason I do this is because I usually just eat the same thing every day when cutting, so I don’t have to use mental energy planning my meals every day. And since you need certain vitamins and fiber etc on the daily, it’s hard or impossible to fit in “fun” foods on a daily basis when cutting.

[@lKingRichardl]

Yay! Coach Greg has another video to make a video about 😂

[@greene.apples]

as a woman who has been on a weightloss journey i realized i’ve sort of unintentionally been following the on off on off long term diet schedule because of how my hormone cycle effects my appetite. i’ve had so much more success losing weight in the last 6 months and i think it’s because i finally stopped fighting my body’s natural rhythms with appetite and started working with them instead

[@guimcast1]

The infos, the editing, the time spent to summarize everything in a less than 15min video... Comments: coach Greg reaction something + lol cookbook. We humans are weird haha

[@theadvocate3947]

I love that he cites studies in his videos.

[@Hugo_Verse]

I can feel we are going to get some video from our favorite doctor.

[@livingmyjameslifeRN]

Haha was thinking the same

[@MB-fu8pu]

I appreciate you not shouting at me for 20 mins to get your point across. 🤜🏻🤛🏻

[@victorruiz3877]

I would love to see a video about the other side of the coin: how to gain weight and diet options that don't make you look like a balloon after a few months. Great work, Jeff! Keep it up!

[@alexgrey2592]

Just eat at a moderate surplus of about 300 - 400 calories (max) and youre good. Simple as that.

[@MsCatalicious]

Use a clean bulk

[@andyb9664]

also... kiwi

[@outofcompliance1639]

Lots of experts say you don't need carbs, ie keto diet. Replace carbs with fat.

[@Drc123Trucks]

Bro I would really like to see a technique Tuesday or something on posing. Like just running through the mandatory poses and giving techniques and tips. Idk, felt like a decent idea for a video

[@JavierCespedes90]

6 days of strict diet and 1 day of eating however I want, including pizza, donuts, etc, has worked for me. Sometimes I go longer strict, a few weeks or even 1-2 months-but having a diet break definetly works long term if you do have the capacity and discipline to stay consistent with a diet.

[@GuitarLegendvideos]

Hi Jeff. What about bulking up those carbs around your workouts? Instead of just 2 days. So still the same weekly net kcal but really keeping carbs lower on days off and higher around your workouts?

[@mobeennawaz1506]

Evidence Based advise... Truly unrivalled

[@littletyke76]

Try it and see if it works for you! Do your own experiment. Everyone works slightly differently. Probably doesn't offer too much more benefit that say just taking your days carb total and loading it mostly around your workout (Jeff did a vid on his daily diet and it was this approach) but who is to say you personally won't get more benefit in your suggested method. There is probably a value out there saying how much carbs taken before a workout is optimal to give you the best bang for your buck, though I would assume loading too much beforehand just has a tapered effect of diminishing return, but without trawling through the web I dno what that is! Maybe you could find such a thing.

[@thor498]

Muscle growth does happen during rest not workouts so that doesn't make a lot of sense

[@FerintoshFarmsPhotography]

When I first started I crash dieted like a silly person, not knowing what I was doing so my progress stalled out(made me tired, irritable, felt weaker) so I took 2 months to restabilize, now I'm loosing weight again without feeling like crap at a much smaller deficit.

[@Daazle]

Did you eat at maintenance for those two months or at a slight surplus?

[@jamesott9375]

So basically it’s what you like best and can stick to the longest?

[@livingmyjameslifeRN]

Thanks doc

[@crazyaboutgains157]

always has been

[@zahedah80]

I appreciate all the editing in this video

[@luisgcr]

Real masterclass. Much thanks, Jeff!

[@ahmadhamdan44]

I wish people present research papers in other fields the same way Jeff does here! We should start calling you professor Jeff

[@AnSturbin]

Sweet, I was doing diet breaks already due to my poor self control. Still seeing results, though!

[@nassimessayli8845]

Jeff … Hands Down is the GOAT of You Tube Science Based Fitness. Please take your crown 👑

[@ireallyhatemakingupnamesfo1758]

Is there any research about the inverse of this? Effects of Variable calorie Intake on a bulking cycle?

[@ibraheembadat6418]

Oooh that would be interesting, I read something about dropping to maintenance calories on your off days while bulking but i can’t find the link

[@sallygazzaz2796]

For the first time since i started my journey in 2012, I have been doing 500 deficit 4 days per week and 3 maintenance days while doing 4-5 hours cardio per week and I have increased in muscle mass, strength and on my way to getting freakin shredded !! I also do 1 week diet breaks eatinf at maintenance every 10th week of my cycle which is my deload week which has helped me replenish my metabolism and start my new cycles feeling stronger n motivated !! Im only on my 5th week n seeing amazing results .. dont feel starved or mood swings n getting shredded AF ..

[@invitingdisorder7434]

you are my go 2 for nutrition/ fitness info love that you use studies an actual science in your opinions... I've lost around 115 lbs in the last two years thanks my dude!

[@sylvan47070]

I have done damn near everything. Low carb. Intermittent fasting, multiple day fasting. CICO, cheat days, cheat weeks. etc. I am a 53 year old man. Both my parents are obese. in my sample study of one, low carb and intermittent fasting, not counting calories, gets me to about 20-22% easily. After that, not so much. Multi-day fasting obviously cuts a lot of calories quickly and is a great way to jump start mentally as you see immediate results, most of which is water weight though. Finally, for me. One to two cheat days a week with a cheat week every 6 weeks or so has had the best results and brings me comfortably to 10% which is as low as I want to go. Generally I matched my body weight to protein intake, 10x body weight for daily calories, try to limit to 40 grams of fat, and the rest carbs.

[@quirinogargiulo2953]

3:15 THE ITALIAN BLADE ANDREA PRESTI 🇮🇹🇮🇹🇮🇹🇮🇹🇮🇹

[@findingfitmom9926]

This was awesome information. I have been on a weight loss journey for a very long time, but this year has been my most consistent year. I tracked for a month found a good baseline where I make progress, but also don’t feel miserable. But I felt like I needed to take a break from tracking. I’m sticking to my same meals that I was having while tracking so I know I’m in a good range of calories and I’m still constantly making progress, but this last week I felt two things, 1. I needed a short break from training so hard (so I took 3 days off) 2. I felt like I needed a little more food than what I normally consume. Now that I’m on my last day of the break, I naturally went back to my pre planned basic meals and am ready to hit the gym tomorrow. (The day I decided to take this break was because I was crying at the start of a training session from just being so emotionally and physically worn down... pushed through that workout and decided it was time for a short break). I’m super happy I took this break and happy that it reinvigorated me to want to go back to training.

[@HendersonHinchfinch]

How the hell is Jimmy Fallon still hosting a show. He is the epitome of awkward

[@chasepotter2376]

He’s easily the best late show host there is right now. The least political one for sure which is nice.

[@Star-xq6nt]

Big ok

[@sucraloss]

This makes a ton of sense, little diet breaks can be thought of as rest-stops to your goal weight/body fat percent. Use them if you feel a need, but don't get stressed and think you absolutely need to work in diet breaks on some kind of schedule. I'm trying to get down to 12-13% bodyfat from about 16% at the moment and I can usually do continuously, but every couple weeks I'll eat closer to maintenance. Glad to hear that doesn't throw me off, if anything I'll still get to the same goal, just over a longer period of time. Not competing so no rush to get there.

[@KevinCease]

Thank you god for this video. This is exactly what I have been struggling with myself since I began.

[@theManuScript]

Wow the Rock made it to Jeff Nippard channel!

[@peaj4812]

The Rock is going up in the world 😏

[@markmaurer8929]

@@peaj4812 🤣🤣