Should You Use Diet Breaks? Latest Research. | Educational Video | Biolayne

[@ddavidjeremy]

Maintenance phases have made a huge impact on my weight loss journey. I usually go 4-6 weeks at maintenance then I'm back at it. Fatigue from dieting is real

[@Mo-kl4fb]

Last year I went on a 5 month cut no breaks like a moron lmao

[@ddavidjeremy]

@@Mo-kl4fb live and learn. I did the same thing before. Probably longer lol

[@jesmondo5785]

Definitely at the highest level of diet fatigue I've ever been. All I want to do is smash huge amounts of food in my face. Going to take the cravings as a good couple of weeks at maintenence then back at it for 3-4 weeks

[@snackpup]

i couldnt sleep lol !!!

[@DayyHughes]

I've been on a diet break for about 18 months at this point 😅

[@bullinvginshop9011]

I once took a diet break/ deload for 7 years.

[@thelastMaster100]

Been like 5 years for me. My cut is gonna be insane. Lol

[@James-Lifts]

I went like 3 years just now and I’m 2 months into a cut and already getting my abs back but I still have a muffin still need a couple more months

[@TheMarkTenification]

Another psychological benefit, you can see your progress better. Whenever I go off the rails on a diet, I always notice how good I look after cheating, because my muscles soak up all that water and glycogen, and are more visible because I've just been on a fat loss jag. Also, my numbers in the gym crash and burn. So, with 2 on, 1 off, I get to see my progress more regularly, and have periods where I'm maintaining or regaining lost strength. All of this is motivational.

[@howbradknew]

This is so helpful. I've been so confused on diet breaks and their efficacy. This breakdown provided a lot of clarity. I love the idea of thinking in terms of "fat loss sprints!"

[@ShadowStarlight]

Been on a diet break for about five weeks. I gained around 1.5lbs. Which isn’t a lot. No noticeable change on my body. I was eating a ton of food. I also keep my physically activity. To walk a few hours and workout 3 times. For 30 min in them weeks. I still track while in this diet break. It’s the only way to learn. How to truly maintain for me. The worst thing to do.. is not track. Cause don’t know what or how the body react to certain foods. Like levels of sodium, carbs, and so on. I plan to do two months total. If I maintain successfully I’ll go for three. Maintenance is a set of challenges in itself. More challenging than wl itself. With maintenance if one go over calories. There is a gain immediately of fat. With weight loss there is no gain more than likely. Just your calorie deficit will be smaller.

[@GarryDavidson157]

What I've found with myself - is that eating a normal sized meal that you want (like pasta, for example) - every 3-4 days really helps psychologically on the diet. It's just important to keep the size of it appropriate.

[@benjamingill3777]

Hey Layne, I’m a dietitian, nutrition science lecturer/tutor and PhD student and I always recommend your website, YT channel to my students who are into nutrition and sports fitness.

[@christopherreynolds5783]

So, what’s the science on when your weight loss STOPS? I’ve cut for almost 5 months now and about six weeks ago, my weight loss stalled for two weeks despite a 1000-1300 daily deficit. Added 1000 calories back into my diet for a week, lost two pounds during that week and another four the following week when I went back to the deficit.

[@aliihsan162]

Doctor here ; when you hit 10% loss of your total body weight then it is a good time to enter maintenance phase duration of which is equal or 2/3 of the deit phase that led to the 10% weight loss .

[@wolffofcinema3448]

@@aliihsan162 what is the evidence supporting this advice? I like the idea, but would love to hear about the research or mechanisms supporting this approach. Thanks!

[@aliihsan162]

@@wolffofcinema3448 would love to , generally speaking there is no biological markers nor hormonal one that would benefit from diet breaks in a major way , aside from mental and physical (reset) the only medical improvement for diet breaks at 10 % is allowing skin to adjust and help with skin excess and minimizing hair loss. As for literature and research supporting the time period and percentage i referred to as the cut off , well its almost unanimous also suggesting diet breaks prevent regaining lost weight (well , almost) . You type in the nhs and oxford guide for health and nutrition to have a read plus you can google cited researches.if i can find the studies i ve previously read ill surely send it your way

[@taaaaaaaazzzzzz]

@@wolffofcinema3448no idea if there is medical evidence to support this, but dr. Mike israetel or Eugene teo are saying pretty much the same. I think it’s mostly that diet fatigue kicks in really hard and it gets tough mentally. Like kind of „saving“ in a video game, stay at maintenance and get used to your new lower weight for a few weeks and then go again.

[@adityapasumamula7488]

This study is Awesome not just for physical fitness but for emotional/Mental health as well because nothing is going to work unless it's long term sustainable🎉. Thank You Layne😊. 6:52

[@fernando.3352]

Paul Revelia talked about this today.

[@BrandanTheBroker]

I found what works best for myself isn't a full break, but just one or 2 meals a week that are what I really want, but maybe break that one meal into 2 portions over 2 days. If I tried to do a week break it would turn into a month, then 2 months. Not saying for others it can't work for others, but for me just give me 2 treat meals a week.

[@jousis_]

This is kind of similar to calorie cycling. Very good way to adhere to a diet, allows for social eating, etc. For me personally, 1day/week as a "cheat (higher calorie) day" was essential. I did 2/week and never felt like a diet.

[@bill_monty]

I prefer to go straight through if I can, but my social life (especially family events) make it near impossible without looking like a douche LOL, so I do "diet breaks" sometimes for like a day or two, maybe even just a meal rather than entire weeks. It's also why I gave myself a bit of extra time this year to get to my 10% (or lower) bodyfat goal.

[@Schacal6666]

I ignore them. NPCs don’t have a talking in MY life

[@NJN23]

I wonder if you dieted during the week, and did diet breaks on the weekends (calories equated), if you would have similar results

[@catche85]

Going to try a diet break strategy as after 2 years of continuous dieting and results so slow they're almost non-existent, a 2 on 2 off approach which also incorporates calorie cycling seems like a good way to mentally reset, since prolonged dieting, weighing and tracking to the nth degree has definitely made me lose the will to live. All set up with Carbon now too which I am already loving.

[@LeroyJenkins-fq2ko]

A break here and there are good for the mind and soul.

[@Krythan]

I finished an 8 week fat loss phase (my first ever structured one) recently and it was about as hard as I expected. Took about a week maintenance and then straight back into another 6 week cut. Had to stop after a week because I just wasn’t ready mentally. Think I would have failed miserably if I had continued.

[@Anusdeur]

Great video, thanks for this🙏🙏🙏

[@bastinelli443]

I noticed after dieting for awhile that if I take a day or two break then my body is ready to go strict again

[@fullmetalathlete]

The psychological aspect is so huge for me. In the past i have made myself be strict and commit to a hard 12-13 week cut and by the end I'm so burnt out that i just want to eat everything and i fall off the wagon super hard afterwards. I thought 8-10 weeks might be better but even that was pretty tough. Recently i went 6 weeks and then did a 2 week break and it went really well. I didn't feel nearly as compelled to just eat everything in sight during those two weeks, just some maintenance calories and a cheat meal here or there with the family. And then when i got ready to get back on diet my weight had maintained way better than in the past, and psychologically i was really ready to get back to cutting hard. For me, i will never go back to the other way as i think this may lead to much better long term success for me. I'm glad they included that disinhibition score component in this study because that's the defining factor imo. Great video!

[@_negentropy_]

Thank you. This is really helpful. I worry that I’ll won’t get back on track if I take breaks. Though I feel this way about every area of my life. 😬

[@lucasvarley9764]

This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@howy3333]

Finally the equated calories over the time period!! This is great, was always my critiscism. This makes more sense. Just diet over a longer period of time... Diet break can be one meal, can be one weekend. Whatever works phsycologically/lifestyle

[@dmcc2873]

Really appreciate this update. Very useful to know that EITHER approach works - I'm diet-break guy, as dieting for a month or more at a time always seems mentally daunting, not to mention that there seems to be some crap going on EVERY month, where you feel like you either indulge, or miss out - which of course, wears down the will to stay on course. Would be interesting to see what happened if total calories were NOT equated - would the break group lose less fat, relative to their calorie excess v's the straight-diet group (arithmetic would say yes, biology might not...), ffm retention, other psychological factors, etc...

[@Mindsetsandreps]

For maintenance, was it their original maintenance or a "new" maintenance based on body weight loss, metabolic slowdown, etc.?

[@michaelp8794]

I used to do breaks and cheat nights but finally had to stop because it's too easy to extend the break for days and then weeks and then you're totally off track.

[@MeisseLee]

What a coincidence. I’ve been dieting for 4 weeks, lost about 6lbs and thought about diet breaks just today. Was planning on having a one week diet break after next week, if I’m at a certain goal. After this video, I decided to have a diet break if/when I feel worn out by the diet. So far it’s been smooth sailing.

[@reallymakesyouthink]

The problem with diet breaks is I gain five pounds just looking at a slice of toast.

[@The_MKUltra]

Thanks for the breakdown Layne.

[@mariettr125]

Good to know thanks Layne!!

[@Crimsonfangg]

I think diet breaks might be easier to sustain long term for many people. Personally, I think an overall, permanent change in lifestyle is the better option, but many people don't have the willpower for that.

[@sunder572]

Diet lifestyle is different than maintenance lifestyle. Diet breaks let you practice your maintenance lifestyle before you get to your final maintenance weight so you have practice. Otherwise people can struggle transitioning from their deficit lifestyle to their maintenance lifestyle.

[@prettyneatperformance]

I like to go straight through a diet phase with the only exception being a refeed meal as needed towards the final few weeks.

[@sheldoneden-whaitiri5758]

Excellent vid - great info - cheers Layne

[@TeamYouphoric]

I'm on a "Diet Break" today and yesterday. Doing a Trial Carb Load for my first show. 18 Days Out today 💪🏿💪🏿

[@LifeAsJohnWilliam]

Good luck!! May 20, 2023 was my first OCB Competition! Its a wise idea to do a trial run of the carb loading to see how your body reacts.

[@TeamYouphoric]

@@LifeAsJohnWilliam thanks! This is my second trial. Last one was 120g of Organic Honey for 3 days and this one is 180g Manuka Honey for 2. Was pretty damn vascular and full yesterday. Posted a few photos in my community tab. Think I'm going to go with the 2 days instead of 3. How did your show go?

[@LifeAsJohnWilliam]

@@TeamYouphoric i won my OCB Pro Card for: MASTERS 40+. 2ND place in both: Open & True Novice. Will look to do another one in the fall and maybe even try out NPC.

[@siobhanmurphy9605]

I was on a strict carnivore diet for 2 weeks. I know it doesn't sound long but it was very tough, no coffee, carbs, fruit etc. Just meat and fat. I feel amazing but at end of two weeks I just couldn't take it and eneded up having a binge night. Popcorn, chocolate amd biscuits but next day I felt great and wanting to go straight back into the carnivore again. There is something to this.

[@paulkobza4862]

Always great information!!

[@jdabramson]

Algorithm..... You know the drill.. thank you for the video Layne

[@Edgycoo]

I seem to get really good results when I do three days working out and eating maintenance, chest and cardio and eating, legs cardio and eating, back cardio and eating and then having the 4th day as a full day fasting zero food. I dont think there is anything magical about fasting im just saying this seems to work very well for me. Id like to see a study on this also. 3 days on, one day zero food. Over 8 days I will have 6 training days all at maintenance, two rest days and obviously two days calories subtracted from 8 total days.

[@Death_metal_Dibby]

I got nothing today just commenting for the algorithm. Great video as usual Mate, can't wait until you are inevitably on JRE

[@nowayjose596]

Diet breaks are probably fine if you're already a fitness-minded individual and accustomed to continuous regulation and tracking of things like your dietary intake, workout schedule, etc. Adherence is generally less of a problem for them bc that mindset is already part of the fitness-focused lifestyle. However, this is NOT the vast majority of people who really need to lose larger amounts of weight - if it was, well, they probably wouldn't be that overweight/obese to begin with. For the second group, I think "discretionary" diet breaks (read: not forced by events like travel, etc) are generally a pretty terrible idea. It's hard enough to get started on something like a sustained caloric deficit if you're unaccustomed to it, but one of the things that makes it manageable on a longer term basis is that it becomes habit and routine. Taking that away by regularly varying their caloric intake seems like a recipe for eventual failure IMO. Obviously there are always individual exceptions, but I think the majority of non-fitness folks are much better served by selecting a more reasonable caloric deficit that they can maintain until they hit their goal weight and STICK WITH IT until they do. KISS principle and all that.

[@adamt7667]

I would make the opposite argument, we know most people have a problem keeping weight off, not loosing it. So intentional diet breaks can help teach how to still maintain good habits while not being in a deficit, which translates the transition into maintenance at the theoretical end point. Not that your wrong about it being difficult, but sustainable weight loss (or any other lifestyle change) is predicated on permanent habit change

[@flexlikeag]

Compliance is the science love it

[@XTheSpartanX7]

Doing a 2 week diet break after 8-12 weeks of cutting is my go-to.

[@exalimusic]

looking at this video after cutting for 6 months (started gym 6 months ago, 133kg/293lbs) and now that im 98kg/216lbs, im starting to feel way more fatigued than I usually do.

[@Magic_beans_]

One-week breaks don’t really work for me psychologically. I’d rather buckle in, hit it for 6-8 weeks, and get out before it gets too miserable.

[@gianlucavalentini2259]

By looking at the numbers, it seems that, if you take into account a 3-week period, where the INT group did 2 weeks on and 1 off, whereas the CON group did 3 weeks on and consider the total calories for the 3 weeks, the INT group has a higher total. Now, if the results were the same, it seems that the INT approach was more effective since it achieved the same weight loss, fat loss, lean muscle mass preservation eating more!

[@ElizabethUkeh]

Yes but it takes longer which can be a concern for some

[@theayeguy5226]

Have there been any good studies on Calorie Cycling diets? Like, three non-consecutive days per week (ex. M/W/F) of high deficits interspersed with Maintenance or even above maintenance days? As long as calories per week are the same between Continuous Restriction and calorie cycling diets, wouldn't CC be vastly superior as there is virtually no chance of muscle loss?

[@Marx1963]

Like doing PSMF for 10 days -w/ 3 day diet breaks - repeat as needed .

[@tom4705]

Layne, in your opinion, what made the Matador study an aberration? Could it be that the breaks in this study just weren't long enough to see beneficial effects? (1 week in this study for 2 weeks in the matador study) because IF diet breaks were to have some sort of favorable physiological outcome for long term fat loss and/or maintenance, it stands to reason that doubling the time in the break could really give the body enough time to "catch up"? I see no other explanation for the matador results.

[@glennrobin3141]

Would love to see 2 week diet, and 2 day break. While only going slightly about maintenance calories

[@ChadAV69]

Yes, you should.

[@Dave-lx3vt]

I first understood the thumbnail to be saying a diet broke the latest research. I was confused... 😂

[@Drexlspivey78]

How do I use your app to work in diet breaks at maintenance?

[@catche85]

Just switch your goal to maintenance under Coach Settings

[@IzzyWhiskers]

Great paper

[@williamchase5698]

Sometimes I use 1-day diet where I'll have a couple extra hundred calories but then make up for it over the next couple days with a little less

[@rpardo150]

I don’t like the word diet breaks. I think maintenance is better. With diet breaks it’s implied you’re off the rails and eat whatever you want. With maintenance is more like you can indulge a little more and be okay with a couple of pounds gained but overall try to keep as many of the positive changes and when you’re ready go back to losing weight.

[@snackpup]

going from diet to "chill diet" lol

[@amithansen]

Hello Layne! love your content, real good stuff. Not sure how verse you are in food toxicology, but I would love to hear your opinion about "which oil is best to cook with?". Should we aim for more saturated fatty acids in the oil (short? long?), hydrogenated? What about the formation of glycidol, 2 and 3 MCPD, aldehydes, peroxides etc. Even though the differences might be mild, this topic was always interesting in my opinion. love to hear from you! Thanks in advance and keep on the good work!

[@Pazuzu-]

The best oil to cook with is no oil at all

[@prisonmike3856]

The continuous diet achieved the same results in 2 fewer weeks. It's an easy choice to make.

[@Dlorah-]

could weight gain diet work the same way ?

[@pattybaselines]

I would think so

[@Morpheah]

Seeing as the main goal of weight gain in most cases is hypertrophy, bulking breaks would mean lower hypertrophy rate during mainenance phases. Other than that, I can't imagine any other disadvantages...but it's not like eating more is so mentally taxing for the average person 😄

[@jesseshaver2262]

Do you think it’d be wise for most to be on a statin to minimize ApoB to prevent/greatly reduce the chances of atherosclerosis?

[@yo25999]

Did you doctor advise you to take statins?

[@jesseshaver2262]

@@yo25999 no, but doing more research it seems like good advice.

[@yo25999]

@@jesseshaver2262 I would look at your diet first. There is no way you need statins if you have your diet in check. I assume you are looking at statins for longevity? Taking statins is no joke and they have a lot of other downstream side effects. If cardiovascular disease runs in you family talk to your doctor about your concerns. Also would like to state that I am not a medical professional.

[@jesseshaver2262]

@@yo25999 thanks, I’m working on diet as well. But it just seems as though ApoB is better off minimized as much as possible, which can only be done so much without statins. Also, not a doctor.

[@yo25999]

@@jesseshaver2262 Do you think the people in the bluezones are taking satins? People live to age 100 like its nothing with pretty much 0 heart dissease. Its your body ofc but I would first check if you even NEED statins or if heart disease even runs in the family.

[@TheSuperEsari]

Do i need a diet break? My T's been measured at 7.9 total february and 10.0 in april, been dieting since january 2024 and down 45lbs

[@ollied397]

Hi Layne- I would be curious to hear you explain why you still support reverse dieting approaches following Trexler’s semi-recent article disproving the efficacy or scientific support for the method.

[@bobo-cc1xw]

Surely 1 study is just 1 data point

[@ollied397]

oh i should clarify- it wasn’t a scientific study he published. it was an article on Stronger By Science (accompanied by a podcast segment that was over an hour) that went over all of the research refuting the concept.

[@biolayne1]

I don’t think you’ve actually listen to what I said about reverse dieting recently

[@ollied397]

@@biolayne1 perhaps I missed something. I will review your recent videos. thx.

[@jent8426]

Yes!! 👏🏼

[@_MrTV]

Yo, are you going to publish anymore papers?

[@MiguePizar]

Thanks for this study, it concludes the same thing that I have been seeing and proved with myself, so why the myth of the metabolic break down? Because when a person has been dieting for too long or with a very restricted diet, without realizing, they either lost muscle, they started to move less throughout the day without realizing (Because they are more tired or with less energy), their cardio workouts are slower or not as good as they where in the past, therefore, their current caloric maintenance is slower than they think it is, and that's why this myth was created. Best

[@Ajejeb3]

Yea it’s not as simple as you think, and the variables are many more

[@stephensimon7621]

i am sorry, 6 weeks is not near enough to really show the issues, weight loss plateus most likly come into play later. I understand the dificulty in long term studies. not sure what this proves.

[@chrismetabolic5055]

Biolayne, you da shit !!!

[@markleone6700]

So when you talk about diet breaks and reverse dieting are you talking about the same thing?

[@whatonearthamito]

liked, subscribed, commented :)

[@OriginalSirSpeaksAlot]

So is this why i can maintain my 183ib weight on 1600 calories? It should be impossible for me because i am 5'8" and a man, but ive been dieting for a whole year straight since 258 in august. Never had a break

[@snackpup]

estimating your basal metabolic rate, you burn about 1765 calories a day just being alive so that makes sense why a little deficit wouldnt fatigue you that much

[@tomlongam7653]

Ok this has nothing to do with the video main theme but I really need support on a whey question (I also asked this under a renaissance periodization vidéo). I am really hoping Layne or other super clever people will see this and help. I bought some way which is cool and very convenient to reach my protein goals. Sadly I read that above 70 ° F / 21 degree it goes bad. My apartment is way above this...more like 30 degree. Does this mean I am wasting money?

[@catche85]

How on earth is your apartment above 30 degrees? Where do you live?! Also the likelihood that protein powder in a plastic tub, in a cool dark place (like a cupboard) is reaching 30 degrees is small, unless every crevice of your house is heated beyond what most people could stand to exist in. Whether it goes bad or not, I have no idea. I don't see why it would, people cook with whey protein all the time, what's the difference?

[@tomlongam7653]

@@catche85 ok great! And regarding the above 30 degree part....there are huge heat wave in Europe right now...with temperatures above 35 outside....when you do not have cooling it is not simple

[@catche85]

@tomlongam7653 I live in Australia so I very much understand the heat and heat wave part. Even without cooling in your home, a cupboard will keep it cool just fine!!

[@brucejensen3081]

Thinking you probably wouldn't need a diet break in the first 6 weeks

[@fla8731]

algo

[@ninmat]

Well done actually conducting a study on females. That doesn't happen all that often.

[@alinapiekna6963]

I don't think this study is long enough to see the difference. Especially in people who have significant amount of weight to loose. If one dieting for a year there may be a difference.

[@AncientYouth64]

In the end everyone is at maintenance

[@danielsteyn9462]

For the algorithm!!

[@andrewzach1921]

Commenting for the algorithm

[@heidiswisher2044]

👍

[@ghadasmallworld]

❤

[@kimberlysmith7625]

Just as we become bored with the same ole same ole...so do our bodies. We need to shake it up every so often to keep our bodies on alert. The human body is a marvelous machine and, it will respond....given the chance.

[@petrfilinger9205]

if you want more ludicrous on your old friend joel seedman, "phd", check out his "rapid functional pulses"....i think i doesnt get more embarassing for a scientist

[@paladindanse98]

Just get the fat off and get back to bulking, diet breaks are just wasting your time if you don’t have a large amount to lose

[@danielbryan7619]

Not true

[@ImPredial]

Day 9 of asking you to make a video on Bobby from flav city

[@vSwampFox]

Sweet treats, and Less-Nutrional-Value foods, that you don't normally consume, should be rare and wonderful. But, lets not kid ourselves. They are for the mind. This is why we shouldn't settle for mass trash like Little Debbies junk. MAKE IT yourself! Seek out real homemade desserts. Make it actually worth it.

[@simondupre4477]

6 week trial too short 👎🏼

[@rj4545]

Algo❤

[@truthbetold6496]

the main issue with aging i just turned 51 is that if you eat too much or take a break you gain so much unwanted weight, also allergies or bloating. I simply cheat once in a while and try to eat healthy 90% of the time more protein carbs but good carbs and healthy fats,

[@Berzan_007]

Algo

[@mortamir1791]

Nice beard bro 😂😂😂

[@MichaelHorstmann]

Algorithm

[@scaraboy]

FTA

[@ericdahl2915]

The problem is that most bros are in a surplus during their breaks...back to square one guys

[@snackpup]

gotta go from diet to "chill diet" not all out attack

[@gokukakarot1855]

For the algorithm

[@nickdemunguia1107]

Al Gore Rhythm!

[@backfru]

Watch crap guys, Reverse diet for 6 months to counteract 'metabolic damage', bro

[@jacobdebernardi4385]

Who are they studying with a baseline need of 1700cal a day? That's so low.

[@energydrink15]

Women

[@YamatoForever]

Al Gore baby.

[@saschakohler9785]

comment

[@GaryHighFruit]

Diet breaks are for people eating unsustainably & eating wrong. You should all be eating the good way ... good all around ... The CarboRaider Diet. Win-Win. Healthy, satisfying ... uhhhh, what else is there? People just don't know of a diet that's both Healthy & satisfying. Didn't know it was possible. Now you do. So just don't say you tried everything.

[@mitjacortese9836]

Če bi e bi

[@Goods702]

F.T.A.

[@O1561-g8k]

al gore