Taking a Diet Break: The Secret to Weight Loss Success
The process can be frustrating and disheartening for those who have been trying to lose weight for a long time. You might feel like you’re doing everything right, from counting calories to hitting the gym, but you’re still not seeing the desired results. What could be going wrong?
According to research, the biggest obstacle in your weight loss journey is something you’re not doing. You’re not taking a diet break.
A diet break doesn’t mean you throw in the towel and binge on junk food for a month. Instead, it’s a strategically planned period where you eat at maintenance levels. You increase your calories for a week or two, but not so much that you undo all your hard work.
You might be wondering why you want to eat more when trying to lose weight. But the science behind diet breaks is compelling. A study published in the International Journal of Obesity found that people who took diet breaks while restricting calories lost 4.3 more kilograms than those who didn’t. But that’s not all. The group that took diet breaks also had a higher resting metabolic rate, meaning they burned more calories at rest than the other group. Another British Journal of Nutrition study found that diet breaks improved insulin resistance more than sustained caloric restriction.
So why does taking a diet break work? First, when you restrict calories for a long time, your metabolism slows down. Your body thinks it’s in starvation mode and tries to conserve energy. But when you take a diet break, you give your metabolism a chance to rev up again. You’re telling your body there’s no famine and that burning more calories is safe.
Secondly, diet breaks help preserve your hormones. Hormones like testosterone and estrogen can drop during a prolonged period of caloric restriction. This can lead to fatigue, joint pain, and other unpleasant symptoms. By taking a diet break, you’re giving your hormones a chance to regulate themselves again.
So how do you take a diet break? First, figure out how many calories you eat in your diet. Let’s say it’s 2,500 calories. Then, find your maintenance level – the calories you need to eat to maintain your current weight. You can use online calculators to get an estimate or talk to a registered dietitian for more accuracy. Let’s say your maintenance level is 2,750 calories.
For two weeks, eat at your maintenance level of 2,750 calories. You might gain a little weight during this time, but that’s okay. You’re not overeating or indulging in junk food; you’re eating healthily and sustainably. After the two weeks, return to your caloric restriction and aim for your weight loss goals.
It’s recommended to take a diet break every four to eight weeks. This will give your body a chance to reset and your metabolism to rev up. Plus, it will help keep you motivated and on track with your weight loss goals.
In addition to taking a diet break, consider taking care of your microbiome. Your gut bacteria play a huge role in regulating metabolism and energy balance. A symbiotic like Seed is a great way to support your gut health. It contains prebiotics and probiotics in one capsule, which helps restore balance to your microbiome.
In conclusion, if you’re struggling with weight loss, don’t overlook the power of a diet break. Taking a strategic break from caloric restriction and eating at maintenance levels can kickstart your metabolism, preserve your hormones, and improve your weight loss success.
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Summary of Transcript:
The biggest obstacle to weight loss is not taking diet breaks. Taking a diet break can benefit weight loss and help restore your metabolism. A cheat meal is not the same as a diet break; cheat meals can harm weight loss. Research shows that diet breaks during caloric restriction can lead to weight loss and better insulin resistance. To take a proper diet break, increase your calories to a maintenance level for at least one week every four to eight weeks. This will prevent your metabolism from slowing down and preserve your hormones. Continually seeing food can help you lose more weight over time.
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Summary of Description:
In this video, Thomas DeLauer discusses the biggest obstacle to weight loss and suggests diet breaks as a possible solution. He recommends intermittent fasting and reducing calorie intake during the week, followed by a couple of days of eating at maintenance levels to increase metabolism and avoid plateaus. DeLauer also suggests incorporating various foods to keep your body from adjusting to a specific diet and reducing the effectiveness of weight loss efforts. He includes several references to scientific studies to support his approach. The video includes a sponsorship message for SEED and a call to action to subscribe to his email newsletter and social media channels.
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Source Description
Use Code THOMAS25 for 25% off Your First Order from SEED: https://www.seed.com/thomasyt
The Biggest Thing Standing in the Way of Weight Loss
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References
https://www.nature.com/articles/ijo2017206
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-intermittent-energy-and-carbohydrate-restriction-v-daily-energy-restriction-on-weight-loss-and-bolic-disease-risk-markers-in-overweight-women/BC03063A5D8E9446D5090DB083A4B226
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/
https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/JBMR.040410
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569090/
https://pubmed.ncbi.nlm.nih.gov/19846424/
Timestamps ⏱
0:00 – Intro – The Biggest Thing Standing in the Way of Weight Loss
0:47 – Use Code THOMAS25 for 25% off Your First Order from SEED!
2:02 – Diet Breaks
4:24 – Here’s What to do
7:05 – Why I like to Incorporate Fasting
