Many people struggle with maintaining their diets. For example, if you have been on a calorie deficit for three months, you may get to a point where you want to eat at maintenance and stop following a deficit. But should you do this? Is a diet break even possible? I explain this dieting concern in detail:

What is a Diet Break?

Like the name suggests, a diet break entails stepping away from what you have been doing. Let’s assume you need 1800 calories to maintain your weight but have been eating 1500 calories to create a deficit and lose weight. By taking a break, you would return to the 1800 calories and stop eating fewer than 1500 calories daily. Along the same line, if you are on a surplus, a diet break would mean going back to your maintenance calories instead of bulking.
So, whatever diet you are following, taking a diet break simply means going back to what you need to maintain your weight and fitness levels.

How long is a diet break?

The period during which you step away from your diet depends on your health and fitness goals. So, it can range from days to weeks. For example, if you have been eating 1600 calories to create a deficit and your TDEE is 2000, you can go back to eating 2000 calories for a month. During this time, you can add more foods to your diet and worry less about hitting your macros. For some people, a week is enough to go back to their diet; for others, months may be necessary. For example, if you are going through a tough time, e.g., a job loss, worrying about your diet may be the last thing on your mind. In such a case, you may want to take a break and just eat around your TDEE to maintain your health and fitness levels.

Are Diet Breaks Dangerous?

The benefits of dieting are so immense that stepping away from your program may feel like an uphill task. You may have many questions.
What if you gain weight?
What if you lose muscle?
What if you are unable to go back to your diet?
What if you lose all your progress?
Diet breaks are not essentially dangerous. Instead, they can have positive impacts on your health and fitness. However, the outcome depends on how you go about it. Consider the two examples below and note their contrasts.
Carol has been on a weight loss journey and consuming 1700 calories a day, 300 calories lower than her TDEE. She decides to take a diet break. During this time, she eats at or around 2000 calories a day and heaps her plate with protein-rich foods alongside several servings of fruits and vegetables. So, as much as she’s now eating more, she practices mindfulness and thus manages to maintain her pre-break weight. By the time she lowers her calories again, she has nothing to make up for as she has not altered the course of her journey.
Sheila has been on a similar journey. She started by eating 1600 calories a day instead of her TDEE, which is 1800, creating a slight calorie deficit. After months of dieting, she decides to take a break. Unlike Carol, Sheila starts eating above her TDEE and often reaches for high-fat and high-sugar foods. As a result, she is not only on a surplus but also paving the way for several issues down the road. Two months later, she has gained weight and has to work to offset the post-break weight gain before continuing her weight loss journey.

Taking a Diet Break the Right Way

There are many benefits to taking diet breaks. But if you do it wrong, you will set yourself up for adverse consequences, e.g., losing all the progress you have made. Luckily, by being clear on your WHY and HOW, you can use the diet break in your favor.
Start your break today by emailing me at dee@deemanded.com, and I will walk you through this journey.