Many people make the mistake of going on a calorie deficit without taking a diet break. While you may think that this helps you reach your goals faster, enough studies have proven that a continuous calorie deficit actually does more harm than good. The better way to approach dieting is to take a diet break every two to three months.
But how long should a diet break be? I break down the typical length of diet breaks and how to determine what’s best for you based on your individual circumstances.
For more on how diet breaks work, you can refer to the guides below.
How Long Should You Be On a Diet Break?
Let’s start with what a diet break entails. While it might seem complicated, it is simply the act of coming up from a calorie deficit and eating at maintenance. For example, if your maintenance calories are 2,000 and you have been eating at 1,600, you would go back to the 2,000, thus taking a break from your diet.
But just how long should you be on this break? Experts suggest that one to two weeks is the ideal timing. Of course, many factors influence this, as I will cover in the next section.
Why Take a Break?
Many people are on the fence about being on a break as they fear that this will undermine all the hard work they have put into the process. So, why do people go on breaks?
It mostly comes down to preventing metabolic adaptation by giving your body the energy it needs. Besides, going on a break also allows you to recover mentally as most deficits are taxing on your psychological wellbeing.
The minute you take some time off, you get back to normalcy, which can give you the push you need to keep up with your diet.
In some cases, you can take a break and even eat just above maintenance to consume all the treats you have been avoiding. But all this should be done with moderation to ensure that you replenish your glycogen stores while boosting your metabolism and restoring hormonal balance without regaining all the weight you have lost.
Most importantly, being on a break teaches you how to maintain your current weight, which is instrumental to long-term weight loss maintenance.
Factors to Consider Before Taking a Diet Break
While the typical diet break takes one to two weeks, this period is not set in stone. Instead, it can vary based on the factors below:
The First Three Main Questions.
Before you go on a break, be honest about the following questions:
- How long have you been dieting? The longer you have been on a cut, the longer you will need a break. For example, if you have been dieting for two to three months, you can take a break for two to four weeks to replenish your glycogen stores. But if you have been on a diet for six months, even six weeks of a break will be ideal.
- How well have you been responding to the diet? Some people do not struggle with cuts and their physical and mental health do not take a hit. Such people can do with short breaks, averaging a week or two. But those who struggle with fatigue and other issues can see more success with longer breaks.
- What are you hoping to achieve? Are you trying to lose fat? Are you hoping to hold on to muscle? Someone hoping for fat loss can do with a short break so they can get back in the game. But someone hoping to retain most of their muscle mass should go for a longer break where they can eat optimally to support their muscle maintenance.
Weighing Your Strengths and Weaknesses
Have you ever noticed that some people do really well on diets while others seem to suffer? It all comes down to the following factors:
- How physically active are you? The more active you are, the more calories your body needs. It is thus important to take a long break to account for this deficit. But if you are generally sedentary, you might not need a long break.
- How are you doing psychologically? Some people feel stressed out and may even feel burned out during a cut, especially a long one. If you are feeling out of it, a break can help you stabilize your hormones and fuel your body enough. But if everything feels dandy, you can take a short break and jump right into it.
- Are your hormones out of whack? The longer you are on a deficit, the more likely you are to experience hormone disruptions. If you have been experiencing such changes, a longer break may be necessary. Sometimes, you may even need to reverse diet to get back to normalcy. But if you are not experiencing such changes, you are good to go.
Reviewing Your Personal Factors
With any change in your diet, you must account for your lifestyle and personal preferences. For example, if you are going through a hard time at work, now might be a time to eat at maintenance so you have one less stressor on your plate. The same goes for your schedule – work with a break that aligns with what you can sustainably do.
Moreover, your personal preference matters. Some people like taking breaks that last a few weeks, others prefer days, while others go for months. Find what best works for you and stick to it.
Take a Diet Break Today with Professional Guidance
Knowing how long to time a diet break can be challenging, even after considering all the factors in this guide. If you want more help in tailoring the break to match your needs and ensure you remain on track with your health and fitness goals, I am here to help. Fill in the form below and I will get in touch with you.