When many people go on diets, they assume that they will get the best results if they stick to the calorie deficit until they achieve their desired weight. As such, some people go months or years before ever eating at maintenance. But as you probably already know, this prolonged deficit does not work. That is why it is important to take a diet break.
This guide focuses on showing you how often you should go on a diet break. But rather than use a ballpark figure, it factors in your individual factors.
If you need more information on what a diet break entails, you can use the guides below. They will give you a better overview as this article will mainly focus on the right spacing.
Why You Need To Take A Diet Break – The Facts
When you go on a calorie deficit, there’s no denying that your body take a big hit. Not only do you experience mental fatigue but your energy levels also take a dip as your body adjusts to the new normal. The extent of these symptoms comes down to the deficit range and your preparedness.
A diet break allows you to take a break from the deficit. For example, if your maintenance calories are 2,000 and you have been eating at 1,700, you go back to 2,000. This guide has more on the right way to go on this break.
The idea is to have you focusing less on calories and macros, so that you can lower your stress levels, replenish your glycogen stores, and pave the way for better metabolic functions. It’s an important phase in your dieting which can make it easier for you to reach your health and fitness goals.
How Long to Take a Break.
Experts agree that an ideal diet break should last anything from one to two weeks. But this is a ballpark range that assumes you are doing great with your diet and have no underlying issues that can affect your ability to hop back on your deficit.
Often, the right length depends on how you are doing mentally and physically. As such, you must think about factors such as hormonal imbalances, if you are mentally tired, how much energy you have, your current relationship with food, your ability to keep up with a deficit, etc.
This article walks you through how to calculate the right length of your break. For some people, a week is enough. For others, a month may be necessary. And for some, months may be the best option. There is no standard answer for everyone as breaks are highly individual.
But no matter the length of your break, it is important to ensure you stick to the right way to go about it. Else, you can regain the weight you have lost, and then some.
How Often To Take A Diet Break – Important Tips
While a diet break is important, you may not know how frequently to be on one. After all, how can you toe the line between doing what’s right for your health and fitness goals while ensuring you still maintain balance in your life? Here are the guidelines.
For Men.
The frequency of your breaks comes down to your body fat percentage, as follows:
- Below 10% body fat – take a break every 4 to 6 weeks to give your body time to replenish its glycogen stores.
- Between 10% and 15% – take a break every 6 to 8 weeks as your body can handle such periods with ease.
- Between 15% and 25% body fat – your body can handle calorie deficits of up to 10 to 12 weeks.
If you have more than 25% body fat, it is still important to take a diet break every few months. Aim for one every 10 to 14 weeks.
For Women.
Women are generally more affected by calorie deficits due to hormonal shifts. As such, it is best to ensure you take enough breaks to regulate your hormones. Below are the guidelines.
- Below 15% body fat – go on a break every 4 to 6 weeks. You may need a longer one if your hormones have taken a dip.
- Between 15% and 20% – you can keep going for 6 to 8 weeks before taking a break.
- Between 20% and 25% – your body has what it needs to keep up with a deficit lasting anything from 10 to 12 weeks.
If you are above the 25% body fat range, aim for a break every 10 to 14 weeks. You can also take a diet break sooner if you feel that you need one.
Other Factors to Consider
Body fat is the main determinant in how long you should be on a diet break. But let’s be honest. Say you have 20% body fat and are a woman. You would need to wait about 6 weeks before taking a break from your diet. But this might not work if you are facing other challenges in life, e.g., going on vacation, moving to another city, etc.
As such, it is important to weigh other factors, such as your mental and physical wellbeing when deciding how long you should wait before going on a break. This article has more information on the warning signs that you need a break even if you have not reached the end of your window.
Take a Diet Break the Right Way – Get Professional Insights
Knowing how and when to take a diet break can feel challenging, especially when you think that such a break will derail you from your health and fitness goals. I, a certified diet coach, work with you to help you find what works for you in the long run so you can achieve the right balance.
To work with me one-on-one, simply fill in the form below and I will reach out to you.