When people want to achieve a health and fitness goal, they go on a diet. For example, you may want to lose fat and thus lower your calories to be in a calorie deficit. And the idea is to remain in this deficit until you reach your goal. However, you may sometimes need to take a diet break even before you get to the finish line. But why?
WHY TAKE A DIET BREAK?
In my previous article, I highlighted what a diet break entails – it is essentially taking a break from dieting which could be a few days or weeks. For example, if you have been eating at a deficit and consuming 1,700 calories a day, you can go back to eating at your TDEE of 2,000 calories for a few days or weeks. But why should you consider this?
To Reduce Stress (Cortisol) Levels in the Body
Dieting, especially for people who follow low-calorie diets, can induce stress due to elevated cortisol levels.
Cortisol is a stress hormone often induced by any physiological or psychological stresses we face. Research has shown that lowering calorie intake stresses the body. It all starts with the low blood glucose that signals you are not getting enough food. This, in turn, results in more cortisol that pushes you to eat more than you usually would. During this time, you find yourself reaching for more calorie-rich foods. Moreover, cortisol pushes the body to store more fat and can even lower your metabolism as your body goes into energy-preservation mode.
Of course, these effects are hardly seen in people who go on small deficits and are often seen in people who follow low-calorie diets. Either way, taking a diet break signals to your body that normalcy has returned which makes it easier for you to halt those cravings and lead a life that does not revolve around food.
To Give You Time to Adapt
Diets are not forever. You will not always be on a 1700-calorie or 2500-calorie diet. Things change, including your health and fitness goals, your motivations, etc. So, it’s best to understand how life would be if you were not on a diet.
Taking a diet break forces you to reconsider your approach to food and movement. Can you maintain your current weight without struggling? Can you still reach for healthy foods even when you are not on a strict meal plan? Do you trust yourself to keep moving in ways you enjoy?
When you are on a break, you get to assess the progress you have made and the changes you can make to build a more sustainable lifestyle. For example, if you have been eating 2000 calories daily and go on a break that requires you to eat at least 2,500 calories daily, can you do it? The diet break period will enable you to see how far you have come.
Also, it gives you something to look forward to as you know you will not always be restricting foods.
To Improve Weight Loss
Many people fear going on a diet break as they think that will stall their weight loss or result in weight gain. However, scientific research has proven the opposite. Being on a diet break helps your body increase its metabolism and lower its cortisol levels, which helps you maintain weight loss in the long term. People who follow strict diets in the long term often find themselves gaining weight despite the low calorie intake as their bodies adapt to the high cortisol and low metabolism levels. Thus, by taking a break, you could be doing yourself a big favor!
TAKE A DIET BREAK THE RIGHT WAY
How should you approach diet breaks? Should you start eating twice what you have been eating? Do macros matter? The best way to take a break is to figure out what works for you. Get tailored advice from a certified diet coach by signing up for a consultation and learn what will work for your specific needs. You can use the form below: