{"id":47922,"date":"2022-12-22T17:38:12","date_gmt":"2022-12-22T17:38:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47922"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"zig-zag-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/zig-zag-diet\/","title":{"rendered":"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#What_Exactly_Is_A_Zig_Zag_Diet\" >What Exactly Is A Zig Zag Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Does_Zig_Zag_Diet_Work\" >Does Zig Zag Diet Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#What_Causes_Calorie-Restricted_Diets_To_Fail_In_The_Long_Term\" >What Causes Calorie-Restricted Diets To Fail In The Long Term?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Changes_In_Testosterone\" >Changes In Testosterone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Adaptive_Thermogenesis\" >Adaptive Thermogenesis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Decrease_In_Physical_Activity\" >Decrease In Physical Activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Decrease_In_Thyroid_Hormone\" >Decrease In Thyroid Hormone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Decrease_In_Leptin\" >Decrease In Leptin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Increase_In_Cortisol\" >Increase In Cortisol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Increase_In_Ghrelin\" >Increase In Ghrelin<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Does_Zig-Zag_Dieting_Help_Avoid_Metabolic_Adaptation\" >Does Zig-Zag Dieting Help Avoid Metabolic Adaptation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#The_Benefits_Of_Zig_Zag_Dieting\" >The Benefits Of Zig Zag Dieting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Maintain_A_Long_Term_Calorie_Deficit\" >Maintain A Long Term Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Preserve_Muscle_Mass\" >Preserve Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Prevent_Metabolic_Adaptations\" >Prevent Metabolic Adaptations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#The_Drawbacks_Of_Zig-Zag_Dieting\" >The Drawbacks Of Zig-Zag Dieting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Doesnt_Emphasize_Food_Quality\" >Doesn&#8217;t Emphasize Food Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Can_Cause_Unwanted_Weight_Fluctuations\" >Can Cause Unwanted Weight Fluctuations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Its_Time_Consuming\" >It&#8217;s Time Consuming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#May_Trigger_Binge_Eating_And_Other_Unhealthy_Habits\" >May Trigger Binge Eating And Other Unhealthy Habits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#How_To_Get_Started_With_The_Zig-Zag_Diet\" >How To Get Started With The Zig-Zag Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Determine_Your_Calorie_Needs\" >Determine Your Calorie Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Choose_Healthy_Foods\" >Choose Healthy Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Plan_Ahead\" >Plan Ahead<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#Be_Flexible\" >Be Flexible<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calorie restriction is out, and the zig zag diet (aka calorie shifting, aka metabolic confusion diet) is in.\u00a0<\/span><span style=\"font-weight: 400;\">Over the years, many have wondered why sticking to a restrictive diet with a set caloric goal can lead to weight gain or plateauing after just a few weeks. <\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">As it turns out, when your body gets used to a set caloric intake, it starts to burn fewer calories overall. That means if you continue eating the same amount of <a href=\"https:\/\/betterme.world\/articles\/no-sugar\/\">calories<\/a> each day, your body will eventually catch up, <\/span><span style=\"font-weight: 400;\">and you stop losing weight or even regain it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This isn&#8217;t a modern-day phenomenon. It\u2019s thought that when hunter-gatherers were faced with periods of starvation, their bodies would adapt in order to conserve energy and go into a sort of metabolic hibernation mode.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Enter the zig zag diet, which takes advantage of this theory. It makes you live exactly how the cavemen might have\u2014eat less one day, feast the next. That means you&#8217;re constantly switching things up so your body never gets used to a set caloric intake. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does this approach work? Let&#8217;s take a look.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exactly_Is_A_Zig_Zag_Diet\"><\/span><strong>What Exactly Is A Zig Zag Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As its name suggests, the zig zag diet is a way of eating that changes its calorie intake from day to day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means you could have a day where you eat around 2000 calories, followed by a day where you consume 1500\u20131800 calories, and then a third day where you eat up to 2500 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea is that by constantly shifting your caloric intake, you might avoid some of the biological responses that lead to weight gain and plateauing. This approach is intended to keep your metabolism on its toes so it&#8217;s constantly burning calories efficiently.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On top of that, the zig zag diet also allows for some variety in your meals, which can make it easier to stay on track.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/food-combining\/\"><i>Food Combining Diet: What Is It And How To Follow?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47232 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677-1024x576.png\" alt=\"zig zag diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Zig_Zag_Diet_Work\"><\/span><strong>Does Zig Zag Diet Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Studies on the effectiveness of the zig zag diet are still limited, but the few that have been conducted suggest that it may be a viable <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\">option<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We should mention that study size, duration, and design can vary greatly from one paper to the next, making it hard to draw definite <a href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\">conclusions<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, 1 week of high calorie eating, followed by 3 weeks of a restrictive, low-calorie diet followed by 2 weeks of higher-calorie refeeding resulted in fluctuations in resting energy expenditure (REE). REE increased slightly during the initial overeating period, then decreased during the calorie restriction, then increased again during the refeeding period (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26399868\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In another study, participants performed resistance training and were assigned to one of 2 diets: continuous energy restriction or intermittent energy restriction (5 days of restriction alternated with 2 days of elevated carbohydrate intake)(<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/5\/1\/19\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the 7-week study, the participants in the intermittent group had better preserved fat free mass and slightly higher resting metabolic rates than the continuous restriction group (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/5\/1\/19\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some studies haven&#8217;t found a significant difference in weight loss or metabolism between zig zag dieters and calorie-restricted dieters (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32363896\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/translational-medicine.biomedcentral.com\/articles\/10.1186\/s12967-018-1748-4\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This could be due to several factors, but more and better designed research is needed in order to draw any meaningful conclusions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More research is needed to understand the effects of a zig-zag diet. Until then, it&#8217;s hard to say definitively whether this approach is better than traditional dieting for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, a look into the metabolic adaptations to calorie-restricted diets in general may provide more insight into the efficacy of a zig-zag diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47228 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673-1024x576.png\" alt=\"zig zag diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Calorie-Restricted_Diets_To_Fail_In_The_Long_Term\"><\/span><strong>What Causes Calorie-Restricted Diets To Fail In The Long Term?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you restrict calories for an extended period, your body will eventually adapt in order to conserve energy. This is called metabolic adaptation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6086582\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Some of the changes that happen when you&#8217;ve been on a low-calorie diet for a long time may include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Changes_In_Testosterone\"><\/span><strong>Changes In Testosterone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A systematic review and meta-analysis found some evidence that calorie restriction may affect testosterone levels in men, but that the effect depends on their <\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/80\/5\/1222\/6382256\"><span style=\"font-weight: 400;\">BMI<\/span><\/a><span style=\"font-weight: 400;\">. The studies they were able to include were limited, but suggested that calorie restriction may increase testosterone levels in overweight and obese men, but decrease testosterone levels in normal weight men. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adaptive_Thermogenesis\"><\/span><strong>Adaptive Thermogenesis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes referred to as &#8220;starvation mode&#8221;, this is when your body decreases its energy expenditure in response to a decrease in calorie intake (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ijo2010184\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decrease_In_Physical_Activity\"><\/span><strong>Decrease In Physical Activity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To further conserve energy, your body may reduce the amount of physical activity you do. You may find yourself feeling exhausted and lacking the motivation to exercise. You may simply move around less throughout the day without even realizing it. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decrease_In_Thyroid_Hormone\"><\/span><strong>Decrease In Thyroid Hormone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have linked <a href=\"https:\/\/betterme.world\/articles\/anti-diet-culture\/\">severe calorie restriction<\/a> to decreased levels of thyroid hormone, which may further slow your metabolism (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physrev.00030.2013\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decrease_In_Leptin\"><\/span><strong>Decrease In Leptin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leptin is a hormone produced by fat cells that helps regulate appetite (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537038\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Studies have shown that calorie-restricted diets lead to decreased leptin levels, which can cause increased hunger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8749464\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_In_Cortisol\"><\/span><strong>Increase In Cortisol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cortisol is the &#8220;stress hormone&#8221; and high levels can lead to increased fat storage, especially in the abdominal area. It&#8217;s also linked to increased cravings and decreased energy levels (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-018-0306-y\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_In_Ghrelin\"><\/span><strong>Increase In Ghrelin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ghrelin is the &#8220;hunger hormone&#8221; and calorie restriction can increase levels of this hormone, leading to increased hunger and cravings (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ijo2013118\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049314\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These metabolic adaptations can have a significant impact on your ability to lose weight and keep it off.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without the proper nutrients and support, it can be challenging to maintain a caloric deficit long-term. That&#8217;s why even when you lose some weight through calorie restriction it can often be hard to keep the weight off in the long run.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/liquid-diet-ideas\/\"><i>Liquid Diet Ideas \u2013 Healthy But Not For Everyone<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47204 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207652-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207652.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207652-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207652.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207652-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207652.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Zig-Zag_Dieting_Help_Avoid_Metabolic_Adaptation\"><\/span><strong>Does Zig-Zag Dieting Help Avoid Metabolic Adaptation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you alternate between calorie-restricted and refeed days, you&#8217;re providing <a href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet-plan\/\">your body<\/a> with the energy it needs to stay active and maintain muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essentially, some people believe that you&#8217;re &#8220;tricking&#8221; your body into thinking it&#8217;s not in a calorie deficit, which they claim can prevent or reduce the metabolic adaptations associated with strict dieting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They suggest that if you can maintain an overall caloric deficit while still providing your body with enough energy to function, then the metabolic adaptations associated with calorie-restricted diets may be avoided or reduced.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In reality, there is no scientific evidence for these claims. Like any diet, this may work for some people and not for others. <\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Zig_Zag_Dieting\"><\/span><strong>The Benefits Of Zig Zag Dieting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The zig-zag diet might be a way for some people to:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maintain_A_Long_Term_Calorie_Deficit\"><\/span><strong>Maintain A Long Term Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diets like keto are often criticized for being difficult to stick with long-term due to their restrictive nature (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A lifetime of eating this way is usually not sustainable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The zig-zag diet allows you to maintain an overall caloric deficit without feeling overly restricted or deprived. As it doesn&#8217;t limit what you eat provided you stay in a deficit, it&#8217;s a much more sustainable approach for the long term.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Preserve_Muscle_Mass\"><\/span><strong>Preserve Muscle Mass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re on an overly restrictive diet, your body will often begin to break down muscle for energy (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/8\/3\/511\/4558114\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). This can be prevented by providing your body with enough energy and nutrients to function properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The zig-zag may help you do this by maintaining a more modest overall deficit, allowing you to maintain muscle mass while still <a href=\"https:\/\/betterme.world\/articles\/chinese-food-calories\/\">losing fat<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevent_Metabolic_Adaptations\"><\/span><strong>Prevent Metabolic Adaptations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By alternating between calorie-restricted and refeed days, you might avoid the metabolic adaptations associated with strict dieting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4018593\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Theoretically, as your body never goes into an extended deficit, it might never have to slow its metabolism or rely on other adaptive strategies. This could keep you from hitting a weight-loss plateau and ensure you see steady and consistent results. <\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47207 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207659-1024x576.png\" alt=\"zig zag diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207659.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207659-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207659.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207659-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207659.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Drawbacks_Of_Zig-Zag_Dieting\"><\/span><strong>The Drawbacks Of Zig-Zag Dieting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like most diets, the zig-zag diet has its drawbacks.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Doesnt_Emphasize_Food_Quality\"><\/span><strong>Doesn&#8217;t Emphasize Food Quality<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The zig-zag diet does not emphasize food quality. As long as you stay in a deficit, you can eat whatever you want on your refeed days. This may encourage unhealthy eating habits and a lack of nutritional focus. Remember, there&#8217;s more to your overall health than just losing weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_Cause_Unwanted_Weight_Fluctuations\"><\/span><strong>Can Cause Unwanted Weight Fluctuations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Due to the nature of this diet, you&#8217;re likely to experience some unwanted weight fluctuations. As you alternate between a deficit and refeed days, your weight may go up and down accordingly. This can be discouraging if you&#8217;re looking for consistent, long-term results.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Its_Time_Consuming\"><\/span><strong>It&#8217;s Time Consuming<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The zig-zag diet requires a lot of planning and organization.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to make sure that you&#8217;re eating the proper amount of calories on your refeed days, and that you&#8217;re alternating between high-calorie and low-calorie days. This can be time-consuming and inconvenient, especially if you&#8217;re already busy with other commitments.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Trigger_Binge_Eating_And_Other_Unhealthy_Habits\"><\/span><strong>May Trigger Binge Eating And Other Unhealthy Habits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The zig-zag diet can make it difficult to differentiate between a refeed day and an unhealthy binge. You may be tempted to go overboard when it comes to your refeed days, leading to feelings of guilt and shame.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a history of disordered eating, this diet may not be the best choice for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47191 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645-1024x576.png\" alt=\"zig zag diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Started_With_The_Zig-Zag_Diet\"><\/span><strong>How To Get Started With The Zig-Zag Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you decide to try the zig-zag diet, here are some tips for getting started:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Determine_Your_Calorie_Needs\"><\/span><strong>Determine Your Calorie Needs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step is to determine how many calories you need per day. You can use a calorie calculator to do this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you know your daily caloric needs, you can then decide how many calories to eat on each low calorie and refeed day. A sustainable deficit might be around 3500 calories per week, which you would distribute among your low calorie days (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/6\/3\/73\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Healthy_Foods\"><\/span><strong>Choose Healthy Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Along with the calorie content of foods, consider their nutritional value (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Aim to fill your diet with nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains on both high and low-calorie days.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plan_Ahead\"><\/span><strong>Plan Ahead<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spend some time planning and organizing your meals for the week. This will make it much easier to stay on track and limit unhealthy foods (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-017-0461-7\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Flexible\"><\/span><strong>Be Flexible<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t set rigid rules for yourself. If a day doesn&#8217;t go as planned, don&#8217;t beat yourself up. Just get back on track the next day and keep going.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The zig-zag diet can be an effective and sustainable way to <a href=\"https:\/\/betterme.world\/articles\/korean-diet-to-lose-weight\/\">lose weight<\/a>. By alternating between calorie-restricted days and refeed days, you might prevent metabolic adaptations and maintain muscle mass while losing fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to remember that food quality matters and that the zig-zag diet may not be right for everyone. Before beginning this or any other diet, consult with your doctor to ensure it is safe and healthy for you.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Zig_Zag_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Calorie restriction is out, and the zig zag diet (aka calorie shifting, aka metabolic confusion diet) is in.\u00a0Over the years, many have wondered why sticking to a restrictive diet with a set caloric goal can lead to weight gain or plateauing after just a few weeks. As it turns out, when your body gets used [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47923,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[123,87],"class_list":["post-47922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zig Zag Diet: Is This The Solution For Restrictive Fad Diets? - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the benefits and drawbacks of the \u2605 ZIG-ZAG DIET, \u27a4 a dietary approach that involves alternating between days of calorie restriction and refeeding. Get tips for getting started!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets?\" \/>\n<meta property=\"og:description\" content=\"Learn about the benefits and drawbacks of the \u2605 ZIG-ZAG DIET, \u27a4 a dietary approach that involves alternating between days of calorie restriction and refeeding. Get tips for getting started!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/zig-zag-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1926734084-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd388c502442518f5c9b372be02b556b\"},\"headline\":\"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/\"},\"wordCount\":1940,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1926734084-scaled.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calorie restriction is out, and the zig zag diet (aka calorie shifting, aka metabolic confusion diet) is in.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Over the years, many have wondered why sticking to a restrictive diet with a set caloric goal can lead to weight gain or plateauing after just a few weeks. <\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As it turns out, when your body gets used to a set caloric intake, it starts to burn fewer calories overall. That means if you continue eating the same amount of <a href=\\\"https:\/\/betterme.world\/articles\/no-sugar\/\\\">calories<\/a> each day, your body will eventually catch up, <\/span><span style=\\\"font-weight: 400;\\\">and you stop losing weight or even regain it.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This isn't a modern-day phenomenon. It\u2019s thought that when hunter-gatherers were faced with periods of starvation, their bodies would adapt in order to conserve energy and go into a sort of metabolic hibernation mode.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Enter the zig zag diet, which takes advantage of this theory. It makes you live exactly how the cavemen might have\u2014eat less one day, feast the next. That means you're constantly switching things up so your body never gets used to a set caloric intake. <\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Does this approach work? Let's take a look.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Exactly Is A Zig Zag Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As its name suggests, the zig zag diet is a way of eating that changes its calorie intake from day to day.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This means you could have a day where you eat around 2000 calories, followed by a day where you consume 1500\u20131800 calories, and then a third day where you eat up to 2500 calories.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The idea is that by constantly shifting your caloric intake, you might avoid some of the biological responses t ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/\",\"name\":\"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/zig-zag-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1926734084-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn about the benefits and drawbacks of the \u2605 ZIG-ZAG DIET, \u27a4 a dietary approach that involves alternating between days of calorie restriction and refeeding. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets? - BetterMe","description":"Learn about the benefits and drawbacks of the \u2605 ZIG-ZAG DIET, \u27a4 a dietary approach that involves alternating between days of calorie restriction and refeeding. Get tips for getting started!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/zig-zag-diet\/","og_locale":"en_US","og_type":"article","og_title":"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets?","og_description":"Learn about the benefits and drawbacks of the \u2605 ZIG-ZAG DIET, \u27a4 a dietary approach that involves alternating between days of calorie restriction and refeeding. Get tips for getting started!","og_url":"https:\/\/betterme.world\/articles\/zig-zag-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1926734084-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd388c502442518f5c9b372be02b556b"},"headline":"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/"},"wordCount":1940,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1926734084-scaled.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Calorie restriction is out, and the zig zag diet (aka calorie shifting, aka metabolic confusion diet) is in.\u00a0<\/span><span style=\"font-weight: 400;\">Over the years, many have wondered why sticking to a restrictive diet with a set caloric goal can lead to weight gain or plateauing after just a few weeks. <\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">As it turns out, when your body gets used to a set caloric intake, it starts to burn fewer calories overall. That means if you continue eating the same amount of <a href=\"https:\/\/betterme.world\/articles\/no-sugar\/\">calories<\/a> each day, your body will eventually catch up, <\/span><span style=\"font-weight: 400;\">and you stop losing weight or even regain it.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This isn't a modern-day phenomenon. It\u2019s thought that when hunter-gatherers were faced with periods of starvation, their bodies would adapt in order to conserve energy and go into a sort of metabolic hibernation mode.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Enter the zig zag diet, which takes advantage of this theory. It makes you live exactly how the cavemen might have\u2014eat less one day, feast the next. That means you're constantly switching things up so your body never gets used to a set caloric intake. <\/span>\r\n\r\n<span style=\"font-weight: 400;\">Does this approach work? Let's take a look.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Exactly Is A Zig Zag Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">As its name suggests, the zig zag diet is a way of eating that changes its calorie intake from day to day.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This means you could have a day where you eat around 2000 calories, followed by a day where you consume 1500\u20131800 calories, and then a third day where you eat up to 2500 calories.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The idea is that by constantly shifting your caloric intake, you might avoid some of the biological responses t ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/","url":"https:\/\/betterme.world\/articles\/zig-zag-diet\/","name":"Zig Zag Diet: Is This The Solution For Restrictive Fad Diets? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/zig-zag-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1926734084-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn about the benefits and drawbacks of the \u2605 ZIG-ZAG DIET, \u27a4 a dietary approach that involves alternating between days of calorie restriction and refeeding. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47922","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47922"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47922\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/47923"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47922"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}