{"id":60384,"date":"2024-05-07T16:09:07","date_gmt":"2024-05-07T16:09:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60384"},"modified":"2024-05-24T10:46:12","modified_gmt":"2024-05-24T10:46:12","slug":"diet-break","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/diet-break\/","title":{"rendered":"Is a Diet Break Really Effective? Here\u2019s What Studies Say"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#How_long_should_a_diet_break_be\" >How long should a diet break be?<\/a><\/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\/diet-break\/#What_is_a_diet_break_period\" >What is a diet break period?<\/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\/diet-break\/#Will_I_gain_weight_on_a_diet_break\" >Will I gain weight on a diet break?<\/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\/diet-break\/#Is_it_good_to_take_a_break_from_your_diet\" >Is it good to take a break from your diet?<\/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\/diet-break\/#1_You_crave_more_food\" >1. You crave more food<\/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\/diet-break\/#2_You_have_a_low_libido\" >2. You have a low libido<\/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\/diet-break\/#3_You_cant_perform_well_at_the_gym\" >3. You can\u2019t perform well at the gym<\/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\/diet-break\/#4_You_lack_energy\" >4. You lack energy<\/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\/diet-break\/#5_You_have_low_motivation\" >5. You have low motivation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#Do_diet_breaks_help_you_lose_weight\" >Do diet breaks help you lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#Is_meal_timing_sabotaging_your_weight_loss\" >Is meal timing sabotaging your weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#Is_it_OK_to_break_your_diet_once_a_week\" >Is it OK to break your diet once a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#What_are_the_phases_of_fat_loss\" >What are the phases of fat loss?<\/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\/diet-break\/#How_long_to_eat_at_maintenance_for_metabolism_reset\" >How long to eat at maintenance for metabolism reset?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/diet-break\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Counting calories and sustaining the necessary calorie deficit during the weight-loss process can quickly become exasperating, even for the most ardent dieters.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\" 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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The day comes when you just want to delete it all from your phone and be free from daily watching your calorie deficit. Here\u2019s what you could do instead: take a diet break &#8211; a planned break from being in a calorie deficit. This usually lasts for 1 or two weeks, but the duration is up to you.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people even search for a special <\/span><span style=\"font-weight: 400;\">diet break <\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-meal-plan\/\"><span style=\"font-weight: 400;\">meal plan<\/span><\/a><span style=\"font-weight: 400;\"> to be sure they\u2019re breaking their diet healthily. Actually, eating a balanced diet during your diet or non-diet periods is crucial for individuals who aim to lose weight or maintain their current one.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A diet break has nothing to do with indulging in any junk food you like &#8211; you still need to keep tabs on the meals you toss in your mouth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are some assertions that a diet break is beneficial for weight loss. That\u2019s why a lot of people integrate it into their daily regime. But is a diet break really effective? Here\u2019s what studies say.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From here you\u2019ll begin to identify the signs that you need to take a diet break, and most importantly learn whether it\u2019s helpful for weight loss or not.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_long_should_a_diet_break_be\"><\/span><b>How long should a diet break be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A diet break after dieting should not make you feel guilty. There is no strict rule here, as It is dependent on each individual. You could implement a diet break for as long or as often as you wish. For example, some individuals<\/span><span style=\"font-weight: 400;\"> take a diet break for a week or two (or more), then switch back to their original weight loss goal after they\u2019re done with the diet break.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, it\u2019s important to keep your diet sustainable, and having well-planned diet breaks is a helpful method for achieving that. Taking a two-week diet break every 6\u201316 weeks may actually be good for your mental and physical health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The total length of your diet may also depend on how much fat you have in your body. It\u2019s fine to diet as long as you\u2019re not in the \u201cat-risk\u201d health category. You can continue to do so until you reach your goals.\u00a0<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_diet_break_period\"><\/span><b>What is a diet break period?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A diet break period means shifting from your calorie deficit to your maintenance calorie intake, or not counting calories at all, or letting go of all your diet\u2019s restrictions for at least one week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes dieters are sick and tired of dieting and choose a fairly long-term diet break lasting 1-2 months (or longer). Other dieters by contrast might use diet breaks as part of a cyclical plan: they alternate between 1-3 weeks of dieting (negative energy balance) and 1-2 week diet breaks (neutral energy balance).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different reasons to incorporate a diet break:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A psychological break from caloric restriction can be good for your mental health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some people find it improves weight loss efficiency<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It brings recovery from the weight room back up to speed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps you realize that there is a time and place to \u201cgrind\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may reduce some water retention issues linked to prolonged periods of fat loss (<\/span><a href=\"https:\/\/cleanhealth.edu.au\/blog\/nutrition\/our-guide-to-programming-diet-breaks\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4-1.png\" alt=\"diet break\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_gain_weight_on_a_diet_break\"><\/span><b>Will I gain weight on a diet break?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If we\u2019re talking about physically gaining a noticeable amount of fat and\/or muscle, no you most likely will not. Since the goal of the diet break is to eat maintenance calories, you will be consuming just enough calories to maintain your current body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yet, there is a flip side to this situation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a diet break, you may likely gain a small amount of weight, which would be due to glycogen and water weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Glycogen stores carbohydrates in your body. If you eat fewer carbs during a calorie deficit, you likely have less glycogen stored. By eating more carbs during a diet break, you will likely store more carbohydrates as glycogen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, shifting from a lower to a higher sodium intake also encourages your body to hold onto more water. This may increase your body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In conclusion, if you go from the calorie deficit mode to eating at maintenance calories, your weight may slightly increase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This increase is not completely related to body fat, so you shouldn\u2019t put too much importance on it.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_good_to_take_a_break_from_your_diet\"><\/span><b>Is it good to take a break from your diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For some people, it may be beneficial to take a diet break for at least one week while for others it could be a bad idea. <\/span><span style=\"font-weight: 400;\">Focus on what works best for you. Look at your lifestyle, preferences, psychology, and general goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since people are different and are not robots, it\u2019s hard to set the same diet to everyone\u2019s eating regime. If you\u2019re on a sustainable, healthy, balanced diet that isn\u2019t restrictive, you may not need a break.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, individuals who track their weight or are trying to shed pounds may need to switch from calorie deficit to calorie maintenance every once in a while. There are 5 signs you might need a diet break (<\/span><a href=\"https:\/\/cleanhealth.edu.au\/blog\/nutrition\/5-signs-you-need-a-diet-break\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Check them out and if you notice some of these signs in your life, it could indicate you need to break your diet for a bit.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_You_crave_more_food\"><\/span><b>1. You crave more food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Caloric restriction often leads to cravings and increased hunger. This may be in part related to increased ghrelin levels and reduced leptin. Although some hunger during dieting is normal, if you experience intense cravings, you can develop binge-eating behaviors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ln addition, chronically elevated ghrelin levels may boost lipoprotein lipase, which is a fat-storage enzyme (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16767221\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This means you can put on body fat after very severe caloric restriction.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1-4-1.png\" alt=\"diet break\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_You_have_a_low_libido\"><\/span><b>2. You have a low libido<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your sex drive might decrease as a consequence of severe or prolonged caloric restriction. Here\u2019s how it works: when you are in survival or fight or flight mode, which occurs during caloric restriction, the body will prefer producing more stress hormones than sex hormones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we look at it from the evolutionary perspective, reproduction is a very energy intensive process, and not something you want to do when resources are scarce. When you\u2019ve been restricting calories, your body thinks that resources are scarce.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_You_cant_perform_well_at_the_gym\"><\/span><b>3. You can\u2019t perform well at the gym<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you continue your calorie-restriction phase, you decrease sex hormones such as <\/span><a href=\"https:\/\/betterme.world\/articles\/keto-testosterone\/\"><span style=\"font-weight: 400;\">testosterone<\/span><\/a><span style=\"font-weight: 400;\"> and estrogen, plus you may not be getting enough energy to fuel your workouts, which can eventually lead to reduced muscle mass and performance in the gym.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_You_lack_energy\"><\/span><b>4. You lack energy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low energy is the usual symptom during severe or prolonged caloric restriction. This is clearly a sign that your metabolism is tanking, and your body is moving into a state of energy conservation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_You_have_low_motivation\"><\/span><b>5. You have low motivation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/lack-of-motivation\/\"><span style=\"font-weight: 400;\">Lack of motivation<\/span><\/a><span style=\"font-weight: 400;\"> typically occurs with low energy and becomes your body&#8217;s way of telling you that you\u2019re reaching a state of exhaustion and that you need to get a rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At this point, you might as well take a diet break. Some dieters eventually reach this point anyway and give up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, the<\/span> <a href=\"https:\/\/betterme.world\/articles\/anti-diet-culture\/\"><b>Anti-Diet Culture<\/b><\/a> <span style=\"font-weight: 400;\">is booming among a large pool of individuals who want to break free from dieting and establish healthy long-term relationships with food.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\">experience the versatility first-hand <\/a>d!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_diet_breaks_help_you_lose_weight\"><\/span><b>Do diet breaks help you lose weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Particular studies investigated the link between diet breaks and weight loss. One study was led by Professor Byrne and his colleagues. Prof. Byrne enrolled 51 obese men aged 25 to 54 years. Those men were randomly assigned to one of two diet groups. One group had to follow a continuous calorie-restricted diet for a total of 16 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other group followed the same calorie-restricted diet, but they alternated between 2 weeks of calorie restriction and <\/span><span style=\"font-weight: 400;\">2-week diet breaks <\/span><span style=\"font-weight: 400;\">during which they increased their calorie intake to a state of energy balance. The following cycle repeated for 30 weeks, meaning that they also engaged in 16 weeks of dieting in total.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the study, the researchers noted that the men who took 2-week breaks from dieting lost more weight by contrast to the continuous diet group (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5803575\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The researchers suggested that their findings indicate that a 2-week off approach to dieting may be more effective for weight loss than continuous dieting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, after this study, other additional diet break studies have been published.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2021, Peos and colleagues published a paper demonstrating no significant benefits for fat loss, weight loss, or resting metabolic rate when comparing a diet break strategy to a standard weight loss diet. However, the diet break group highlighted more favorable changes in hunger, appetite, and desire to eat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33587549\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another recent study in 2023 analyzed the effects of diet breaks on body composition and resting metabolic rate in resistance-trained females (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10170537\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The researchers concluded that the use of diet breaks does not significantly aid in fat loss and has no beneficial effect on FFM and RMR. Instead, break-diet strategies may be helpful for people who want a short-term break from an energy-restricted diet without fear of fat regain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, diet breaks for weight loss may or may not be more effective than continuous calorie-deficit strategies.<\/span> <span style=\"font-weight: 400;\">So it\u2019s up to you whether to break the diet or not.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"diet break\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_meal_timing_sabotaging_your_weight_loss\"><\/span><strong>Is meal timing sabotaging your weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Even though there is no perfect timing for your meals, some experts suggest that eating heavier meals earlier in the day and going lighter in the evening may enhance your weight loss. However, what really matters is your total energy intake compared with how much energy you expend throughout the day. So do whatever works for you in regards to <\/span><a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\"><span style=\"font-weight: 400;\">meal timing<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_break_your_diet_once_a_week\"><\/span><strong>Is it OK to break your diet once a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is okay to break the diet once a week especially if you suffer from extreme cravings, have too little energy, and don\u2019t perform well in the gym. Yet, even during your diet break, you should eat a healthy balanced diet that includes fruits, veggies, lean proteins, whole grains, and healthy fats. Indulging in too much junk food might set back your weight loss process.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_phases_of_fat_loss\"><\/span><strong>What are the phases of fat loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are sometimes said to be two weight-loss phases: one is characterized by rapid weight loss (this is when you drop your weight fast). Most of the weight loss is from water, with some muscle and fat loss. The second stage is the slower one (you lose weight more slowly, but more of the shedded pounds come from fat).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_to_eat_at_maintenance_for_metabolism_reset\"><\/span><strong>How long to eat at maintenance for metabolism reset?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A diet break to reset metabolism might take around 1 to 2 weeks. But it could be longer &#8211; there is no evidence-based answer. The timeframe will depend on a person\u2019s needs and goals. Also, you should look at your symptoms while taking a diet break. They may involve a lack of energy, extreme cravings, low libido, poor performance, and low motivation. You might want to continue your diet break until your symptoms resolve.<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=diet_break\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Is a diet break really effective? Here\u2019s what studies say. Hopefully, you have clear answers to the key questions that bother many people who desire to manage their weight and become leaner. Let\u2019s summarize a bit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A diet break means you move from your calorie deficit to eating at your maintenance calorie level for at least one week. It can take 1 week or longer. Some people worry about regaining weight after they break their diet. Your weight might slightly increase only due to glycogen and<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-lose-water-weight\/\"><span style=\"font-weight: 400;\"> water weight<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main signs that you need to break from your diet are: low energy, poor libido, bad physical performance, low motivation, and extreme cravings. If you\u2019re suffering from at least one of these symptoms, you need to consider taking a break from your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to the link between diet break and weight loss, there is conflicting evidence showing the positive effects on fat loss. Yet, <\/span><span style=\"font-weight: 400;\">break-diet strategies may be helpful for people who want a short-term break from an energy-restricted diet, without fear of fat regain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, if you\u2019re striving to lose weight or sustain your current body weight without counting calories, prioritize healthy meals that include fiber, protein, and a variety of other nutrients. In addition, the quality of your sleep, the amount of stress in your life, and how physically engaged you are also affects your weight. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Sleep enough, stay hydrated, and move your body &#8211; choose any activity you like, whether it&#8217;s running, playing football, Pilates, or simply walking. Everything counts, as long as you move. Losing weight healthily is always the best option. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Counting calories and sustaining the necessary calorie deficit during the weight-loss process can quickly become exasperating, even for the most ardent dieters.\u00a0 The day comes when you just want to delete it all from your phone and be free from daily watching your calorie deficit. Here\u2019s what you could do instead: take a diet break [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":60395,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[171,87],"class_list":["post-60384","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>Is a Diet Break Really Effective? Here\u2019s What Studies Say - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to take a break from your diet but fear to regain weight? Check the article to unlock the truth behind the \u201cscenes\u201d: Is a \u2605 DIET BREAK \u27a4 really effective? Here\u2019s what studies say.\" \/>\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\/diet-break\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is a Diet Break Really Effective? Here\u2019s What Studies Say\" \/>\n<meta property=\"og:description\" content=\"Do you want to take a break from your diet but fear to regain weight? Check the article to unlock the truth behind the \u201cscenes\u201d: Is a \u2605 DIET BREAK \u27a4 really effective? Here\u2019s what studies say.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/diet-break\/\" \/>\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=\"2024-05-24T10:46:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_793581379-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, 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=\"Nataliia Lutsiv, 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\/diet-break\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/diet-break\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c58577792c5661fb6d9e471acd282828\"},\"headline\":\"Is a Diet Break Really Effective? Here\u2019s What Studies Say\",\"dateModified\":\"2024-05-24T10:46:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/diet-break\/\"},\"wordCount\":2009,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/diet-break\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_793581379-scaled.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Counting calories and sustaining the necessary calorie deficit during the weight-loss process can quickly become exasperating, even for the most ardent dieters.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The day comes when you just want to delete it all from your phone and be free from daily watching your calorie deficit. Here\u2019s what you could do instead: take a diet break - a planned break from being in a calorie deficit. This usually lasts for 1 or two weeks, but the duration is up to you.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some people even search for a special <\/span><span style=\\\"font-weight: 400;\\\">diet break <\/span><a href=\\\"https:\/\/betterme.world\/articles\/5-day-meal-plan\/\\\"><span style=\\\"font-weight: 400;\\\">meal plan<\/span><\/a><span style=\\\"font-weight: 400;\\\"> to be sure they\u2019re breaking their diet healthily. Actually, eating a balanced diet during your diet or non-diet periods is crucial for individuals who aim to lose weight or maintain their current one.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A diet break has nothing to do with indulging in any junk food you like - you still need to keep tabs on the meals you toss in your mouth.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are some assertions that a diet break is beneficial for weight loss. That\u2019s why a lot of people integrate it into their daily regime. But is a diet break really effective? Here\u2019s what studies say.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">From here you\u2019ll begin to identify the signs that you need to take a diet break, and most importantly learn whether it\u2019s helpful for weight loss or not.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How long should a diet break be?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A diet break after dieting should not make you feel guilty. There is no strict rule here, as It is dependent on each individual. You could implement a diet break for as long or as ofte ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/diet-break\/\",\"url\":\"https:\/\/betterme.world\/articles\/diet-break\/\",\"name\":\"Is a Diet Break Really Effective? 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Here\u2019s What Studies Say","dateModified":"2024-05-24T10:46:12+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/diet-break\/"},"wordCount":2009,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/diet-break\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_793581379-scaled.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Counting calories and sustaining the necessary calorie deficit during the weight-loss process can quickly become exasperating, even for the most ardent dieters.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The day comes when you just want to delete it all from your phone and be free from daily watching your calorie deficit. Here\u2019s what you could do instead: take a diet break - a planned break from being in a calorie deficit. This usually lasts for 1 or two weeks, but the duration is up to you.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some people even search for a special <\/span><span style=\"font-weight: 400;\">diet break <\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-meal-plan\/\"><span style=\"font-weight: 400;\">meal plan<\/span><\/a><span style=\"font-weight: 400;\"> to be sure they\u2019re breaking their diet healthily. Actually, eating a balanced diet during your diet or non-diet periods is crucial for individuals who aim to lose weight or maintain their current one.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A diet break has nothing to do with indulging in any junk food you like - you still need to keep tabs on the meals you toss in your mouth.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are some assertions that a diet break is beneficial for weight loss. That\u2019s why a lot of people integrate it into their daily regime. But is a diet break really effective? Here\u2019s what studies say.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">From here you\u2019ll begin to identify the signs that you need to take a diet break, and most importantly learn whether it\u2019s helpful for weight loss or not.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>How long should a diet break be?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A diet break after dieting should not make you feel guilty. There is no strict rule here, as It is dependent on each individual. You could implement a diet break for as long or as ofte ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/diet-break\/","url":"https:\/\/betterme.world\/articles\/diet-break\/","name":"Is a Diet Break Really Effective? 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