Longer Diet Breaks for Better Body Composition?

Should you take diet breaks when you are trying to lose weight?

I found a recent study which compared taking long diet breaks -vs- dieting without breaks.

Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study [1].

In this study…

• One group dieted nonstop for 16 weeks.
• The other group alternated 2 weeks of dieting with 2 weeks at maintenance for a total of 30 weeks.

The results were interesting.

Both groups went through 16 weeks in a calorie deficit.

The group that took breaks every 2 weeks wound up with better body composition (maintained more muscle and lost more body fat).

“Greater weight and fat loss was achieved with intermittent ER. Interrupting ER with energy balance ‘rest periods’ may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency.”

It took almost twice as long, but the ride was more enjoyable.

I USED to be more interested in losing fat as quickly as possible.

It seems patience is rewarded when it comes to losing body fat.

I don’t think you need to alternate 2 weeks on and 2 weeks off.

It doesn’t even have to be as structured as the study.

Going on a vacation is a good example.

I don’t believe in dieting while on vacation.

If you view this as a maintenance period or a bit above maintenance will see eating more on vacation as a GOOD thing (not believing you blew your diet).

When you get back from vacation simply get back into a deficit and understand that this 1-2 week break is AWESOME over the long term.

I know this works well, but it is good to finally have a study that backs this approach.

Dieting is such a mind-game.

If you see dieting breaks as a WIN and a GOOD thing, you will jump back into your diet plan.

If you see breaks as a NEGATIVE?

You will probably feel defeated and quit your diet.

Same behavior, but a different way of looking at it.