Diet breaks, or diet breaks, They constitute a nutritional strategy that consists of alternating periods of caloric deficit with periods of normal calorie feeding in order to facilitate weight loss.It is a temporary interruption of diet to enhance adherence and prevent us from stagnating in periods of weight loss. With diet breaks Caloric intake increases, putting an end to the deficit and the body begins to react, keeping the weight at bay.
As we know, when faced with the calorie restriction that any diet entails, our body responds by adapting through a series of compensatory changes at the metabolic level designed to prevent weight loss. The purpose of the diet break is to prevent this event from occurring..
How long do diet breaks last?
The duration of the diet break It will depend on each particular caseconsidering individual aspects such as: body composition, adhesion capacity and the proximity of the target.
In general, diet breaks usually last from a couple of days to 1 and 2 weeks.
At the end of the time in which the diet is paused, we will eat less again.
This cycle will continue until the stated objective is achieved.
The higher the percentage of body fat and the lower the caloric deficit, the less frequently we will have to take a diet break.
Advantages of doing a diet break
They facilitate the diet: By reducing the feeling of hunger and anxiety about eating, diet breaks can help people with diet adherence problems achieve their goals.Best mood: Calorie restrictions usually lead to irritability. Taking a break from your diet and treating yourself during the break will help you feel more emotionally stable.They boost the energy level: Following a restrictive diet for so long can cause fatigue, decreased sports performance, among others. The extra intake of carbohydrates provides greater energy to renew strength.They extend the definition: By making the weight loss process more bearable, it also helps maintain muscle definition for more weeks, since fat loss is more effective.
By following this type of nutritional strategy we manage to abolish the undesirable processes at the endocrine-metabolic level that take place during the diet.
Disadvantages of diet breaks
Correctly identify the amount of calories: Making a mistake in determining the calories needed during breaks could lead to eating more than you should and throwing away the weight lost up to that point.Difficult management: Diet breaks can cause difficulty with self-control in those who find it difficult to get out of their routine and any modification makes them nervous, making it difficult to moderate themselves in relation to what they eat and they are prone to committing excesses.Return to diet: There is a risk that once the break period is over, people will not want to resume the diet and the diet break will become something indefinite.Dependence: Some people suffer from a caloric deficit and a diet break can cause dependency, that is, when they start the low-calorie diet they are already looking forward to the diet break week. This could become constant mental torture.
In this situation, it is advisable to have the follow-up of a nutrition professional who correctly establishes all the parameters that come into play.
Diet breaks help prevent bodily changes that could hinder weight loss.
Is it necessary to take diet breaks?
Diet breaks are of great importance, since They are capable of reducing many of the negative effects that very prolonged calorie deficits can cause. or too aggressive, but they are not always essential.
It is true that creating a caloric deficit through diet is required when the goal is weight loss, but the problem is that This deficit deprives the body of energy and some nutrients.
Such a situation, in addition to generating stress to the bodycauses physical problems such as exhaustion, lower resting metabolism (basal metabolic rate) and low performance.
This is why, on many occasions, it is necessary to resort to diet breaks to continue progressing and make weight loss less aggressive and more sustainable.
Tips for doing diet breaks
The first thing you should consider is that a diet break must be plannedand if you don’t want to throw away the hard work of the last few weeks, you will have to do it in a controlled way.
Duration: Could be from a few days to 1 to 2 weeks and the moment to put this nutritional strategy into practice depends on the body condition, whether performance is impaired with training or if the loads are greatly reduced. It is usually very beneficial to diet break when you have been on the diet for more than 6 weeks without a break and the weight loss goal is long-term.Physical activity: The effect of exercise on eating behavior may depend on the exercise intensity. Light physical activity shows the strongest protective effects against deficit eating. The ideal is to reconcile physical activity with calorie expenditure, so that there are no excesses or shortages.Balanced nutrition: During the break period food and calorie intake is increased compared to the current diet. This does not mean that we will eat everything we want. On the contrary, while we diet break The distribution of macronutrients must be carried out in a balanced way, respecting the consumption of carbohydrates, proteins and fats, eating a little more, but without ceasing to be healthy. It is advisable to take advantage of this time to especially increase carbohydrate intakes, since they are the macronutrients that will help us increase our sports performance, in addition to promoting satiety.
Supplements that help you lose weight during your diet break
Dietary supplements can help you achieve your goal of losing weight during your break from the diet. The most recommended from the HSN line, suitable for vegans, can be found in the following links:
Evoburn Without Stimulants by SportSeries
EssentialSeries P-Synephrine
Buy Green Tea Extract Powder (8:1) from EssentialSeries
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