Diet break: take a good break with the diet
Metabolic grave, neat, calisthenics, mini cut and now diet break. The trends in the fitness world continue to change at a dizzying pace.
On this occasion it is time to renew to talk long and hard about diet break. A concept that relates training to diet and nutrition.
If you are immersed in a pre-competitive stage, you are finalizing the preparations for the bikini operation or in the locker room you have seemed to listen to Chinese when they talked about the diet break, you are undoubtedly before the appropriate publication
What is a diet break?
The diet break appears as a temporary interruption of the diet and was created with the aim of enhancing adherence and preventing us from stagnating during periods of definition or fat loss.
As we know, periods of caloric deficit that are too aggressive or sustained over time can end up slowing down the metabolism and generating an undesirable rebound effect.
The concept of diet break that at least in this term was devised by Lyle McDonald, seeks to restore the general balance. A Metabolic and hormonal reset that allows you to continue progressing steadily over time.
As we will see later there are different ways of making a break in diet and the duration and flexibility of it will depend largely on the body composition of the individual.
How to make a diet break?
The first thing you must be clear about is that a diet break must always be planned and that if you do not want to ruin the hard work of the last few weeks, you will have to do it in a controlled and planned manner.
Forget about the open bar and eating industrial pastries for breakfast and pizza dinner every day. The diet break is an interruption in the diet, but this does not mean that everything is allowed.
We usually differentiate between two types of diet break. The most "flexible" and that McDonald recommends for people with a flexible diet and the most strict or controlled aimed at people who find it difficult to maintain anxiety.
The objective of both is the same, simply that the first one allows you the possibility of playing something more with the ultra-processed ones and the second one focuses on a "real fooding" aspect.
During the diet break what you will look for is to increase your caloric intake and get closer to a caloric norm that as much as possible allows you to keep the weight at bay. (Gaining some weight is part of the plans)
Ultimately, you should increase food and calorie intake from your current diet. In this way you will end the deficit and your body will begin to react.
The distribution of macronutrients must be carried out correctly respecting at all times the intake of carbohydrates, proteins and fats. Perhaps you can take advantage to slightly increase the protein and hydrate intake with the intention of promoting satiety.
How long does a diet break last?
The duration of the diet break will depend on the body composition of the individual, their ability to adhere and the proximity of the target. As usual, diet breaks usually last between 1 and 2 weeks. However, in certain cases they can be extended up to 1 month. Unlike what we had seen on a refeed day, where benefits were sought through a calorie surplus 24 hours, here it is intended to achieve a body recomposition that allows us to survive the deficit in a healthy way.
“Forget about miracle diets and Spartan preparations in record time. What is quickly built is quickly destroyed ”
People with a lower fat percentage will be able to repeat the diet break more frequently than a person with a higher level of body fat.
Advantages of the diet break
-Psychological benefit: Undoubtedly a stop along the way is always good to regain both physical and mental strength. Being able to indulge yourself on a whim will be better than a birthday present. Food affects our mood and a break in diet never hurts.
-Physiological benefit: If you start to feel tired, you notice that you do not have as much strength and that your exercises lose intensity, it may be the right time to fill the fuel tank. As it is customary to say in these cases; "we are what we eat".
-Sustainable deficit: the diet break will help you make the situation more bearable. Body recomposition and metabolic and hormonal reset will allow you to better tolerate the feeling of appetite and anxiety due to the apparent lack of food.
-Extend the definition: without a doubt one of the great benefits is found in the possibility of lengthening the definition period. As I indicated in the previous point, a break in the diet will help you cope better with the process and will open up the possibility of lengthening and distributing the definition for more weeks.
Disadvantages of the diet break
-Hard management: the diet break can be difficult to manage. Some people have generalized anxiety about food and going off the script can cause enormous self-control difficulties. The diet break is not all inclusive or an open bar, so you will have to be very clear about what you can afford and what you cannot.
-Back to normal: The arrival of the diet break is always appreciated but its farewell can be very hard. Having to assume that you are going back into deficit is hard and waiting some time to have even more freedom. Returning to "normal" of your fat loss process can be very hard.
-Dependence: If you are one of those who mentally suffers a lot during the periods of definition, a diet break can be harmful in the sense that it ends up generating you an excessive dependency. By this I mean that as soon as the hypocaloric diet You will be thinking about the diet break week. Being counting the days could lengthen the agony and become constant mental torture.
Prioritize long-term adherence
Not everyone is prepared to face a diet break. Some people are unable to get out of their routine and any modification ends up generating anxiety and nervousness.
In this situation it is very important that you know yourself psychologically but also on a hormonal level. If you are one of those with a slow metabolism, it costs you a lot to lose weight and you immediately get fat, maybe you should discard the diet break and opt for a less aggressive, but more sustainable deficit.
The trial and error system is the best suited to these situations. Prioritize any action that is beneficial to you on a personal level and adapt to those nutritional guidelines or training routines that generate sustained adherence. Think of objectives and results in the medium and long term and forget about miracle diets or Spartan preparations in record time. What is quickly built is quickly destroyed.