When pursuing fat loss, it's common to follow a structured nutrition plan for months at a time. However, implementing a diet break can be beneficial for both your body and mind. While there’s no set timeline for when you must take one, we typically recommend them for our fat loss clients every few months.

Why Take a Diet Break?

1. Metabolic Reset: Prolonged calorie restriction can cause your metabolism to slow down. A diet break, where you return to maintenance calories for 1-2 weeks, can help restore your metabolism and prevent plateaus.

2. Mental Rejuvenation: Sticking to a strict diet for a long time can lead to burnout. A diet break allows you to relax mentally, reducing stress and the likelihood of going off track later on.

3. Improved Performance: Higher energy intake during a break can boost your workouts, enhancing strength and endurance, which is important for long-term fat loss. This will also be an eye-opener into the future, showing the you energy you’ll have available when you switch from a fat loss phase to a performance phase.

How to Implement a Diet Break

1. Return to Maintenance Calories: Increase your caloric intake to maintenance levels. We tend to recommend our clients use a 10-25% deifict when in a fat loss phase. during a maintanence week, you’d increase your calories by this number. This doesn’t mean eating whatever you want—keep food choices mostly the same, but just increase portion sizes.

2. Focus on Protein and Recovery: Maintain your regular protein target to preserve muscle mass while your body adjusts. The extra calories would typically come from carbohydrates so we can top up glycogen stored. Use this time to focus on recovery and enjoy higher energy during workouts.

3. Listen to Your Body: Pay attention to how you feel during the break. Some clients feel more energised and motivated, while others might feel bloated or sluggish. Adjust as needed.

Side Note: The scales will jump up during the phase, and that’s okay. You are not putting body fat back on. It’s a combination of glycogen and water in the muscle. As soon as you return to your fat loss protocol, we’d expect to see that weight come straight back off.

When to Take a Break

While there’s no one-size-fits-all answer, taking a break every 8-12 weeks is common for fat loss clients. It's especially important if you're experiencing fatigue, mental burnout, or weight-loss plateaus.