How long have you been in a calorie deficit? Could it be time for a break?
Taking breaks from a calorie deficit (also called diet breaks or refeed periods) can help maintain metabolism, muscle retention, and adherence while cutting. The ideal frequency depends on the size of your deficit, training intensity, and how lean you are.
General Guidelines for Diet Breaks:
- Every 4-8 Weeks:
- If you’re in a moderate to aggressive deficit (300-600 calories below maintenance).
- Helps restore hormones (leptin, ghrelin, thyroid), refill glycogen, and reduce cravings.
- For Leaner Individuals (12-15% BF or lower):
- Take a diet break every 2-4 weeks to prevent excessive metabolic slowdown.
- Women may benefit from aligning diet breaks with hormonal fluctuations (luteal phase).
- Refeed Days (1-2 days per week):
- Increase carbs (not just calories) to replenish glycogen and improve performance.
- Keep protein high and fats moderate.
How to Structure a Diet Break
- Increase calories to maintenance (not a binge). Free TDEE Calculator HERE!
- Prioritize carbs (50-60% of intake) to refill glycogen.
- Keep protein high (~1g per lb of body weight).
- Reduce cardio slightly to recover.
Signs You Need a Break:
- Fatigue, low energy, poor sleep.
- Stalled fat loss despite adherence.
- High cravings and mood swings.
- Strength loss in the gym.
Strategic breaks help prevent metabolic slowdown, keep performance high, and make the cut more sustainable.
Hope this helps!!!!
