Should You Take a Break From Dieting?

If you’ve ever tried to lose weight, you know the drill: cut calories, stay disciplined, and push through. But what if planned breaks from dieting could actually help you lose more fat and keep it off?

A new meta-analysis suggests that intermittent breaks from calorie restriction could help you stay consistent, prevent metabolic slowdown, and make fat loss more sustainable.

Diet Breaks vs. Continuous Dieting

Researchers compared two weight loss strategies:

1️⃣ Continuous Dieting – Maintaining a constant calorie deficit without breaks.
2️⃣ Intermittent Dieting – Taking planned 1-2 week breaks from calorie restriction.

Surprisingly, the results showed that both groups lost a similar amount of weight—even though one group went “off plan” periodically. In some cases, metabolic rate was better maintained when participants incorporated diet breaks, preventing the slowdown that often happens with prolonged calorie deficits.

Why Taking a Break Might Help

🔹 Prevents Metabolic Adaptation – Prolonged dieting slows metabolism, making fat loss harder. Taking breaks may help maintain your metabolic rate.
🔹 Reduces Burnout – Staying in a calorie deficit for too long can be mentally exhausting. Breaks allow for more flexibility and sustainability.
🔹 Improves Long-Term Success – While taking breaks might slow initial results, they could make it easier to stick with your plan over time.

How to Use Diet Breaks Effectively

✅ Every 3-4 weeks, incorporate a 1-week diet break.
✅ This doesn’t mean eating anything in unlimited amounts—just increasing calories slightly to maintenance levels(not a surplus).
✅ Focus on consistency over perfection—allowing yourself flexibility without completely abandoning your goals.

The Bottom Line

If calorie restriction feels unsustainable, planned breaks may help keep you on track, maintain your metabolism, and prevent burnout—leading to better long-term results.