The Easiest Way to Lose Body Fat [Study 242]

Physionic

Mar 18, 2024

Episode description

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References (Copy & paste DOI into Search)
[1] doi:10.1093/nutrit/nuad168
[2] doi:10.1519/JSC.0000000000003991

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Episode description

Mindsip insights from this episode:

Differentiate between refeeds and diet breaks for effective dieting

A 'refeed' is a 1-3 day break eating at maintenance calories, while a 'diet break' is a longer period of at least four days.

#nutrition

Incorporate diet breaks to maintain fat loss progress

Taking planned breaks from your diet results in the same amount of total fat loss as continuous dieting.

#nutrition

#weight-loss

Recognize diet breaks do not reduce dropout rates

Contrary to what you might expect, research shows that the dropout rate is the same for both continuous dieting and dieting with breaks.

#nutrition

#study

Recognize organ slowdown during dieting to maintain metabolism

A key reason your metabolism slows during dieting is that your organs become less metabolically active on a cellular level.

#diet

#metabolism

Implement diet breaks to protect your metabolism

Intermittent dieting with breaks leads to a less severe metabolic slowdown compared to continuous dieting, helping preserve your resting metabolic rate.