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The Non-Linear Approach to Fat Loss

Yash gidwani
Yash gidwani
Have you ever started a calorie deficit diet and after following it for sometime felt results slowing down, feeling like binging on junk food even though you did not like it much before starting with the diet,

This could be due to following a very strict or linear approach and trying to diet straight through long stretch to reach your goals,

Today we would check how a non-linear approach that is incorporating a tool known as DIET BREAK in your program would help,

What is a DIET BRAKE - It is a interval between two periods of dieting where you increase your calories around to your maintainence.

Implementing a diet brake can have lots of benefits-
1. Increasing carbs may help you bring your stress levels down, it could be stress induced by weight training, cardio or just the stress of following your diet for extended periods, it will also help you replenish your glycogen stores and maintaining your lean body mass better.
2. Better Performance and Energy Levels - You would also feel your energy going up in day to day activities, feeling less fatigued and more exited to do things which might have uninterested you lately and most importantly it would increase your performance in the gym as well as other physical activities.
3. Will Also help to improve your hormonal  profile, would improve your leptin levels which is secreted from fat cells that helps to regulate body weight.

How can a diet brake be implemented in your program :- 
After following a calorie restricted for 4-6 weeks, you can bump up your calories near to your maintenance for 1-2 weeks, keeping protein and fats same and increasing calories from Carbs and cardio can also be reduced during this period.
After the break is over you can again resume with your deficit and you would be able to notice that you can adhere to your diet much better and the break will also help you to stay consistent with your diet. Maintaining your fat loss would also be much easier after the diet is over if you incorporated non-linear approach during the diet period.

Lets look at MATADOR (Minimising Adaptive Thermogenesis And Deactivating Obesity Rebound) study - 

The study recruited 51 participants all obese men divided into two groups for the first 4 weeks all the participants consumed calories as per their TDEE and after that one group followed continuous calorie deficit diet stright for 16 weeks and the other followed a diet with 2 weeks of calorie restriction followed by 2 weeks of eating as per there maintenance for 30 weeks in order to 16 weeks of calorie deficit. The men from second group achieved a greater fat loss at the end of the study and also after few months when all the participants were reviewed it was found the second group was able to keep away a significant amount of weight lost than group one. 

Conclusion - Greater weight loss and fat loss can be achieved with intermittent energy restrictions, diet brakes may reduce compensatory metabolic responses and, in turn improve weight loss efficiency.


Yash Gidwani
Fittr Coach