HOW LONG SHOULD YOU BE IN A CALORIE DEFICIT FOR?
Like many other variables in someone’s health & fitness journey, the length of a calorie deficit is not going to be a one size fits all approach. It is going to be dependent on the individual, their goals and their circumstance. In saying that, being in a calorie deficit for too long without a diet break (which is a 5-14 day period of eating back at maintenance calories) does have its negatives. For example - extreme hunger, low energy, metabolism adaptation (the down regulation of your metabolism), etc.. It is also important to note that the frequency of diet breaks will be dependant on someone’s adherence, the percentage of a deficit someone is in and their starting point.
With that all being said, here is our recommendation:
If you are strictly following your calorie deficit and adherence is spot on each week, take a short diet break every 6 weeks. If you are a little more flexible with your calorie deficit and there are some days/weeks when you have exceeded calories back up to maintenance, you may want to extend out your diet break to every 12 weeks.
5 signs you may be due for a diet break or maintenance calories:
You are becoming extremely food focused.
Your appetite keeps increasing.
You are fatigued, exhausted or just always tired.
You have hit a weight loss plateau.
Your performance in your training has decreased.
Are you currently in a calorie deficit and in need of some meal ideas? Check out out calorie and family friendly cook book down below!
