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FAQ

📄️ Refeeds, diet breaks, and carb cycling

Non-linear dieting strategies, such as refeeds, diet breaks, and carb cycling, are fairly popular in the fitness world. An in-depth look at the potential benefits of refeeds and diet breaks can be found in this article about the concept of “metabolic adaptation” to weight loss. Briefly, our bodies have to navigate some changing conditions during relatively substantial or “aggressive” weight loss phases (in this scenario, we’re talking about weight loss attempts that involve a large amount of total weight loss, a rapid rate of weight loss, or attainment of a very low body-fat level). One of the most impactful changes observed is a drop in a hormone called leptin, which can lead to several downstream effects including reduced total daily energy expenditure (TDEE), reductions in thyroid hormones and sex hormones, and increased hunger, among many others. In addition, we tend to partially deplete our glycogen stores during aggressive weight loss phases, which has the potential to negatively impact our strength and fatigue resistance during exercise.

📄️ Reverse dieting

Our bodies have to navigate some changing conditions during relatively substantial or “aggressive” weight loss phases (that is, weight loss attempts that involve a large amount of total weight loss, a rapid rate of weight loss, or attainment of a very low body-fat level). The term “metabolic adaptation” can be used to describe this collection of changes, which are summarized in this free article on the topic. In short, the combination of energy restriction and fat loss can lead to reduced levels of a hormone called leptin, which has a wide range of downstream effects such as reduced total daily energy expenditure (TDEE), reduced levels of thyroid hormones and sex hormones, and increased hunger, among many others. As a result, individuals focusing on weight loss may find themselves in the difficult position of having a calorie target that is atypically low for them, while simultaneously experiencing hunger levels that are atypically high for them.