![]() ![]() After opening MyFitnessPal, click the "more" tab in the bottom right hand cornerģ. Here's how you can adjust your nutrition goals within MyFitnessPal to do a one-week diet break (using an iPhone):ġ. Okay, now we covered the basics and you have calculated your maintenance calories using our free calculator. How to calculate maintenance calories: use our free calculator and select "maintenance" as your goal. Do not over-consume calories when you are taking a break and continue to track your food (after dieting, maintenance calories will feel like a ton anyways)! How to do a diet break: after dieting for 3-8 weeks or on an as-needed basis, increase your calories to maintenance levels for one-week. These are in reference to this research: . ![]() What are the two main benefits: (1) taking diet breaks can actually improve weight loss outcomes (although it takes longer because of the "break days") for the same amount of days in a caloric deficit, and (2) helps reduce metabolic adaptation meaning as you lose weight you can eat more food. ![]() What it is: A diet break is a dieting protocol which is intended to (1) give you a mental break from the struggles of dieting and also (2) negate the metabolic adaptation from losing weight. What most people have NOT heard of is a concept called a diet break. If you're reading this article, chances are you have tried some diet that requires a prolonged period of eating fewer calories. ![]()
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