Diet BREAKS Vs. REFEEDS || The BEST Way To Lose Weight?
Summary
TLDRIn this video, Coach Greg critiques Jeff Nippard's approach to cheat days and diet breaks for fat loss, arguing for a more balanced, sustainable diet. He emphasizes the importance of not being overly restrictive, suggesting a diet averaging around 2167 calories to maintain muscle and energy. Greg disputes the necessity of cheat meals, proposing they're only needed if one is under-eating. He also highlights the drawbacks of diet breaks, such as higher dropout rates, advocating for a slower, more consistent diet that people can adhere to long-term.
Takeaways
- 🍽️ The importance of not being overly restrictive with diet plans is emphasized; it's better to eat a little more and feel good rather than being on a stringent diet that leads to cravings and potential failure.
- 🏋️♂️ Person D, who eats varying calorie amounts depending on hunger levels but averages out to a reasonable intake, is presented as an ideal example of how to diet without the need for cheat days or diet breaks.
- 📊 The script discusses studies that show diet breaks can lead to more fat loss but also a higher dropout rate, indicating that such diets might not be sustainable for everyone.
- 📉 Coach Greg argues that a slower, more moderate approach to dieting is more effective for long-term fat loss and muscle retention compared to rapid weight loss methods.
- 🏃♂️ The idea that a diet should be something you can maintain for life is presented, suggesting that diets shouldn't feel like a temporary fix but a sustainable lifestyle change.
- 🔍 The script critiques the use of cheat meals, suggesting they are a sign that the diet is too restrictive and that a properly balanced diet should satisfy cravings without needing cheat days.
- 📚 Coach Greg references a study led by Dr. Bill Campbell that supports the idea of a slower paced diet, indicating that scientific research aligns with his coaching philosophy.
- 📉 The script points out that rapid weight loss can lead to muscle loss, and a slower, more moderate deficit is better for preserving muscle mass.
- 🍰 The concept of 'refeed meals' is discussed, suggesting that they are necessary only if one is under-eating, and that a properly balanced diet should not require them.
- 📅 The script suggests that the timing of weight loss is crucial, with slower weight loss being more effective and sustainable over time.
Q & A
What is the main topic of the video script?
-The main topic of the video script is the discussion of different dieting approaches for fat loss, particularly focusing on the effectiveness of cheat days and diet breaks.
Who is Coach Greg criticizing in the script?
-Coach Greg is criticizing Jeff Nippard's views on diet breaks and cheat days for fat loss, as presented in Jeff's video.
What is the argument against the necessity of cheat meals according to the script?
-The script argues that cheat meals are only necessary if one's diet is overly restrictive. If the diet provides the right amount of calories, there would be no need for cheat meals as one would consistently feel good without cravings.
What does Coach Greg propose as an ideal dieting strategy?
-Coach Greg suggests a continuous diet at a slightly higher calorie level closer to maintenance, which allows for maintaining muscle and a more sustainable diet without the need for cheat days or diet breaks.
What is the significance of the study led by Dr. Bill Campbell mentioned in the script?
-The study led by Dr. Bill Campbell is significant because it provides data that Coach Greg uses to argue for a slower, more sustainable diet approach that doesn't involve crash dieting or extreme calorie deficits.
Why does Coach Greg believe that diet breaks might not be as effective as continuous dieting?
-Coach Greg believes diet breaks might not be as effective because they extend the total length of the diet and can lead to a higher dropout rate, indicating that they might not be as sustainable or practical for long-term adherence.
What is the role of glycogen in the context of the diet discussed in the script?
-Glycogen plays a role in the discussion as Coach Greg argues against diets that deplete glycogen stores, leading to feelings of fatigue and discomfort. He suggests maintaining a diet that keeps glycogen levels high to avoid these issues.
What does Coach Greg recommend for individuals who feel the need for cheat meals?
-Coach Greg recommends that if individuals feel the need for cheat meals, it is evidence that their diet is too restrictive and they should consider a less severe calorie deficit to maintain a more sustainable diet.
How does Coach Greg differentiate between his diet plans (Plan A, Plan B, and Plan C)?
-Plan A involves a slight calorie deficit just below maintenance, Plan B involves a slightly larger deficit for those who need to lose more weight, and Plan C is implied but not detailed in the script, likely for extreme situations or specific goals.
What is the conclusion Coach Greg draws from the research on diet breaks and continuous dieting?
-Coach Greg concludes that despite the research showing similar fat loss between diet breaks and continuous dieting, a slower, continuous diet is more practical and sustainable for long-term adherence and muscle preservation.
What is the final advice Coach Greg gives regarding diet and lifestyle?
-The final advice is to choose a diet that is sustainable and doesn't feel restrictive, allowing individuals to feel good and maintain their lifestyle without the need for extreme measures like crash dieting or frequent cheat meals.
Outlines
🏋️♂️ The Optimal Diet for Fat Loss
The paragraph discusses the concept of dieting for fat loss, introducing the hypothetical scenario of identical twins with identical metabolism and training habits. It questions which twin would experience the most fat loss after dieting. The speaker introduces 'Person D' to illustrate the idea of a balanced diet that averages out to a certain caloric intake without extreme restrictions or cheat days. The argument is made that a more moderate, consistent diet is superior to strict diets with intermittent 'refeed' days or diet breaks. The paragraph emphasizes the importance of maintaining energy and not feeling deprived, suggesting that a diet that is too restrictive can lead to a higher dropout rate and is less sustainable in the long term.
🍽️ The Myth of Cheat Meals and Glycogen Replenishment
This paragraph challenges the necessity of cheat meals, suggesting they are only needed if one's diet is overly restrictive. It argues that if a diet is properly calibrated to an individual's needs, there would be no need for cheat meals, as the individual would consistently feel good and have the energy to perform well. The paragraph also touches on the concept of glycogen replenishment, questioning the logic of depleting glycogen stores through a ketogenic diet and then needing to replenish them. Instead, it advocates for a diet that maintains glycogen levels naturally, avoiding the need for refeeds or diet breaks. The speaker also critiques the traditional approach to contest prep diets, which often involve crash dieting, and suggests a more gradual and sustainable approach to weight loss.
📊 The Science of Slow and Steady Weight Loss
The final paragraph summarizes research led by Dr. Bill Campbell, which compared the effects of a 25% and 35% calorie deficit on weight loss. It points out that while diet breaks can lead to more sustainable fat loss, they also extend the total length of the diet. The paragraph emphasizes the importance of losing weight slowly to preserve muscle mass and improve adherence to the diet. It suggests that the key to successful, long-term weight loss is to lose weight at a slower pace than before, which also tends to preserve muscle better. The speaker, Coach Greg, shares his approach to diet planning, which involves starting with a small caloric deficit and adjusting as necessary, rather than relying on extreme measures like crash dieting. The paragraph concludes with a call to action for viewers to consider a more moderate and sustainable approach to dieting.
Mindmap
Keywords
💡Metabolism
💡Dieting
💡Cheat Meals
💡Refeed Meals
💡Caloric Deficit
💡Muscle Preservation
💡Diet Breaks
💡Continuous Dieting
💡Glycogen
💡Keto Diet
💡Maintenance
Highlights
Person A, B, and C are identical twins with the same metabolism and training habits; the discussion revolves around who would see the most fat loss after dieting.
Introduction of Person D who eats varying calorie amounts depending on hunger levels, averaging 2167 calories per week.
Critique of Jeff Nippard's video on using cheat days and diet breaks for fat loss, suggesting a bias towards diet breaks.
Argument that cheat meals are only necessary if one's diet is overly restrictive.
The idea that a proper diet should allow for consistent energy and satisfaction without the need for cheat meals.
Discussion on the importance of not feeling restricted on a diet and the psychological impact of diet adherence.
The concept that the best diet is one that can be followed for life without feeling like a diet.
Critique of the Metador study's dropout rate and the implications for real-world diet adherence.
Finding that a slower diet pace results in less muscle loss and better fat loss.
The suggestion that people often aim for too rapid weight loss, which can lead to muscle loss.
Coach Greg's approach to diet planning, starting with a slight calorie deficit.
The potential benefits of diet breaks versus continuous dieting and the preservation of metabolism.
The importance of glycogen stores in muscle and the impact of diet restrictions on energy levels.
Coach Greg's recommendation for consecutive refeed days versus a single day to replenish glycogen.
The argument that under-eating leads to a need for refeeds, whereas proper dieting should maintain energy levels.
The study by Dr. Bill Campbell in 2020 that provides insights into the effectiveness of different diets.
Coach Greg's diet plan approach, which includes plans A, B, and C for different metabolic rates and goals.
The conclusion that slower weight loss is more sustainable and better for muscle preservation.
Final thoughts on the importance of choosing a diet that is sustainable and enjoyable.
Transcripts
now let's say person a b and c are
identical twins with the same metabolism
and same
training habits who do you think will
see the most fat loss
after a few months of dieting so the
problem is there's no person d
and i'm gonna present to you person d
[Music]
coach greg and today we're reviewing
jeff nippard's new video called
how to use cheat days and diet breaks
for fat loss
science explained i'm going to dig into
some of the studies he posted and
explained how jeff is biased towards
having the diet breaks and i'm going to
show that they didn't
actually use the actual diet that's best
within those studies and no it's not
just get my freaking cookbook i'm gonna
explain exactly what it is
and by the end of video it'll make sense
you're gonna be like yup
that's the way to diet clearly you also
post your cheat meals
yes it's very important the cheat meals
is this true no it's not true at all
the only reason a cheat meal is
important is because
you were over restrictive on your diet
so
is a cheat meal important yes if you're
under eating if your coach is starving
you
so think of it like this if your coach
is giving you refeed meals it's because
you're under eating
if the coach had you on the exact amount
of calories that you actually need
while dieting you wouldn't need the
refeed you consistently feel good
the entire time you wouldn't be craving
junk and cheats because
you're allowed to have them anyway did
you know that
it's not even a cheat it's a treat every
day you should be able to eat foods that
you like
shouldn't have to be so restrictive that
you have no energy and feel like garbage
on a diet and want to give up
the actual diet you should follow is the
diet you can follow for the rest of your
life
shouldn't even feel like a diet problem
with most people's diets is they're
over restrictive they're cutting
calories too far
now let's say person a b and c are
identical twins with the same metabolism
and same training habits who do you
think will see the most fat loss
after a few months of dieting so the
problem is there's no person d
and i'm gonna present to you person d
some days they might eat two thousand
some days they might eat twenty three
hundred
just depends some days you're hungry and
others those days you eat more
some days you're less hungry eat less
you eat enough to have energy and feel
good
but averages out 2167. why that number
because i added up the calories and
throughout the week it averages out that
on all of these diet they're eating
approximately 2167 calories
so rather than eating 2 000 which is too
low and having refeed days
or having 1800 calories and eating 27
or having diet breaks why not
continuously diet
on a higher calorie level the closer you
eat to maintenance
the more muscle you're going to be able
to maintain on a diet
and in fact build muscle on a diet the
group doing diet breaks ended up losing
50 percent more fat and their resting
energy expenditure
or metabolism was preserved twice as
well but the problem in the metador
study is that
there was a greater dropout rate it's
not actually
statistically significant when you look
at all the people you can't do a
randomized trial and
not look at all the data you can't just
say oh they gave up
not a big deal just ignore them why did
they give up
what were the results if you don't
compare what's happening to the people
who dropped out
how do you know what a diet's actually
going to do in the real
world 50 greater dropout rate
does that sound like the diet you want
to do when there's a 50 percent greater
chance you'll drop out
i want the diet that people will stick
to that i can stick to
that's the most likely to lead to
success
the science is quite clear the greater
the deficit
the more fat you're going to lose but
also more muscle
the closer you eat to maintenance the
easier it is to put on muscle
but you're going to lose fat at a slower
rate problem is
people are trying to lose weight too
quickly
they want to have the fastest results
they want to get shredded by
summer and summer's four weeks away
they're crash
dieting even though both groups lost the
same amount of weight
the group that dieted more slowly lost
more fat
and retained more muscle yes in that
study they say it's better to lose
0.5 kilograms rather than one kilogram a
week
well of course it is the greater the
deficit the more muscle you're going to
lose
so it stands to reason that a smaller
deficit is a better way to diet
so having a diet break is extending
how long it takes you to lose the weight
so
why don't we just do it right in the
first place and have a
smaller deficit why diet hard for two
weeks and then
eat at maintenance for two weeks and
then crash diet again for two weeks and
then eat at maintenance
why not just diet slowly in the first
place
we seem to need upwards of 10 grams of
carbohydrate per kilogram of body weight
for full glycogen replenishment when in
a depleted state
why are we completely depleted of
glycogen in the first place
we diet on keto we doing a keto diet
where we have no glycogen stores and
then we need two days to replenish
glycogen stores at 10 grams per kilogram
of body weight
why not diet in a smaller deficit so
that there's glycogen in the muscle
at all times every day you have muscle
glycogen
why are we being so restrictive that we
have depleted glycogen stores that we
feel like
garbage who wants the diet feeling like
garbage
so yeah obviously people who over diet
are going to enjoy a refeed
they finally get to feel normal but if
you're dieting properly in the first
place
you always feel normal so i'd say it's
more practical to do two consecutive
refeed days
at 400 grams rather than one day at 800
grams
and i think it's more practical to have
neither refeed day because you're
only eating a slight deficit and you
feel good all the time
so yeah if you're under eating and it's
easy for coaches to make that mistake
you don't know how many calories
actually need
it's guess work so if you notice they're
feeling like of course you give
them a refeed
but then you say we're gonna up your
calories now because
i don't want you to need refeeds every
weekend basically what you're doing is
you're
starving yourself monday to friday not
building any muscle
feeling like crap and looking forward to
the weekend where you get to finally eat
why not eat at a slight deficit rather
than a large deficit
you feel normal all week rather than
living for the weekends you can live
every day
you feel normal you feel happy every day
because it doesn't feel
like you're dieting lucky for us in
march of 2020 a team of researchers led
by dr bill campbell
gave us exactly the study we've been
looking for and we're supposed to use
that data to decide
which diets better i'm not dieting at a
25 deficit or 35
it's too much that's a starvation diet
you shouldn't need to cut calories
that low most of the top coaches these
days have moved away from the
traditional
10 to 12 week contest prep diet which
really ends up being a crash diet in the
end
and toward a much slower paced diet well
i'm gonna have to agree with jeff on
that however the problem is
the diet shouldn't be 10 to 12 weeks of
crash dieting in the first place
why are we crash dieting why are we
dieting for 10 to 12 weeks
most people get too fat in the off
season and when they come time to diet
they have to crash diet they're at 20
plus percent body fat
balking they're balking and cutting
because coach craig's wrong why may in
gain
you got a ball to put on muscle problem
is when you bulk
you eventually have to cut and see what
happened 10 to 12 weeks
crash diet when you're on a crash diet
you know what happens
you lose muscle so rather than going to
20 percent
want to maintain something reasonable 12
15 off season and then when you go out
on a diet
you don't need a great deficit as a
small deficit
like coach craig 250 calorie deficit
you're losing weight slowly
able to preserve more muscle on this
diet the slower you diet the more muscle
you keep the easier the diet is
the less cravings you'll have the better
sleep you'll have sex drive
everything is better so what's not being
presented in this evidence
is the slow weight loss diet
that is the diet you need to follow in
the real
world the only downside of doing diet
breaks was that the total
length of the diet took about twice as
long and 100
agree on jeff at this part where he says
the slower you lose weight the better
but even this can be seen as a good
thing we've already discussed research
showing that slower rates of weight loss
tend to preserve muscle better greater
adherence greater muscle will be kept on
a
slow diet so the key is lose the weight
slower than last time and i personally
think the reason that there was more
sustainable fat loss with diet breaks
is that those subjects were getting more
of what you could call practice with
being at maintenance
so what does coach greg do with his diet
plans well typically i give
plan a b and c in plan a the calories
are just slightly below maintenance
a little bit small deficit you start
that diet
doesn't feel like a diet you don't even
notice it
you're slowly losing the weight
eventually
if that becomes your maintenance you
lost enough weight you stick to that
diet for the rest of your life
doesn't feel like you're dying you lose
some weight feel good however sometimes
your metabolism will slow down you lost
50 pounds you're a smaller person
you have a lower metabolic rate you've
lost weight maybe you lost 20 50 pounds
slower metabolism lower meat
you then have plan b little bit less
calories
couple hundred less that is a small
deficit once again
however if you're trying to crash diet
you have to lose that weight by the
summer
by the wedding down south you have a
before and after transformation you're
trying to win
you got to drop crazy amounts of
calories you're going to suffer
doesn't feel good slower you lose weight
the better the story also doesn't end
there
because as promising and as exciting as
this study was it was done on
non-exercising obese men
just because one study says hey it
worked
doesn't mean it actually works this time
the results weren't as impressive
to cut right to the point after 12 weeks
of dieting the diet break group and the
continuous group
both lost the same amount of fat so what
am i saying
due to coach greg diet makes more sense
just because they haven't studied it in
a study
doesn't mean it's not the best diet
going
trust me i've studied this myself my
entire life
i don't need some study telling me what
i already know
hopefully that makes sense hopefully
you're choosing to diet
slower in a small deficit and that if
you're craving things too much and you
need a cheat meal
that is great evidence that the diet is
too hard for you
and that when it's over probably going
to regain the weight
ending it here greg doucette.com for
coaching greg you said ib
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