Diet BREAKS Vs. REFEEDS || The BEST Way To Lose Weight?

Summary

In 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

00:00

🏋️‍♂️ 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.

05:00

🍽️ 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.

10:02

📊 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.

Keywords

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. In the context of the video, it is mentioned that identical twins have the same metabolism, which implies they have similar rates at which their bodies convert food into energy and maintain bodily functions. This is relevant to the discussion on dieting and fat loss, as metabolism can influence how effectively one loses weight.

💡Dieting

Dieting is the practice of eating food in a regulated and controlled way to achieve a specific health or body composition goal, such as fat loss. The video discusses various dieting strategies, including continuous dieting and diet breaks, to determine which approach is most effective for fat loss. Dieting is central to the video's theme as it is the primary method discussed for achieving the desired body composition.

💡Cheat Meals

Cheat meals are planned indulgences that allow dieters to consume foods they typically restrict, often high in calories or unhealthy. The video argues that cheat meals are only necessary if one's diet is overly restrictive, leading to cravings and a need for occasional indulgence. The concept is used to critique extreme dieting practices and advocate for a more sustainable approach.

💡Refeed Meals

Refeed meals are periods where dieters increase their calorie intake to replenish energy stores, often after a period of calorie restriction. Coach Greg in the video suggests that if a diet is properly balanced, refeed meals are unnecessary because one should not be under-eating to begin with. This concept is used to highlight the importance of a balanced diet that doesn't require extreme measures.

💡Caloric Deficit

A caloric deficit is a condition where an individual burns more calories than they consume, leading to weight loss. The video discusses the importance of maintaining a small caloric deficit rather than a large one to preserve muscle mass and make dieting more sustainable. It is a key concept in the video's argument for a slower, more moderate approach to dieting.

💡Muscle Preservation

Muscle preservation refers to maintaining muscle mass while losing fat. In the context of the video, it is suggested that slower, more moderate dieting can help preserve muscle mass, which is desirable as muscle is metabolically active and contributes to a healthy body composition. This concept is used to argue against rapid weight loss methods that can lead to muscle loss.

💡Diet Breaks

Diet breaks are periods where dieters temporarily stop calorie restriction to replenish energy stores and prevent metabolic slowdown. The video discusses a study where diet breaks were compared to continuous dieting, finding that while diet breaks led to a slower rate of weight loss, they also resulted in better adherence and less muscle loss. This concept is central to the video's exploration of different dieting strategies.

💡Continuous Dieting

Continuous dieting refers to maintaining a calorie deficit without interruptions over an extended period. The video compares this approach to diet breaks, suggesting that while continuous dieting may lead to faster weight loss, it can also be less sustainable and lead to a higher dropout rate due to its restrictive nature.

💡Glycogen

Glycogen is a form of glucose storage in the body, primarily in the liver and muscles, that can be quickly mobilized for energy. The video discusses the importance of maintaining glycogen stores to prevent feelings of fatigue and poor performance. It is used as an argument against extreme dieting that can deplete glycogen stores.

💡Keto Diet

A keto diet is a high-fat, low-carbohydrate diet that aims to shift the body's metabolism from burning glucose to burning fats for energy. The video mentions keto diets in the context of glycogen depletion, as low carbohydrate intake can lead to depleted glycogen stores. This concept is used to illustrate the potential downsides of certain diets that are overly restrictive.

💡Maintenance

Maintenance in dieting refers to the point at which calorie intake equals calorie expenditure, resulting in no weight gain or loss. The video suggests that eating closer to maintenance levels can help preserve muscle mass and make dieting more sustainable. This concept is used to advocate for a balanced approach to dieting that doesn't require extreme measures.

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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