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Nutrition Diet Breaks - Periodizing Nutrition

watchnerd

Level 8 Valued Member
Diet breaks get talked about pretty often in aesthetic / bodybuilding circles when they get into cuts, but the term doesn't seem to get used much outside of that.

I thought this was a pretty decent article on the concept:

 
Diet breaks get talked about pretty often in aesthetic / bodybuilding circles when they get into cuts, but the term doesn't seem to get used much outside of that.

Diet Breaks

This subject has been addressed multiple time on this side.

Bulk and Cut Bodybuilding Diet

The anecdotal data from Bodybuilder over decades has demonstrate "Nutritional Periodization" works. It has to do with...

The General Adaption Syndrome

In 1923, Dr Hans Selye, M.D., PhD coined the phrase in regard to diseases and healing; which has three stages.

The bottom line with diseases is you either adapt or die. Your immune system combats the disease and conqures it or the disease take over and you die.

The General Adaptation Syndrome applies to Diet and Training. It is the underlying principle behind Strength Training Periodization Training and "Diet Periodization Plans".

The MATADOR Diet Research
(Minimising Adaptive Thermogenesis And Deactivating Obesity Rebound)

Cliff Notes

1) Adptation

Once adaptation in a Weight Loss Diet or a Strength Training Program occures. progress stop.

As per the diet research, the body will adapt to the new lower calorie intake in around two weeks.

Adaptation meaning your Metabolic Rate will drop. You stop losing weight/body fat.

The body goes into survival mode, thinking that you are going to starve to death.

2) ReBooting Your Metabolic Rate

To reboot your Metabolic Rate to lose weight/body fat, after two week calories are increased.

The increase in calorie intake increases your Metabolic Rate,

Once that occurs then...

3) Decrease Calorie Intake

Dropping your calorie intake below you present maintenance level restarts weight/body fat loss.

This "Nutritional Diet Periodization" process is repeated until you reach you desired objective.

Dr Layne Norton's Reverse Dieting



The Rotation Diet

shopping

This book came out cica 1990.

It goes into Rotating Calories (Diet Periodization) as a means of losing weight.

Body For Life

shopping


This book came out circa 1990's.

It addressed Rotating Calories (Diet Periodization), as well.

Bulk and Cut

To reiterate, Bodybuilder for decades anecdotally demonstrated that Rotating Calorie Intake (Diet Periodization) is effective.

The downside with Bodybuilder is increasing calories to high, to fast in Bulking and decreasing calories too low, to quickly when Cutting.

Research show that when calories are dramatically increase to quickly, a greater increase in body fat occcurs.

When calorie are dramatically decrease to quickly, a greater loss in muscle mass occurs.

Percentage of Caloric Increase and/or Decrease

Two researcher independent of each other (Dr John Ivy and Dr Layne Norton) deptermined that approximately a 20% increase or decrease to in gaining or losing weight on a "Diet Periodization Plan" was optimal.

1) Weight/Fat Loss

The 20% decrease ensure more fal loss with a greater preservation of muscle mass.

2) Gaining Muscle Mass

The 20% increase ensure a greater increase in muscle mass while minimizing fat gain.

"How To Use Diet Breaks.,,"

This article reinforce the "Bulk and Cut" Bodybuiding Method (around for decades) and book like The Rotation Diet and Body For Life, as well as the research from The MATADOR"Diet Periodization Plan".
 
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