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  1. #1
    Registered User Mourning Tide's Avatar
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    Taking a week off keto to break fat loss plateau?

    Been on CKD for about 16 weeks so far, and my fat loss has plateaued.

    So what do you guys think about going back to a carb-based diet and eating at maintenance for a week then coming back to keto?

    Heres what made me consider it:

    "Take a week off the diet. [For breaking plateau]

    Although this goes against everything most dieters have been conditioned to believe,sometimes the best strategy to break a fat loss plateau is to take a week off of the diet and eat at maintenance calories. Some individuals choose to remain ketogenic, simply increasing their caloric intake, while others prefer to return to a carbohydrate based diet. The body ultimately adapts to anything including diet and calorie levels. Taking a week off of the diet can help raise metabolic rate as well as rebuild any muscle which may have been lost. However, fat gain during a one week break is generally minimal as long as individuals do not overdo caloric intake. Keep in mind that adding carbohydrates back into the diet can cause a rapid but transient weight regain for individuals on an SKD or TKD.

    Individuals on a CKD typically lengthen their carb-up to 5-7 days as their break from dieting. Obviously, carbohydrate intake during the first 24 hours should be lowered since a longer carb-load period is being performed. A one to two-week break from the diet every four to six weeks of dieting seems to work well for most people."

    (Lyle McDonald, The Ketogenic Diet, pp. 148-149)
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  2. #2
    Registered User chimponarope's Avatar
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    Usually works for me.
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  3. #3
    Registered User BeejGrpA's Avatar
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    a 1 week break usually helps most plateaus. i still do it wen im bulking. every 5 or 8 weeks i take a week off weights as "strategic deconditioning" if im plateauing and changing my regime doesnt werk
    "Just do the diet, lift hard and take pictures of yourself naked. As long as the scale is going down, your lifts are going up and your pix look good, ignore everything else." - Eileen

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  4. #4
    Registered User Mourning Tide's Avatar
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    You still lift on the week break right?
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  5. #5
    Registered User BeejGrpA's Avatar
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    Originally Posted by Mourning Tide View Post
    You still lift on the week break right?
    if ur cutting yes
    "Just do the diet, lift hard and take pictures of yourself naked. As long as the scale is going down, your lifts are going up and your pix look good, ignore everything else." - Eileen

    My pet hate? Half measures.....there's no kill like an overkill!!
    Self Discipline is telling that little voice in your head to shut the f$%k up.
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