The initial objective for recommending a specific dietary approach, whether through counting calories or macros, is to establish healthy and positive eating habits tailored to a client's individual goal. However, as time progresses, the effectiveness of the initial dietary strategy may dwindle in its efficacy, or it may no longer align with the clients evolved goal. In such instances, it becomes necessary to revise the dietary approach. The following are several strategies to consider when the existing approach falls short or diverges from the intended goal.

Refeeds

Refeeds are designed to provide a temporary increase in caloric intake — primarily from carbohydrates. The general approach leading into a Refeed will look much like a normal calorie restricted diet, the exception being for 1-2 days where the client eats at maintenance calories, or even +20% more. When selecting a Refeed amount, it is best to start conservatively, and with a single source of carbohydrate, to see how the client responds, and then titrate up. Refeeds can help replenish glycogen stores, boost metabolism, provide a psychological break from continuous calorie restriction, and break weight loss plateaus.

Situational uses:

• Maintaining Leanness: A periodic increase in calories can help prevent metabolic slowdown and muscle loss.
• Breaking Plateaus: Refeeds can stimulate the metabolism and potentially break through weight loss plateaus.
  

Example: For six days, the client consumes 1600 kcal. On the seventh day, they consume 2200 kcal, with an additional 600 kcal coming from carbohydrates.

Diet Break

A diet break is a short-term reprieve from the dieting process, temporarily halting meticulous nutritional tracking. Diet breaks are one of the best strategies for long-term weight loss and a tool for preventing metabolic adaptation. Implementation can range from absolute freedom ("eat whatever you want") to disciplined freedom ("eat whatever you want but follow this one rule, such as hitting your protein goal or staying within your maintenance calories").

Situational uses:

• Psychological Relief: Ideal for clients feeling overwhelmed or stressed from continuous dieting.
• Vacations and Holidays: Allows clients to enjoy special occasions without the stress of strict tracking.
• Long-term Progress: One of the best strategies for preventing metabolic adaptation, and therefore driving long-term weight loss progress.

Supporting Evidence: In one Australian study*, 19 obese men went through 16 consecutive weeks of caloric restriction, compared to 17 men who did eight rounds of two-calorie restricted weeks, staggered with seven rounds of maintenance calories. The latter group lost more body fat and had less metabolic adaptation.

Another study* involving 74 obese or overweight nonsmoking women aged 26 to 50 years old compared calorie-shifting and calorie-restricting groups, with both groups engaging in under three hours of exercise per week. The results suggested that strategic calorie-shifting, similar to refeeds, can be an effective long-term strategy for weight loss.

• Group 1 (Calorie-Shifting Diet - CSD):
  • 11 days of calorie restriction plus 3 days of self-selected diet. Meals were four hours apart.
  • The day phases were repeated three times.
• Group 2 (Calorie Restriction - CR):
  • Six weeks straight of calorie restriction.
• Results:
  • Both groups lost significant weight by the end of the study; however, the CSD group lost more. Between-group statistical significance on day 70 was:
    • The CSD group lost 5.79 ± 1.17 percent body weight, while the CR group lost 3.38 ± 1.4 percent.
    • The CSD group lost 12.69 ± 2.72 percent body fat, while the CR group lost 5.18 ± 2.14 percent.
  • The CR group regained the fat as soon as its members went back to maintenance calories. RMR didn’t change significantly in the CSD group, but significantly decreased by about 100 calories in the CR group. This decrease persisted throughout maintenance.

Examples: For a defined amount of time — from 1-2 days to 1-2 weeks — a client is allowed to eat freely without having to meticulously track.

Caveat: While the point of a Diet Break is to stop tracking altogether, this is the least desirable path, so try to implement parameters such as only tracking one macro — the most important being protein; or use hand measurements like a fist for protein, a palm for carbs, and a thumb for fats to estimate portion sizes without weighing food. This will allow the client freedom without eliminating awareness.

Reverse Dieting

Reverse dieting involves gradually increasing caloric intake over time, generally adding calories to the daily total in regular intervals — e.g., each week calories are increased by about 5-10% or 50-100 calories. This approach can help boost metabolic rate after a period of calorie restriction and minimize fat gain as the client transitions to a higher calorie intake. More importantly, it is a great strategy to employ once the client has achieved their weight loss goal, especially after being in a deficit for an extended period of time.

Implementing a Reverse Diet will depend on the severity and length of the overall deficit. For a multi-year weight loss journey, it may work well to have a reverse diet every 6 to 9 months. A standard period of 8-12 weeks is recommended for caloric intake to be ramped back up to around 14-16 calories per pound of body weight.

Situational uses:

• Goal Shift: Useful when transitioning from a weight loss goal to muscle building or establishing a new maintenance level.
• Long-Term Progress: Helpful for a long-term (multi-year) weight loss journey to reestablish metabolic to a health level
• Post-Diet Transition: Ideal for individuals coming off a strict diet.
  
  

Example: For a client who has been consuming 1600kcals per day, add 100 calories to the daily total at the start of the week, bringing it up to 1700kcals per day. Hold at 1700kcals for the week, and reassess body composition. If it is within acceptable parameters (meaning the client is happy with the way the look but wants to add more) the you can start the next week by adding another 100kcals to the total daily caloric consumption, bringing it to 1800kcals. This can be continued until the client has found a desirable balance.

• Week 0: 1600 kcal
• Week 1: +100kcals = 1700 kcal
• Week 2: +100kcals = 1800 kcal
• Week 3: +100kcals = 1900 kcal

The client adds 100 kcal each week, monitoring changes in body composition. The calorie addition stops when the client finds a sustainable intake level that aligns with their body composition goals and overall satisfaction.

Each of these dietary modifications serves a unique purpose and can be beneficial depending on the individual's goals, psychological state, and physiological needs.