17 Day Diet Timing

Length & Frequency • 10-14 days, two weeks recommended. Unfortunately some hormones simply take longer to recover to normal levels than others, so there is no cutting a diet break short. • Frequency depends primarily on our level of leanness. – The leaner we get, the more our bodies hate us (the harsher the metabolic adaptations become), so the more frequently they should be taken. Body fat %(men) Diet Break Frequency <10% every 4-6 weeks 10-15% every 6-8 weeks 15-25% every 10-12 weeks 25%+ every 12-16 weeks Women add ~7%. Above are my own recommendations on diet break frequency, adapted from Lyle McDonald’s original recommendations after gaining experience. Learn more at http://austingosser.bcz.com/2016/12/12/17-day-diet-for-quick-weight-loss/ and https://erinjgz.wordpress.com/2016/01/01/17-day-diet-research-2016/This is just a general guide and psychological factors will come into play as well. I base frequency of diet breaks on how a client is doing mentally (mood, cravings, stress), as well as physically (energy, sleep, recovery). With slower rates of fat loss diet breaks can be less frequent. In my coaching experience I’ve personally found that I’ve only had to recommend diet breaks as frequent as every 8 weeks, even with those taking it to what I’d consider ‘shredded‘. Expectations • You can expect a rise in the scale weight due to the increase in carb intake. • You may feel fatter, but you’ll note that the weight that you gain here (7-10 lbs isn’t uncommon) doesn’t correlate with the same level of increase in stomach measurements that you saw yourself lose over the last few weeks when you lost that same amount of weight. This is because most of the gain in weight will be your muscles filling with water and glycogen – so you’ll feel bigger and fuller, and for the leaner folks, more vascular. • Some water will be gained under the skin, and there will be a little fat gain, but nothing extreme (unless you purposefully binge eat the entire diet break – which is a very rare exception if everything else has been set up well thus far). FOR COACHES: Talk to your prospective client about the subject of diet breaks before taking the client on. You don’t have to go into exceptional detail, but just mentioning it will give you less resistance down the line when you make the decision that it would be best to take one. Also, before taking a client on remember to check about their diet history – they may need to take a diet break before you begin working together. If you feel you are ok to continue then carry on as you are. It’s likely that you just have water retention and need to wait for it to pass. You will probably wake up one morning in the next couple of weeks a few pounds lighter. If you don’t feel ok to continue then consider taking a diet break for a week, possibly two. Then come back to this and see how you feel. If your diet is iso-caloric(same calories each day) and you have the same macros every day: make a 25-30 g reduction in carb intake, a 10-15 g reduction to your fat intake. • If you cycle your calorie and carb intake: On your training days reduce carbs by 50 g, fats by 5 g, and on rest days reduce carbs by 25 g, fats by 15 g. (1g Carbohydrate = 4 kcal, 1g Fat = 9 kcal) Learn more at http://forevercutting.weebly.com/the-fitness-blog/i-tried-most-diet-plans


Samuel Dalusung