Category: Dieting strategies

Research suggests that a single high-carb meal after a week of strict keto can cause blood sugar spikes and potentially damage blood vessels. This raises serious questions about whether following a keto diet 6 days a week with a carb-filled 'cheat day' is a viable long-term strategy for success.

According to a study published in the *International Journal of Obesity*, intermittent energy restriction with diet breaks was found to be more effective for fat loss than continuous dieting in obese men. Understanding if a 3 day diet break is good requires differentiating between a true diet break and a shorter refeed period.

According to some research, alternating high-calorie days with low-calorie days can result in less metabolic slowdown compared to continuous calorie restriction. This practice, known as the **zig zag strategy** or calorie cycling, is a flexible approach to dieting that aims to prevent the body from adapting to a consistent low-calorie intake.

According to a key research study, dieters who included regular two-week diet breaks ultimately lost more fat and retained more muscle mass than those who dieted continuously. While this highlights the strategic value of planned breaks, many people are still confused about what is the difference between a diet break and a refeed day, a question that centers on duration, intent, and impact.

For every gram of glycogen stored in your muscles, your body holds approximately 3 grams of water. This is a key factor in understanding **how many days should you carb deplete** as part of a strategic diet, typically for physique or endurance events, to achieve a specific physiological effect known as supercompensation.