Should I Take a 2-Week Break After 12 Weeks On The Diet?

Guidelines for Very Low-Calorie Diet (VLCD) Cycles

Following a structured approach to a Very Low-Calorie Diet (VLCD) is crucial for achieving sustainable weight loss while maintaining your health. Here are the established guidelines for managing VLCD cycles effectively:

VLCD Cycle Limitations

Cycle Duration:
Individuals should limit their continuous VLCD phase to a maximum of 12 weeks.
Mandatory Breaks:
After the 12-week period, it's crucial to take a minimum 2-week break before resuming the diet. These breaks are essential to ensure a healthy and sustainable approach to VLCDs, accommodating the significantly reduced calorie intake compared to normal dietary patterns.

During the 2-Week TFR Break

Caloric Intake Increase:
You should increase your calorie intake to at least 1000 calories per day.
How to Achieve This:
- Incorporate conventional foods using the New You SWITCH.
- Add an extra product and a snack to your daily intake.This break allows your body to rest from the reduced calorie intake, providing time to refuel and adjust. Consuming 1000 calories per day will keep you in a calorie deficit, but not as low as during the VLCD, offering a gentle transition back to the plan. Think of this more as a boost and refresh for your body, setting you up for continued success.

Important Note on Weight Changes During Refeed.

During this period of calorie increase, it's normal to experience a 5–7 lb gain due to:

Replenishing Glycogen Stores:
As you consume more carbohydrates, your glycogen stores, which bind with water, are replenished.
Increased Food Volume:
The physical increase in the volume of food consumed.
Digestive Adjustments:
As your digestive system adapts to a more varied diet.

This weight gain is not fat but a natural adjustment process. Maintaining a slight calorie deficit will continue to support fat loss.

Understanding the Refeeding Period

TFR Break Weeks:
After completing the 12-week cycle, the refeeding period is beneficial for your body. Increase your calorie intake to around 1000 calories per day through:
- Conventional foods (New You SWITCH)
- A combination of packs and conventional foods
- Adding an extra pack and a snack to your daily intake

This period helps your body refuel and adjust while still maintaining a calorie deficit. The 1000 calories per day are less restrictive compared to your usual VLCD plan, easing the transition. Think of this more as a boost and refresh for your metabolism and nutritional balance.

Why Breaks Are Essential

Incorporating breaks after each 12-week cycle is vital for meeting your body’s nutritional needs. These breaks help manage the impact of significantly reduced calorie intake during the VLCD, allowing your body to adjust, recover, and prepare for the next cycle.

By following these guidelines, you can achieve sustainable weight loss while maintaining your health. If you have any questions or need further guidance, feel free to reach out. We're here to support you every step of the way.