Here is a real life scenario:
> Higher Hunger
> Less Satisfaction
> Less Motivation
> Slower Recovery Time
> Lower Calorie Threshold (TDEE)
If you are experiencing any of these it may be time to consider mesocycles and how deloads. Below are 3 mesocycle strategies to employ to combat the adverse effects of constantly dieting.
- Diet Breaks: These are short periods (normally no longer than 10 days, I think 7 is best) where you allow yourself to have a higher calorie balance (maintenance level to ensure no fat gain)
- Maintenance Blocks: These are normally longer in duration and are planned ahead of time. It is a period where maintenance levels of calories are meet (rather than calorie deficit for fat loss) meaning that you don’t gain or lose fat, instead of maintaining your current body. A general rule of thumb is every 3 months incorporate a maintenance block (4-6 weeks long) with more drastic cutting phases and experience in training requiring more often (anywhere from monthly to every 3 months)
- Calorie distribution: This can be the process of looking at calories over a week instead of an individual day. There are 3 options for this, carb-cycling , re-feeding (the process of having a higher calorie meal or day, to increase satisfaction) or calorie borrowing (which means eating fewer calories at some point to allow eating more later. A example is having a smaller lunch because you are going out for dinner)
Although this may sound complex, what we are really just saying is that it’s okay to have a bit of a break. Living in a calorie deficit is hard and takes its toll on the body, a short period of maintenance can help in the long run.