Many people encounter a weight loss plateau, which can be discouraging. Zig zag dieting, or calorie cycling, has emerged as a strategy to overcome this stall. But what exactly is it, and does it truly work? This article delves into the details of zig zag dieting.
What is Calorie Cycling?
Calorie cycling, also known as zig zag dieting or calorie shifting, is a structured approach to dieting that involves alternating between days of varying calorie intake. It is a method that some people find easier than traditional dieting. Individuals often use a zig zag calorie calculator to determine their weekly calorie needs to maintain a calorie deficit, which is essential for weight loss. Once this weekly target is established, they "zig zag" by alternating between very low-calorie days and very high-calorie days.
The rationale behind calorie cycling is to prevent the body from adapting to a consistent calorie deficit, which can lead to a weight loss plateau. The theory suggests that by switching up calorie intake, the body remains in a state of "confusion," preventing metabolic slowdown.
Does Calorie Cycling Work for Weight Loss?
The key question is whether zig zag dieting is effective for weight loss. Scientific studies offer insights into its efficacy.
Study #1: Calorie Cycling with Exercise
A study published in the Journal of the International Society of Sports Nutrition examined the effects of calorie cycling combined with an exercise program on overweight, non-active women. The participants engaged in high-intensity cardio and brisk walking six days a week.
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The study revealed that zig zag dieting did result in weight loss, but it was no more effective than traditional dieting. This finding aligns with the principle that maintaining a weekly calorie deficit is the primary driver of weight loss, regardless of how calories are distributed throughout the week. There is no concrete evidence suggesting that zig zag dieting prevents weight loss plateaus more effectively than traditional dieting.
Study #2: Zig Zag Dieting vs. Traditional Diet
Another study compared zig zag dieting to a traditional diet in resistance-trained athletes. Participants in the zig zag dieting group underwent a one-week diet break after three months of intermittent dieting.
The University of Western Australia found that both groups experienced similar weight loss and metabolic rates. Muscle endurance in the legs improved following the diet break, but fat-free mass and muscle strength remained unchanged. Based on these results, researchers recommended that athletes coordinate diet breaks with training sessions that require leg muscle endurance.
How to Implement Calorie Cycling
Despite the lack of evidence suggesting superior weight loss outcomes, calorie cycling offers potential benefits. Being in a calorie deficit for extended periods can increase hunger hormones, making it difficult to adhere to a diet. Calorie cycling can make dieting more mentally sustainable by allowing for low-calorie days interspersed with higher-calorie days, providing a "break" from the restriction. The most effective diet is often the one that can be consistently followed, making calorie cycling an appealing option for some.
Calorie Cycling Methods
Several approaches can be used for calorie cycling. A common strategy involves having 4-5 low-calorie days per week and 2-3 higher-calorie days. Some individuals opt for a monthly approach, adhering to a calorie deficit for three weeks of the month and then eating at a surplus for one week.
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The Australian study indicated that individuals using these methods reported reduced hunger and improved mental clarity, focus, and reduced irritability. In essence, calorie cycling made dieting more comfortable. Studies on zig zag dieting typically show results after a minimum of four weeks but no longer than three months. If significant weight loss is not achieved within three months, it may not be the right approach, or guidance from a nutrition professional should be sought.
Calorie Cycling vs. Yo-Yo Dieting
It's important to distinguish calorie cycling from yo-yo dieting. Zig zag dieting involves planned alterations in daily calorie intake, while yo-yo dieting refers to repeated cycles of weight loss and regain.
Yo-yo dieting often involves aggressive diets to lose weight quickly, followed by a return to surplus eating and weight regain. This pattern can negatively impact metabolism, making future weight loss more challenging. Calorie cycling, on the other hand, involves short-term diet changes with the goal of sustained weight management, avoiding the metabolic harm associated with yo-yo dieting.
Carb Cycling vs. Calorie Cycling
Carb cycling is similar to calorie cycling but not identical. Carb cycling involves alternating between high-carb and low-carb days. While carb cycling, like calorie cycling, is not inherently more effective for fat loss due to the weekly average being the determining factor, calorie cycling involves altering intake from all macronutrients: protein, fat, and carbohydrate, making it a broader approach.
Calorie Cycling for Muscle Gain
When attempting to gain muscle in a calorie deficit, hormone levels like testosterone and thyroid hormone can decrease, which is not ideal for muscle growth. Zig zag dieting is best suited for individuals with an advanced fitness level, as it may lead to muscle loss for beginners or casual trainers.
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As fitness and muscle mass increase, the body's progress slows down, requiring only a small calorie surplus to gain muscle. The 2-3 high-calorie days in a zig zag diet can provide this surplus, minimizing fat gain compared to traditional bulking methods. This approach is popular among weightlifting females and hard gainers. However, it's important to have realistic expectations and know that muscle gain will happen gradually.
Creating a Zig Zag Diet Schedule
A zig-zag diet schedule should be tailored to individual lifestyles. For example, someone consuming an average of 2,000 calories per day might follow this weekly plan:
- Monday: 1,400 calories
- Tuesday: 1,400 calories
- Wednesday: 2,800 calories
- Thursday: 1,400 calories
- Friday: 1,400 calories
- Saturday: 2,800 calories
- Sunday: 2,800 calories
Many people prefer to schedule higher-calorie days on weekends to allow for more flexibility when dining out or engaging in social activities. Alternatively, a high-calorie day can be placed mid-week to address hunger associated with prolonged calorie deficits. It's advisable to prioritize protein and carbs on surplus days to prevent muscle breakdown and ensure adequate fuel, especially during heavy exercise.
Cycling Calories Around Workouts
It's generally recommended to schedule more challenging workouts on high-calorie days to maximize energy levels and performance. The extra calories can also aid in recovery.
The Bottom Line
Calorie cycling can be appealing to those who struggle with the hormonal changes and hunger associated with traditional dieting. Getting a "break" from the calorie deficit on certain days can make it a more sustainable option.
However, it's essential to recognize that calorie cycling is not inherently more effective for weight loss than maintaining a consistent calorie deficit. The weekly calorie intake is the determining factor, regardless of the chosen method. Calorie cycling is not recommended when trying to gain muscle, as sustained calorie surplus is generally more effective.
Who Should Consider Zig Zag Dieting?
Calorie cycling is not suitable for individuals with busy schedules or those who lack the resources and tools to accurately track calorie intake. Close monitoring of caloric intake is necessary to meet daily targets, adding a layer of complexity that can be confusing, especially for those new to dieting.
For those seeking an easier approach to dieting, consulting a registered dietitian is recommended. If you're interested in trying calorie cycling, avoid relying solely on online calculators for calorie recommendations. Instead, seek guidance from a dietitian who can perform an assessment and determine an appropriate calorie goal.
Unlike many fad diets, zig zag dieting does not involve strict food restrictions or guidelines. Research indicates that cycling calories throughout the week can offer benefits.
The human body seeks homeostasis and resists changes, including weight loss. Metabolic slowing is a survival mechanism that can lead to weight loss plateaus. Zig-zag dieting aims to prevent the body from adapting to a consistent calorie intake by alternating between high-calorie and low-calorie days.
It's crucial to understand that metabolic adaptations will occur over time, regardless of the dieting approach. Both continuous calorie restriction and calorie cycling can be effective for weight loss, as long as a long-term energy deficit is maintained.
The flexibility of zig-zag dieting lies in the absence of strict rules regarding the placement of high-calorie and low-calorie days throughout the week. However, consuming five consecutive days of low calories may impair performance during high-intensity workouts. The structure of a zig-zag diet should be tailored to individual preferences and needs.
Addressing Common Concerns and Misconceptions
It's important to address some common concerns and misconceptions surrounding calorie cycling.
Will Calorie Cycling "Confuse" My Metabolism?
The name "metabolic confusion diet" is misleading. While the diet involves alternating calorie intakes, it doesn't actually "confuse" your metabolism. The human body is highly adaptable and adjusts to changes in calorie intake. The primary mechanism behind weight loss in calorie cycling is still the creation of a calorie deficit over time.
Is Calorie Cycling More Sustainable than Traditional Dieting?
The sustainability of calorie cycling depends on individual preferences and adherence. Some individuals may find the flexibility of alternating high-calorie and low-calorie days easier to manage than the strict restrictions of traditional dieting. However, others may find the constant tracking and planning required by calorie cycling to be burdensome.
Does Calorie Cycling Negatively Affect Metabolism?
Unlike yo-yo dieting, zigzagging wonât negatively affect your metabolism. Yo-yo dieting means eating at an unhealthily low calorie count for weeks at a time â and then binging all the hard-lost pounds back. On the other hand, zigzagging has you eating different amounts each day in a controlled, sensible fashion, which is more of a natural way to eat.
Supplements and Calorie Cycling
While a balanced diet should be the main focus, some supplements can help with calorie cycling.
- Caffeine: 3-to-6 mg of caffeine per kilogram of body weight per day, will raise the number of calories you burn and also increases strength, muscle endurance, and anaerobic performance.
- Yohimbine: 0.1 to 0.2 milligrams of yohimbine per kilogram of bodyweight before training increases fat loss when used in conjunction with fasted training, and is particularly helpful with losing âstubbornâ fat.
- Phoenix: One serving of Phoenix per day, this is a 100% natural fat burner that speeds up your metabolism, enhances fat burning, and reduces hunger and cravings.