Key Takeaway: The MATADOR clinical trial proved that 2-week intermittent diet breaks at maintenance calories yielded significantly greater total fat loss and higher resting metabolic rates than continuous energy restriction.
How to Structure a Diet Break
- Increase Calories to Maintenance: Calculate your current maintenance intake using our TDEE Calculator.
- Keep Protein High: Maintain protein at 1.6–2.0g/kg to support muscle retention.
- Allocate Extra Calories to Carbohydrates: Carbs stimulate thyroid hormone conversion (T4 to T3) and elevate circulating leptin.
- Duration: Maintain for 7 to 14 days before resuming a caloric deficit.
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Scientific References & Clinical Studies
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