A fat loss plateau occurs when the body adapts to a calorie deficit, slowing down metabolism and making further weight loss challenging. This metabolic adaptation is a survival mechanism designed to preserve energy stores.
When weight loss stalls despite consistent efforts, dietary adjustments are often required to stimulate further fat loss. Below are three scientifically backed diet modifications to help break through a plateau.
1. Adjust Caloric Intake Through Periodisation
Consistently maintaining a calorie deficit can lead to metabolic slowdown as the body compensates for reduced energy availability by lowering resting metabolic rate (RMR). Periodising caloric intake by incorporating diet breaks or refeed days can help counteract this effect. Research suggests that short-term increases in caloric intake, primarily from carbohydrates, can restore leptin levels—a hormone that regulates energy balance and suppresses hunger (Dulloo & Montani, 2015).
A study by Peos et al. (2021) found that intermittent diet breaks, where individuals periodically increased their calories to maintenance levels, preserved lean mass and metabolic rate better than continuous dieting. To implement this, individuals can introduce one to two refeed days per week, increasing carbohydrate intake while keeping protein and fat intake stable. Alternatively, a structured diet break of one to two weeks at maintenance calories every 6–12 weeks can prevent metabolic downregulation and support long-term fat loss.
2. Increase Protein Intake to Boost Thermogenesis and Satiety
Protein plays a crucial role in fat loss due to its high thermic effect and ability to preserve lean muscle mass. The thermic effect of food (TEF) refers to the energy required to digest, absorb and metabolise nutrients, with protein having the highest TEF at approximately 20–30%, compared to 5–10% for carbohydrates and 0–3% for fats (Treen et al., 2021). A higher protein intake also increases satiety, reducing overall calorie consumption.
A study by Leidy et al. (2015) found that individuals who consumed a high-protein diet (25–30% of total daily calories) experienced greater fat loss and improved appetite regulation than those consuming lower protein amounts.
To apply this strategy, individuals should aim for a protein intake of 1.6–2.2 grams per kilogram of body weight per day, prioritising lean protein sources such as poultry, fish, eggs, and dairy. Additionally, spreading protein intake evenly across meals can optimise muscle protein synthesis and further enhance metabolic rate.
3. Manipulate Carbohydrate Timing for Improved Fat Oxidation
Carbohydrate manipulation, specifically carb cycling or strategic timing, can enhance fat oxidation and prevent metabolic adaptation. Carb cycling alternates between high- and low-carb days, aligning intake with activity levels to optimise energy balance and fat loss. Research by Tinsley et al. (2017) indicates that low-carbohydrate periods promote greater fat oxidation while high-carbohydrate days support performance and muscle retention.
Another effective method is nutrient timing, particularly consuming carbohydrates around workouts to maximise glycogen replenishment and insulin sensitivity. A study by Marquet et al. (2016) found that consuming the majority of daily carbohydrates in the evening led to greater fat loss and improved metabolic flexibility compared to morning carbohydrate consumption. To incorporate this, individuals can prioritise carbohydrate intake pre- and post-workout while maintaining lower carbohydrate consumption during inactive periods.
Conclusion
Breaking through a fat loss plateau requires strategic dietary adjustments to counteract metabolic adaptation. Implementing calorie periodisation with diet breaks or refeeds can prevent RMR decline and sustain fat loss.
Increasing protein intake enhances thermogenesis, preserves muscle mass, and improves satiety, leading to greater overall calorie expenditure. Finally, carbohydrate manipulation through cycling or strategic timing can optimise fat oxidation and maintain metabolic flexibility. By integrating these evidence-based strategies, individuals can push past plateaus and continue progressing towards their fat loss goals.
Key Takeaways Table
| Strategy | Description | Scientific Basis |
|---|---|---|
| Calorie Periodisation | Incorporating refeed days or diet breaks to prevent metabolic slowdown. | Peos et al. (2021) found diet breaks preserve metabolic rate and lean mass. |
| Higher Protein Intake | Increasing protein to 1.6–2.2 g/kg/day to boost thermogenesis and satiety. | Leidy et al. (2015) found higher protein intake improves fat loss and appetite control. |
| Carbohydrate Timing | Using carb cycling or strategic nutrient timing to enhance fat oxidation. | Marquet et al. (2016) found evening carb intake led to greater fat loss. |
image sources
- how to calculate your macros and calories: Farhad Ibrahimzade on Unsplash
- Shuttle run: Courtesy of CrossFit Inc.
