When dieting for an extended time, your body adapts.

Metabolism slows, hunger hormones increase, and energy drops.

Note that diet breaks don’t magically boost fat loss. Instead, they help you stick to your deficit better and longer because they reduce burnout. So it can be useful for some people.

Importantly, it’s not a “cheat week.” You don’t binge, you simply eat more food strategically, closer to maintenance calories, often by increasing carbs.

Benefits include: better training performance, improved recovery, more adherence, and possibly a more sustainable fat loss phase.