Diet Breaks & Cheat Days: The Most Misunderstood Fat Loss Tools

Get my Ultimate Guide To Body Recomposition here:

The Ultimate Guide to Body Recomposition

Subscribe to the MASS Research Review here:
(This is an affiliate link and I earn a commission when you sign up)

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

Check out my client Pat’s YouTube and Instagram!


Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%


In this video I’m covering refeeds, diet breaks, cheat meals and cheat days. Using an example from The Rock and his epic cheat meals, I dive into the research around using high carb refeeds and diet breaks for fat loss, metabolism, muscle retention and more.



Comparing Weight Loss Rates:

Overfeeding Effects on Metabolism:

Refeeding Effects on Glycogen:

First Bodybuilding Refeed Study:

Diet Break Research:

MASS Video:
Volume 5, Issue 4: “Video: An Update on Intermittent Energy Restriction”
Subscribe to MASS through my affiliate link here: https://bit.ly/jeffMASS

Bankrupt Beats:

Pandaraps, Guustavv – More Scrubs (Instrumental)

Filmed by Stephanie Buttermore and me!
Edited by me using Final Cut Pro!


Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher


About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.



  • What about eating the same calories overall for a week, but fasting for a day (or two)? Would that SLOW down metabolism?

  • Can you combine refeeds with diet breaks? It doesn't seem like they would be mutually exclusive.

  • Jeff over here thinking I can't eat 800g carbs in one treat day.

  • Juan Morael is the absolute worst to watch while you're dieting. Dude eats w.e he wants and doesn't gain any fat lol.

  • Thank you for this amazing video!

  • "Let's say Person A, B, and C are identical twins…"

    Me: Now wait a damn minute

  • So what I'm getting from this is one should do 48-hr refeeds AND diet breaks…? If either of those is applicable for trained(or just not fat in general)then I don't see reason to not combine them when possible

  • so, how does that work, for 2 weeks you go on a diet (which just means eating less calories than what you spend) and two weeks after you just eat whatever you want and so on ?

  • Person A, B and C would be identical triplets

  • I''ve always done 6 days of clean and 7th day is one nice cheat meal, my fat loss progess has always been really good. Plus you have something to look forward to.

  • Thank you for this! I'm also curious about the affects of a maintenance diet where someone eats in a 400 calorie deficit Mon-Fri (2k total) and then eats those calories back over the weekend. Would it be the same as eating close to maintenance everyday, or would the body end up gaining fat and losing muscle overtime? I'm sure it'll be a while/never before we have studies on this, but I've always been curious as someone who likes to "save calories" for treats on the weekend.

  • Three people are identical twins? That's it, I'm out!

  • Hey ! I am fitness coach Shivani !
    Hope you are doing well.
    If you are willing to loss weight ,gain weight, manage health , improve immunity , I am providing three days free online workout.
    Gurrented solution.
    If you are interested , let me know.

  • Do you have any tips for a "newbie" that mostly struggles to eat enough calories? I always struggled eating alot now gaining weight is really hard, cant seem to get enough into my body..

  • Jeff make a video on gym cloths to optimize comfort and performance

  • How does one get arms like you

  • Bro do you do any training or like meal preps because I’m a 160 pound teenager trying to build muscle and increase my vertices any tips

  • In short, CHEAT DAY BABY

  • Should you have a refeed day on a rest day?(say I was doing two 24 hour refeeds, with one rest day per week)Or should you have a refeed after your training session on a day I train? Or does it really not matter?

  • The skinny ashtray reportedly fax because antarctica acly travel about a hapless cowbell. satisfying, false familiar famous afternoon

  • As someone who just graduated with his physical therapy degree, I have a great appreciation for how much science you involve into your videos. It makes it more enjoyable to watch and lends weight to your conclusions. Keep up the great work!

  • Very informative video! Thanks Jeff!

  • Bottom line …..eat only slightly less than maintenance and lose weight slowly. It's better for you mental and physical health.

  • Without getting into the video too far, ill answer who i think will benefit the most out of the diets. I know its not diet 1 out of experience. My deficit was 2250, every 2 weeks i had a single refeed day of like 3000, every single time i lost most weight after a reefed, every time without fail. So that told me a lot and proved the importance of refeed. Im gonna guess the third diet is the best but could be second, i know its not the first

  • Other than the clear explanations, I really like the images and graphs used to depict the information. Really clear and reflects what you're trying to say well! Communicating stats and research to a wider audience is def a good skill to have.

    The genius of diets and losing weights.

  • This inspired me to take my first diet break after going from 250 to 215 since february. However, i am not sure i am ready for 2 weeks so would 1 week be beneficial as well? And when returning to a defect should i ease back into it? I am eating 2800 calories (predicted maintenance) on this break as i was losing around 2lb a week and eating 1800 calories. Thanks jeff.

  • My number one channel! Love this!

  • isn't it a little disingenuous to use footage of Juan Morel for "cheat days" because he eats like that 24/7 lmao

  • Is this data still applicable for someone who doesn't lift (anymore), but someone who is just trying to lose fat while maintaining muscle? My partner is doing the "slow carb" diet, which allows for 1 cheat day/week so that your body "doesn't adapt" and your metabolism doesn't slow. He only bikes/runs 2-3 days/week (average Joe). Thoughts?

  • everytime he says literature you have to take a shot

  • Worth mentioning that for women with a normal menstrual cycle, the timing of the diet breaks should be based on their cycle. Their metabolism increases during the literal phase (second half) so sticking to a diet can be harder then. Probably best to put the diet breaks in the second half. Like maybe 6 on 2 off with the 2 in the second half of every second cycle or maybe even 3 on 1 off with the 1 in the last week of your cycle.

  • Please Post Your Comments & Reviews

    Your email address will not be published. Required fields are marked *