Diet periodisation: A refreshing approach to diet theory amid prevailing diet extremism

In the realms of health, fitness, and sports performance, achieving optimal results involves constantly varying our exercise routines. The same principle applies to diet, yet the low-carb versus high-carb debate often leads to rigid views on healthful eating.

Contrary to this, considering the body’s response to exercise, it’s reasonable to assume that a consistent diet may lead to a plateau.

The key lies in introducing variety to our dietary approach, much like changing our exercise routines.

READ MORE | The Importance Of Food Variety For Optimal Health And Diet Success

The power of periodisation

Studies indicate that initial weight and fat loss on specific diets tend to plateau after six months. To overcome this, you can apply the concept of diet periodisation.

This involves fluctuating macronutrient and calorie intakes, coupled with exercise programming, to enhance body composition.

For instance, if a low-carb diet has been effective but results are slowing, incorporating carb cycling—alternating between low and high-carb days—for three months may reignite progress. Other interventions include intermittent fasting, calorie shifting, and varying meal timing and frequency.

Proven dietary tools at your disposal for diet periodisation include:

• Low-carb, high-fat diet variants (20-200g of carbs per day. Fat sources and proportions may vary between diets)
• High-carb, low-fat diets (Up to 80% of calories from natural carb sources)
• Ketogenic diets (very low-carb intakes that places the body in a state of ketosis)
• Intermittent fasting (consuming all calories in an eight-hour window each day, and other variants)
• Carb cycling (alternating between days of low-carb, moderate-carb and high-carb intakes)
• Carb backloading (eating most, if not all, carbs after strenuous exercise)
• Calorie shifting (alternating between days of low-calorie, moderate-calorie and high-calorie intakes)

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Benefits from variety

Dietary variety eliminates the need for extreme measures like severe calorie restriction or excluding entire food groups. Regularly changing the approach stimulates the body without triggering a survival response, preventing metabolic slowdown and fat storage.

It’s crucial to follow healthful eating guidelines, emphasising whole, natural foods, and consulting qualified professionals before adopting any dietary manipulation.

What to avoid:

• No-fat diets
• No-carb diets
• Very-low calorie diets (VLCDs)

This approach is suitable for healthy individuals with a strong grasp of healthful dietary guidelines.