Can breaking the platform period restore diet

It is not recommended to immediately restore the original dietary pattern after breaking the weight loss plateau period, otherwise it may lead to weight rebound. The plateau period is the body's self-protection mechanism after adapting to current energy intake and consumption, which requires adjusting dietary structure, exercise methods, and metabolic strategies to achieve sustained weight loss. The plateau period during weight loss is a normal physiological phenomenon, at which the body has adapted to the existing calorie deficit and the basal metabolic rate decreases accordingly. If the diet level before weight loss is suddenly restored, excess calories will be quickly stored in the form of fat. The correct approach is to use a step-by-step calorie adjustment method, increasing the calorie intake by no more than 100-150 kcal per week, prioritizing the supplementation of high-quality protein and complex carbohydrates, while increasing the proportion of high GI foods by no more than 10% of the total calorie intake. A carbon water cycle diet can be adopted, alternating high carbon days with low-carbon days, which can maintain metabolic activity and avoid fat accumulation. Some populations suffer from metabolic damage due to long-term extreme dieting, and require more cautious dietary recovery plans after the plateau period. This type of situation requires a 2-4 week reverse diet with an increase of 50-80 calories per day, mainly from protein and healthy fats. At the same time, it is necessary to continuously monitor indicators such as waist circumference and body fat percentage. If the data remains stable for two consecutive weeks, small increments should be considered. For those with endocrine problems such as thyroid dysfunction or polycystic ovary syndrome, it is recommended to use medical nutrition treatment under the guidance of a doctor. After breaking the plateau period, a new dietary balance point should be established to control daily calories within the range of 200-300 calories lower than the maintenance level. Focus on increasing the frequency of resistance training to improve muscle mass, choose foods rich in omega-3 such as salmon and nuts to regulate leptin sensitivity, and maintain metabolic flexibility through regular 24-hour fasting or 5:2 light fasting. Develop the habit of recording changes in diet and body composition, and adjust the plan promptly when weight gain exceeds 1 kilogram for two consecutive weeks.