I’m Back – And This Time, I’m Getting the Job Done

Nutrition Weight Loss
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Hey folks, quick update—but this time it’s more of a reflection than a progress report.

As many of you know, I’ve committed to an extreme VLCD (800 kcal/day) based on the Newcastle Diet principles, with Huel Black Edition as my mainstay. So far, I’ve lost 10kg and stayed committed even through some challenges.

However, a recent conversation with a friend sent me down a rabbit hole. His personal trainer told him that once you lose about 10% of your body weight, your metabolism “shuts down” or adapts, and the only way to break through that plateau is to switch to a “balanced diet” for a while to “reset” your metabolism before continuing.

Now, I’m usually sceptical of gym-bro science—but the idea triggered enough questions that I dug deeper into the science of adaptive thermogenesis.

Here’s what I’ve learned so far:

  • Yes, metabolic adaptation is real. As we lose weight, our Resting Energy Expenditure (REE) drops, and not just because we’re lighter—our bodies become more efficient, burning fewer calories at rest and during movement. This effect is known as adaptive thermogenesis.
  • No, there’s no “10% and you stall” rule in the scientific literature. That seems to be a distortion of the more evidence-based point that 5–10% weight loss can significantly improve health, and that further progress often slows due to both physiological and behavioural factors.
  • The claim that switching temporarily to a “balanced diet” can reset your metabolism? There’s no robust scientific evidence backing this. Short-term refeeding, diet breaks, and reverse dieting can slightly boost leptin, thyroid function, and NEAT—but these effects are modest, and any “reset” is more psychological or hormonal than metabolic in a fundamental way.

That said, strategic calorie cycling, strength training, and macronutrient adjustments do appear helpful in managing plateaus. There’s strong evidence that:

  • Higher protein intake preserves lean mass and supports REE.
  • Resistance training counters the metabolic slowdown.
  • Structured increases in calories during long-term VLCDs may help stabilise hormonal function and prevent burnout.

So what does this mean for me?

I’m still committed to the Newcastle-style VLCD framework—but I’m now considering a more phased or cyclical approach as I get deeper into my weight loss journey. I might:

  • Plan “refeeds” or calorie bumps every few months to monitor their effect on energy, performance, and mood.
  • Track lean mass changes more actively (I’ll probably grab a Renpho scale soon).
  • Consider shifting macros to increase protein intake if needed.
  • Eventually build in a more formal reverse dieting phase as I approach 120kg, to prepare for long-term maintenance and avoid a harsh metabolic crash.

This isn’t a deviation—it’s a refinement. I’m learning, adapting, and evolving this plan based on science, not bro-logic.

Curious if anyone here has deliberately used strategic refeeds, reverse dieting, or other anti-plateau tools in their VLCD or longer-term weight loss journey. What worked? What didn’t? Happy to hear your experiences and data points.

@Amy_Huel keen to hear your perspective on this, given you’re an expert.

Let’s keep learning and improving.

—FatManSlim

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Thanks so much for your update, FMS. I think a lot of people on the forum are keen to keep up to date with your progress.

Prior to Huel, my specialism was in weight management, so I’ve worked with many clients who had yo-yo dieted for much of their adult life and had fallen into the adaptive thermogenesis (AT) rut. While we don’t fully understand the mechanisms behind it, AT appears to be a very real phenomenon and research has shown the effects on metabolism may still present even 12 months in to maintaining that weight loss.

The best ways to mitigate AT have already been outlined in your update. Increasing muscle mass through resistance training and sufficient protein intake (around 15-22% calories) can help to increase basal metabolic rate, as muscle is more metabolically active than fat pound-for-pound. Muscle does also weigh more than fat by volume, so if you’re solely using the scales to measure success, I’d suggest coupling this with other body measurements (waist circumference, upper arm circumference etc.) as well as body composition if you have access to a reliable way to measure this.

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So I tried this methodology of “refeeding” after loosing approx 10% of my body weight to partially mitigate against the extremes of AT, but what I found was going back on the diet after taking that break was incredibly hard. And when i think back, this has always been the case with diets. Almost like your body is fighting the idea of being back on the diet with every fibre of it’s being.

So I think it’s a very affective way of torturing yourself, or an extreme way of testing your resolve/willpower, but I’m not sure if this is going to work for me.

I think the best solution for me is just get on it, get into ketosis, and stick to it until it’s done. Once you’re in ketosis you’re not really that hungry anymore anyway, it’s all about emotional eating, boredom, and the pressures around social eating and drinking.

I’m still 10KG down, but not anymore progress from there because of this.

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Yeah, honestly, the re-feeding idea has been a disaster. I’ve had a month off and am struggling to get back into the zone.

I think the thing that shocked me most wasn’t the physical difficulty getting back into the diet, it was the emotional and psychological issues. Massive mood swings, suicidal ideation, it was WILD. Maybe the refeeding approach works for others, but I can fairly conclusively say it ain’t for me. I’m back in the saddle again right now, but I am staying in this saddle as long as possible. I appreciate my rate of progress will likely slow, but it will keep doing if I just stay the course.

I think I just need to stop obsessing about “progress” and just accept this is a longterm lifestyle choice until I get to where I need to get to and transition to my long term lifestyle choice. Which is likely Keto with Huel involved on some level. Maybe the solution for breakfast, as I’ve always sucked at eating breakfast.

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The psychological challenges that come with weight loss are just as much, if not more of a struggle than the physical side of things. I’m really sorry to hear you’ve been struggling so much post-refeed. It’s vital you reach out for the right support if you’re approaching a dark place mentally - please don’t feel you need to battle through on your own.

If you’re able to, I’d recommend incorporating some sort of resistance training into your routine as you hop back on the wagon. Increasing lean muscle mass in any way you can may help to mitigate stagnation in your progress by increasing your basal metabolic rate. This doesn’t have to look like bench-pressing huge weights in the gym - even body weight exercises count towards this.

If you do choose to include exercise, especially cardio exercise that elevates your heart rate, be mindful of your net calorie intake and ensure this doesn’t drop too low.

Keep us posted!

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Wowie guys, that’s me down 18 kg and going strong! Finally starting to see some progress!

The refeeding was a major mistake, but hey, you learn from your mistakes, don’t you?

I’m actually trying to mix up my additional 200cals a day from two boiled eggs to some smoked mackerel in a salad because the healthy oils from the fish should stave off any gallstones which might form. Plus, that smoked fish flavour gives a hit of savoury flavour you really miss when living on sweet shakes.

I’ve never had gallstones, but I was told this was a danger when losing the quantity of weight I was in the manner I was doing it. Although I’ve never had gallstones, I have had kidney stones, and I wouldn’t wish that upon my worst enemy! So I presume gallstones would be similarly traumatic.

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let’s goooo

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I’m new to this I suffer with mental health. Can I have huel for breakfast and lunch then a healthy dinner it say I’m allowed 1570 calories a day I drink lots of water and do get fit with Rick on utube. I am for 5000 to 1000 steps a day.

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Yep. That’s perfectly fine to do.