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