Being in a calorie deficit every single day of the week can be a major buzzkill sometimes.  

You feel restricted and like you can’t actually enjoy your life. 

You’ve probably been in this scenario before…

A friend hits you up on the weekend and asks if you want to grab a few drinks or maybe go out to eat.

“That would be awesome,” you think to yourself.

But wait, what about your calorie deficit? 

 

So you decline your friend’s invitation.

“Sorry, can’t meet up! I have to stay within my calories!” 🥲

If only losing weight didn’t require being in a calorie deficit all the time…

The good news is, it doesn’t. 

You don’t have to be in a calorie deficit every single day of the week to see results. 

How?

By using calorie cycling for weight loss. 

What is calorie cycling?

You might’ve heard it called zig zag calorie cycling.

But basically, it’s when you measure your calorie deficit on a weekly basis rather than daily. 

Calorie cycling for weight loss works like this:

You have a weekly calorie target.

Some days, you eat more calories and on other days, you have fewer calories.

But as long as you’re in a net calorie deficit for the week, you’ll enjoy weight loss.

What’s the difference between calorie cycling and a traditional calorie deficit?

A traditional calorie deficit is when you eat the same number of calories each day. 

There’s no variation, which can leave you feeling restricted. 

But as I’ve mentioned with calorie cycling for weight loss, you look at the entire week so it offers a lot more flexibility. 

I just want to point this out before we go any further…

Calorie cycling is great.

It can definitely make weight loss easier.

But admittedly, it’s not like the act of calorie cycling itself has some magical superpower that will just automatically increase your metabolism or anything like that.

Calorie cycling is just a tool some people use to make staying in a calorie deficit easier.

The weight loss truth of all weight loss truths is this…

Losing weight comes down to overall calories (you must be in a calorie deficit).

If you try calorie cycling and don’t end up losing weight, well, that doesn’t mean your body’s in starvation mode from eating “too few calories.”

It just means you’re not truly in a calorie deficit. 

 

Calorie cycling benefits

Calorie cycling for weight loss for sure has its benefits.

Here are some of the more important ones:

 

1. Calorie cycling for weight loss gives you more flexibility with hitting your calorie target

Sometimes, not hitting your daily calorie goal can be frustrating and just flat-out discouraging.

But think about how spreading out your calories over the entire week, as opposed to having the same calorie goal every single day, might make you feel.

Less restricted?

Happier?

Like you have more freedom with your diet? 

When you’re not feeling so confined by your calorie deficit, it makes staying in one a lot more enjoyable. 

Sustainability is the name of the game and what will lead to lifelong weight loss.

Just think, you can have a high-calorie day once a week to grab a few drinks with some friends.

Or maybe calorie cycling for weight loss puts you more at ease about going out to eat with the fam.

Just to reiterate, the main point is you’re looking at things from a weekly perspective. 

You’ll still want to count your calories to make sure you’re staying on track with your nutrition!

 

2. You can eat more on the days you’re hungriest

Does your stomach feel like a bottomless pit some days while other days you reach the end and realize you’ve barely eaten?

Calorie cycling for weight loss can mean eating more on the days you need to and a little bit less on the days you’re not as hungry.

 

3. You can save calories for the weekend (and not feel guilty about it)

You can be on POINT with your calories all week but if you just let loose as soon as the weekend hits, that does you no good.

One weekend is all it takes to undo all the progress you made during the week. 

Using the weekend as a giant free-for-all is one of the more common weight loss mistakes a lot of people make.

But it doesn’t have to be like that.

You can save high-calorie days for the weekend with zig zag calorie cycling.

That means you can still be social, eat out, etc while staying in a calorie deficit and achieving your weight loss goals.

 

How do you do calorie cycling?

There’s not one specific calorie cycling schedule. 

It’s flexible and can fit a variety of goals, which is sweet because you can approach calorie cycling for weight loss in a number of different ways.

I’ve outlined the 4 most common calorie cycling plans below.

Take a look and see which one might fit your routine and lifestyle best.

 

Calorie cycling for weight loss methods

 

1. Straight calorie deficit

This isn’t an “official” calorie cycling for weight loss method, per se.

You don’t cycle your calories at all with a straight deficit but I wanted to include this one so you have a complete list of different ways to approach being in a calorie deficit.

A straight deficit is what most people think of when they hear calorie deficit.

Rather than cycle your calories, you eat the same amount every day (i.e. there are no high-calorie days or low-calorie days). 

You hit your protein goal every day and you consume the same amount of carbs and fats. 

This is the calorie deficit method for you if: 

1. Your schedule is pretty consistent 
2. You’re cool with not having much variation in your calories

 

2. Alternating calorie deficit 

With this calorie cycling for weight loss method, some days you eat a little more and other days, a little less.

But at the end of the week, you still average out to being in a calorie deficit.

 

3. High-calorie day once a week 

This calorie cycling for weight loss method is the one I’m currently using

Here’s how it works:

You pick one day a week and enjoy a pretty substantial bump up in calories. 

Outside of the one day I choose, I’m eating mostly items from this weight loss grocery list I created.

But then on Fridays, well…

Not to brag but my high-calorie day once a week is pretty legendary 😂

It usually involves Skyline Chili or Larosa’s Pizza (if you’re from Cinci then you know what’s up), some chips, and don’t you just have to throw something sweet in there? 

So I’ll have some type of cookie, brownie, or ice cream.

After being on point with your nutrition the other 6 days of the week, it can feel phenomenal to have one day to enjoy some of your favorite high-calorie foods.

And there’s absolutely no reason to feel guilty or stressed because you’ll be in a net calorie deficit for the week.

The one thing I will say about this method is to not let your high-calorie day turn into a full-blown “cheat day” where you just undo all the progress you made on the other days during the week. 

Also, if you struggle with binge eating, you’ll want to stay away from this calorie cycling for weight loss strategy. 

 

4. Weekend warrior calorie deficit

If weekends make you anxious about staying in a deficit, this calorie cycling for weight loss method is right up your alley. 

You eat a little bit less during the week and save up your higher-calorie days for the weekend, which is when a lot of social events and eat-outs occur. 

There’s no fear of having to navigate around weekend plans and decline invites you wish you didn’t have to just so you can stay within a daily calorie deficit.

Not to belabor the point but I still won’t feel like it’s enough even if I say it a thousand times.

The weekend warrior calorie deficit (and really, any calorie cycling for weight loss method you choose) comes down to being in an overall calorie deficit for the week.

As long as you’re consistent with being in a calorie deficit, you’ll see weight loss.

Calories still count on the weekend, even if you might not like to think they do.

So make sure you’re still keeping track, even once Friday rolls around. 

 

How long should you calorie cycle?

Remember, you’re still in a deficit even when you’re calorie cycling.

But to that point, how long you should stay in a calorie deficit depends on a few things.

This post walks you through the different factors to consider regarding how long you should stay in a calorie deficit. 

Does calorie cycling work for weight loss?

Hopefully, you’re shaking your head up and down with a resounding yes.  

The main takeaway point is this:

You can look at being in a calorie deficit as more of a weekly average thing.

Using calorie cycling for weight loss can provide you with a ton of flexibility throughout the week with how you spend your calories

As a quick refresher, here are some ways you can use calorie cycling:

• Straight calorie deficit: You eat the same number of calories every single day.
• Alternating calorie deficit: You have lower and higher-calorie days throughout the week.
• High-calorie day once a week: You bank your calories for one day a week where you enjoy a substantial increase.
• Weekend warrior calorie deficit: You save calories for the weekend so you feel less restricted about going out to eat, meeting up with friends for some drinks, etc.

Whatever method you choose, make sure you’re hitting your calorie goals week to week.  

If can do that while lifting weights 3-4 times a week and getting your daily steps in, you’ll be well on your way to achieving weight loss success 💪

Calorie cycling for weight loss FAQs

What is the zig zag calorie cycling diet?

The zig zag calorie diet is just another term for calorie cycling. You “zig” and “zag” by alternating between higher and lower calorie days throughout the week.

Remember, you don’t have to be in a calorie deficit every single second of your life.

As long as you’re in a net calorie deficit for the week, you’ll lose weight.

Calorie cycling vs. carb cycling…What’s the difference?

Carb cycling is exactly how it sounds, you cycle your carbs just like you would with calorie counting for weight loss. 

When you’re carb cycling, you’re essentially calorie cycling too but just focusing on carbs specifically.

It’s kind of like the whole “every square is a rectangle but not every rectangle is a square” thing.

For example, with carb cycling you might make days you have a workout planned for your “higher carb” days to give you more of an energy boost for your training, considering carbs are your body’s primary fuel source.

Then, on non-workout days, you’d consume fewer carbs. 

When can I expect to see calorie cycling results?

After about 1-3 weeks of being in a calorie deficit, you should start to see some type of results, whether that be weight loss and/or losing inches.

In terms of weight loss, make sure you weigh yourself every single day so that you can identify trends.

Your weight will fluctuate, so if you weigh yourself once a week, once a month, or something like that, you could just pick a day when your weight happens to be higher, which can be due to a variety of reasons (most of them have to do with water retention). 

In addition to weighing yourself every day, I’d suggest taking measurements at least every two weeks of the following areas as another way to track progress:

• Waist (narrowest part of your torso)
• Umbilicus (slightly below your belly button)
• Hip (this measurement should include where your glutes stick out the most)
• Thigh (measure your leg about 6 inches higher than your knee)

If you’re losing weight, inches, or both, that means you’re making progress and need to keep up what you’ve been doing.

Now, you might run into a situation where you’re losing inches but not losing weight.

So while the scale will remain the same you’ll have more muscle definition and you’ll look more toned.

This can happen when you’re just starting out with strength training and working out, and all it means is you’re building muscle and losing fat at the same time.

That’s a good thing, because as you become more advanced, you’ll have to start alternating between periods of bulking and cutting to continue getting results. 

Is it okay to have a high-calorie day while cutting?

 

Yes, it is.

When I’m cutting, I usually have one high-calorie day a week myself.

Just make sure your high-calorie day doesn’t bring you out of a deficit.

And if you struggle with binge eating, I’d stay away from this method.