Why the zigzag method is the easiest way to lose weight – and still lets you have pizza and booze
LOSING weight can be a real challenge.
It can feel like you’ve tried every diet, supplement and slimming hack out there, yet you still don’t see results.
Thankfully, yo-yo dieting, when your weight loss is constantly up and down, can be a thing of the past.
After all, when you lose weight, you want to keep it off rather than pile it all back on weeks later and have to repeat the process again and again.
You likely also want to avoid weight loss plateaus, when you start strong but end up being unable to shift your remaining extra pounds.
If this is you, you're not alone. An estimated 28 per cent of adults in England are obese (a body mass index of 30 or above) and 36 per cent are overweight (a BMI between 25 and 30), according to the 2022 Health Survey for England.
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It means almost two thirds of adults are bigger and heavier than is healthy, compared to 53 per cent in 1993.
With waistlines growing and the numbers on our scales rising, finding a sustainable way to lose weight has never been more important.
That’s where the zigzag method comes in.
Not only can it help avoid weight loss plateaus and 'yo-yoing', it also allows you to regularly enjoy your favourite food and drinks, while still shedding unwanted flab…
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WHY YO-YO DIETS ARE BAD
Yo-yo dieting - the pattern of losing weight then regaining it, often repeatedly (much like a yo-yo) - usually occurs when a person uses restrictive, unsustainable methods, Hazel says.
“Eventually, they can’t maintain the diet, and old habits return, leading to inevitable weight gain,” she adds.
“In many cases, a person ends up gaining back the weight they lost, and sometimes even more.
“Yo-yo dieting not only has physical effects, such as slowing down your basal metabolic rate (the rate at which your body burns calories), making it harder to lose weight over time, it can also have significant mental and emotional consequences.
“These may include feelings of shame, body dissatisfaction, unhappiness, stress, social comparison and also a preoccupation with weight.”
WHAT IS THE ZIGZAG METHOD?
The zigzag approach alternates between high-calorie and low-calorie days throughout the week. It’s also known as calorie cycling.
The low-calorie days involve being in a calorie deficit - where you consume fewer calories than you burn.
The higher-calorie days involve eating at a calorie maintenance - where you consume as much as you burn, or slightly above maintenance levels.
You can still enjoy your favourite foods without feeling guilty or like you’re sabotaging progress
Rowan Clift
Rowan Clift, a training and nutrition specialist at Freeletics, says: “The zigzag method is a decent strategy for those looking to lose weight sustainably while avoiding the metabolic slowdown that often comes with prolonged calorie restriction.
“By alternating between lower-calorie and higher-calorie days, you prevent your body from adapting to a constant calorie deficit.
“This can help avoid plateaus and keep your metabolism functioning efficiently.
“Prolonged calorie restriction can lead to muscle loss, but by incorporating higher-calorie days, especially with sufficient protein intake (think meat, fish and dairy), it minimises muscle breakdown."
Hazel Shore, a weight management dietitian at Phlo, does not endorse the zigzag method herself but tells Sun Health: “Weight loss happens when you're in a sustained calorie deficit over time, but many people assume this means they need to eat the same number of restricted calories every day.
“However, this doesn't reflect normal appetite patterns or the realities of everyday life.”
A study published in the New England Journal of Medicine found that when participants lost 17 per cent of their body weight over six months following a low-calorie diet, their levels of the hunger hormone ghrelin increased by 24 per cent.
Increased hunger is unlikely to lead to long-term weight loss, unless you have incredible willpower!
“So by having some days where you eat more calories and others when you consume less, you will keep your body guessing, preventing it from adapting to a constant calorie deficit, which can lead to weight loss plateaus,” Rowan says.
What's more, on your higher-calorie days, you can continue to eat your favourite dishes. Desperate for a pizza? No problem!
HOW TO FOLLOW THE ZIGZAG METHOD
Work out your calories…
First up, work out how many calories you need to maintain your current weight.
This will be different for everyone, based on factors like your gender, size, and activity levels.
But on average, the NHS recommends that on a daily basis, women should eat 2,000 calories and men should eat 2,500 calories.
To calculate your specific maintenance calories, you can use a calorie calculator like .
Rowan says that the common zigzag approach is to alternate between a 20 to 30 per cent calorie deficit on low-calorie days, and a maintenance to 10 to 15 per cent calorie surplus on your higher-calorie days.
For example, if your maintenance calories are 2,000 per day, on low-calorie days you might consume 1,400 to 1,600 calories, and aim for between 2,100 and 2,300 calories on high-calorie days.
The T-plate model allows people to maintain a balanced calorie intake without the need to track every meal
Hazel Shore
The key though is to look at your number over seven days.
“You really need to be averaging a calorie deficit over the course of the week,” says Rowan. After all, the fundamental rule of weight loss is calories in vs calories out.
“If you prefer a more gradual approach to weight loss, you might want to opt for smaller fluctuations, such as a 10 to 20 per cent deficit on low days and only a slight surplus on high days,” he adds.
You might also want to enjoy your higher-calorie days on the weekend when social plans take over and you’d prefer to be a little more relaxed with your eating and drinking.
…and then track them
If you’re new to the concept of calories and want some insight into exactly how many you’re consuming, then tracking calories using an app such as MyFitnessPal can help.
Hazel says that for someone who wants to learn why they are not losing weight, "tracking calories for two to three days can be an eye-opening experience".
“Similarly, if someone is facing a weight loss plateau, two to three days of tracking might help them reassess their intake," she says.
Including protein, carbohydrates and healthy fats in each of your meals will help you to feel full whilst also maintaining a balanced calorie intake.
But Hazel advises against calorie counting if someone has previously used it and become obsessive about it.
Rowan adds: “Some people find tracking calories tedious. Plus, focusing too much on numbers can create an unhealthy relationship with food."
What if I don't want to count calories?
Calorie tracking may not be right for you.
Hazel says: "I think calorie counting can be a useful short-term tool, but it really depends on the person.
"If someone has had a disordered relationship with calorie counting or has become obsessive about it in the past, I would certainly not recommend it."
It's also not something typically people enjoy doing long-term or find sustainable.
Hazel also says calorie counting - and sticking to pre-defined amounts - it's more beneficial to listen to your body's hunger cues.
"It’s also important to consider the factors that influence these cues, such as the types of food you're eating, the amount of sleep you’re getting, and how much stress you’re managing," she says.
"By optimising these factors for your lifestyle, you can be more flexible with when and how much you eat.
"For example, if you’re going to brunch on the weekend but feel hungry when you wake up, having something small to take the edge off your hunger can be a good choice. This way, you’ll still have an appetite for your main meal."
Hazel adds: "I believe the most sustainable approach is eating well-balanced meals that include protein, carbohydrates, and healthy fats in the right proportions."
She recommends following the T-Plate model.
"Fill half your plate with vegetables, a quarter with protein, a quarter with carbohydrates, and include one serving of healthy fats.
"This approach allows people to enjoy their favourite foods in moderation, feel full and satisfied, and maintain a balanced calorie intake without the need to track every meal."
Schedule your favourite foods
A big positive of the zigzag method is that you don’t need to live in complete restriction.
“You can still enjoy your favourite foods without feeling guilty or like you’re sabotaging progress,” says Rowan.
“If you love pizza, dessert or a cocktail, plan a high-calorie day around a social occasion where you can fully enjoy these foods and drinks guilt-free.
“On the lower-calorie days, focus on nutrient dense and complete meals, prioritising protein, fibre and healthy fats to keep you full while staying within your calorie target.”
Look to lean protein sources, such as chicken, fish, eggs and tofu.
High-fibre foods include wholegrains like quinoa, brown rice, brown pasta and wholemeal bread.
And healthy fats include avocado, nuts and seeds - just be conscious of your portion size as fats contain eight calories per gram in comparison to the four calories per gram found in carbohydrates and protein.
Stay flexible
It’s natural to have days where you feel hungrier.
With the zigzag method, you can adapt your calories to suit your mood.
Woken up ravenous? If you have a high-calorie day planned later in the week, swap things around and enjoy a high-calorie day today, instead.
Rowan adds: “Many struggle with traditional dieting because it feels restrictive and monotonous, which can lead to cravings and binge eating cycles.
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“With the zigzag method, you can have higher calorie days without feeling like you are cheating.”
Hazel says exercise and where you are in your cycle are two examples of things that can increase your appetite, while good sleep or being inactive may lower appetite.
The best healthy snacks under 200 calories
WHEN the mid-morning munchies hit, it can be hard to resist a biscuit or three.
But the calories in these can quickly add up, often sending us way over our recommended daily intake.
However, snacks don't have to be unhealthy.
In fact, there are plenty of nibbly foods that come in well under 200 calories, while still keeping you full until your next meal.
From frozen grapes to chocolate truffles, the Sun Health team reveal their favourites.
- Oatcakes and cheese (200 calories)
- Peaches and Tajín (54 calories)
- Dates and peanut butter (155 calories)
- Roasted chickpeas (100 calories)
- Breadsticks and hummus (100 calories)
- Cheese and apple (178 calories)
- Popcorn (44 calories)
- Mixed nuts (100 calories)
- Popchips Barbeque (74 calories)
- Frozen grapes (100 calories)
- Yoghurt bars (140 calories)
- Brownie bites (106 calories)
- Trail mix (140 calories)
- Kefir (148 calories)
- Banana (95 calories)
- Cup of tea and a biscuit (96 calories)
You can read the full article here.