Monday, May 15, 2017

Refeed or cheat day?

What is a Refeed?
Refeeding is generally defined as a planned increase in calorie intake that typically occurs when dieting.
Refeeding can yield a myriad of psychological and physiological benefits:
• Decreased risk for binge eating via hunger regulation
• Increased motivation from boosted testosterone, dopamine (a hormone responsible for reward and pleasure), and leptin (a hormone responsible for satiety and metabolism)
When you’re in a caloric deficit and lose body fat, your leptin levels drop. This, in turn, causes your metabolic rate to slow down, your appetite to increase, your motivation decreases, and your mood sucks. when you give your body more energy (calories) than it needs, leptin levels are boosted, which can then have positive effects on fat oxidation, thyroid activity, mood, and even testosterone levels.
Things to consider:
-When should you have a re-feed day?
• Every other week, when your workouts start to suck, when your mood and attitude is significantly decreased.
-How much should you Eat?
• This will depend on how long you have been dieting, how intense your diet is, and your current level of bodyfat. Those who are at a lower level of bodyfat will need to refeed more often than those who aren't. Similarly, the more extreme the diet being followed, the more intense the refeed.
• macros (1 g / pound BW, minimal fats and rest from Carbs)
• a refeed should consist of 20-50% more calories than required for maintenance for 12 hours to two days.
Benefits
-refilling muscle glycogen
-temporarily getting out of a diet-induced catabolic state.
-ability to normalize hormones such as leptin, ghrelin, insulin, peptide YY, etc.
-refeeds are calculated and with purpose.
You should not get this confused with a cheat meal/day that turns into a full week of binge eating. Your re-feed is structured in a way that you are able to calculate your macros and have set numbers to follow. Don't ruin your results by having a "YOLO" cheat weekend !

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