CHEAT MEALS AND RE-FEEDS
Re-feeds and cheat meals are two very different methods of increasing calories on a planned occasion to bring about an intended weight loss outcome.
A refeed is an increase in calories or a maintenance number of calories from clean foods, predominately increased via the carbs or the fats and where the body is not in a deficit during that particular meal or on that particular day.
A typical increase in a carb refeed meal would be to increase the rice or sweet potato quantities, and a small increase in proteins and fats.
A typical increase in a fats refeed meal would be to increase the oil, fats, avocado, cream, cheese or nuts in the meal and a small increase in protein.
When we fuel the body with a refeed or a cheat meal we are replenishing it’s energy stores and providing signals to the brain and cells that the body is nourished and not in any way at threat of starvation. Which it can signal when we remain in a depleted or calorie deficit for too long.
A cheat meal is classically a meal that deviates from the plan for one single meal at the menu choice of the individual.
A cheat meal is usually less healthy and less carefully considered. Normally a ‘no rules’ kind of meal.
The differences between the two are obvious. One is healthier and more controlled than the other.
However both can work to break the body from a potentially restricted state and can in some situations serve to give the metabolism a boost and break out of any potential plateaus.
It goes without saying that both can lead to a dangerous and slippery slope that can unravel the hard work you’ve put in and defeat the intentions of doing it.
A refeed and cheat meal will only work if they are done properly and done only once in that time period.
This increase in metabolic rate, when it does occur, is only temporary. The body will then go back to understanding it is being fuelled once again as it was before with the previous meal plan.
This is where the weight loss then occurs. Having previously received a higher quantity of calories, then back to the previous meal plan, the body burns up the energy faster and subsequent weight and body fat is reduced.
When to do it depends on how much body fat the individual is carrying. The more we’re carrying the less frequently we can do this. Between 15%-20% it can be applied fortnightly. Between 10%-15% it can be done weekly. Under 10% body fat it can be done biweekly.
Doing it when the body fat is over 20% can lead to weight and fat increase as the body has a surplus of fat yet to remove.
We output different amounts of energy on different days, so we may need different nutrition on different days. Keep your nutrition ‘nutritious’, balanced and not in too great a deficit. Just enough for the body to use up body fat daily to give you a daily or weekly reduction in weight and body fat whilst keeping you full of energy, calm in digestion and nourished internally.
If you’re not sure how to do this and you want to lose 10 kilos drop me a message and I’ll tell you all the secrets and make it happen for you!