Refeeds - pls explain?

[_HARV3Y_]

Can somebody explain to me the concept of refeeds? I understand that it's a day or meal where you eat more than usual but why and what should you be eating more of? In what circumstances would you suggest a 'refeed'??

Cheers

[Amanda76]

When you eat well below maintenance for extended periods of time, hormone levels shift in such a way that, in the end, metabolism slows and you'll begin to experience cravings (simplified explanation, but that's the end result). Bumping your overall calories up for a day to about 1.5x your maintenance (or over a couple of days around your most strenuous workouts) can keep this from happening. Most people bump up carbs the most, but fats should be raised too, if you've been on a low fat diet.

Most people who aren't super lean or haven't been dieting for too long need a refeed every 2-3 weeks. The leaner your are and "harder" you've been dieting, the more often refeeds may be necessary because your body is going to try it's hardest to hold on to what little fat it has left.

If you diet the way I normally do--have a healthy amount of body fat and diet at pretty close to maintenance (with only enough of a deficit to assure I lose 2 lbs a MONTH), I haven't found that I need refeeds at all.

One thing to realize is that refeeds are done through "clean" meals. They aren't "cheats."

[_HARV3Y_]

Thanks for that, so my next question then is - what are cheat meals? Is it just where you binge out on something not so good for you??

[Amanda76]

Thanks for that, so my next question then is - what are cheat meals? Is it just where you binge out on something not so good for you??

Pretty much. The foods you choose during cheats are normally things you can't be sure about the calorie content or preparation of (people seem to eat restaurant food during cheats).

People approach them differently...some eat as much as they want, others try to be reasonable.

[terracotta]

I much prefer to call them "treats" than "cheats" as I never binge on food. If I'm full I stop eating. And I make the size dependent on how hungry I've been lately, so I might just have a cookie, or I might have some pizza.

I don't do refeeds though, because I don't really drop carbohydrates, and my deficits are always small. In fact my treats typically fit into my maintenance calories, if not my dieting numbers.

Now, after some time dieting, I will take a week or two off, and just maintain weight. I think that's better for me.

[_HARV3Y_]

Ahh I see! Thanks for clearing that up :D

[_HARV3Y_]

I much prefer to call them "treats" than "cheats" as I never binge on food. If I'm full I stop eating. And I make the size dependent on how hungry I've been lately, so I might just have a cookie, or I might have some pizza.

I don't do refeeds though, because I don't really drop carbohydrates, and my deficits are always small. In fact my treats typically fit into my maintenance calories, if not my dieting numbers.

Now, after some time dieting, I will take a week or two off, and just maintain weight. I think that's better for me.

That's probably my biggest problem. I will still eat past being full, often to the point of it being painful. And then when it's no longer painful (but I'm still full) I will then go eat some more.. So I can pretty much spend a whole day 'full'. I've just got to change my mentality about it I think.

So it's best to save a cheat/treat meal (if you're going to have one) for a situation where you don't have the option to eat your normal food ie going out for dinner.

Thanks :)

[Ready2WorkOut]

it's less about binging, however, and more about eating something that doesn't really fit in your diet - it's as simple as that.

[Amanda76]

That's probably my biggest problem. I will still eat past being full, often to the point of it being painful. And then when it's no longer painful (but I'm still full) I will then go eat some more.. So I can pretty much spend a whole day 'full'. I've just got to change my mentality about it I think.

So it's best to save a cheat/treat meal (if you're going to have one) for a situation where you don't have the option to eat your normal food ie going out for dinner.

Thanks :)

What kinds of things are you eating when you do that? Eating past the point of being full isn't fun.

I don't know that saving cheats for going out to dinner is the best thing to do, but one bonus it does have is that the food doesn't ever have to enter your home...so if you have a tendency to go back for seconds and thirds, you won't be able to. Most people don't go crazy overeating "clean" foods so you'll more than likely be safe having extra baked chicken in the fridge and things like that. If you have a half a pizza calling your name, that may not be the case.

[_HARV3Y_]

What kinds of things are you eating when you do that? Eating past the point of being full isn't fun.

I don't know that saving cheats for going out to dinner is the best thing to do, but one bonus it does have is that the food doesn't ever have to enter your home...so if you have a tendency to go back for seconds and thirds, you won't be able to. Most people don't go crazy overeating "clean" foods so you'll more than likely be safe having extra baked chicken in the fridge and things like that. If you have a half a pizza calling your name, that may not be the case.

I've only been eating terribly for about the past 3 weeks (5kgs later .... :S) Kind of foods, everything and anything that's in sight.. however I wouldn't go out a specifically buy crappy food (I had 1 McFlurry but that was the only fast food) I think I had 2 small pizzas (I manage a pizza store and I haven't eaten pizzas in the last 6 months.. prior to that I was eating one a day) As I said I baked a batch of scones and scoffed every one of them.

As for your comment "Most people don't go crazy overeating "clean" foods so you'll more than likely be safe having extra baked chicken in the fridge and things like that." that sounds totally spot on. I was just telling my bf before that today I haven't been diving for the fridge because I know that all I'm going to get to eat is chicken and vegies!!