What is Refeed/ Carb-cyling or even Cheat day ?
This is simply the one day in the week in which you have a higher Carb intake, indulge on more foods than you would on any other day.
Why do we have to do this?
So basically I’m going to put it real simple because explaining this non-scientifically will probably make your life more simple, since dieting is hard enough.
Our bodies are like engines. Carbs are our fuel source. When we diet, we tend to lower our Carbs, This aids us in losing body weight. Yes, you can lose weight by lowering your Carbs. although only for a certain amount of days. Why is this?
This is simply because our bodies start to think that its low on its fuel (carbs) hence it goes into help mode. Your brain tells your body to store fat, because it thinks it’s going into starvation mode, weight-loss is in hibernation. Therefore we have to trick our bodies and have Refeeds. Give your body the fuel (carbs) it needs, it’ll then think its back on track and no need for starvation mode and start burning fat again instead of storing it for the next few days. You’re simply tricking your body to think that you are eating and not starving yourself.
How to do it?
Usually if you have a low carb diet for 5-6 days, you’ll need this day. The days could vary, but the simple strategy is to listen to your body. if you find yourself more tired than usual, not budging any more weight off the scale then REFEED!
On your Refeed day you’ll want to increase your Carb intake 2 times higher than your normal intake.
For example, I was on 80g carbs but when I Refeed i bump myself onto 175g, giving you the opportunity to indulge a little.
What’s the difference between Refeed/carb-cycling and cheat day?
A lot of people get confused on what these really mean.Usually PT’s tell their clients to have a cheat day, to indulge a little but some clients seem to think this is a chance to eat like no tomorrow. That is not the case. Eating whatever you want will simply put all your hard work from the week into the drain and let’s be honest we don’t want that do we? Do it properly, you still get indulge, just be careful and count what you eat and you make GAINS!
ALWAYS LISTEN TO YOUR BODY, IT KNOWS YOU BEST!
Just this week, I experienced a really bad case with lack of Carbs. I forgot that I was due for a Refeed. I started feeling extremely exhausted and felt aggravated with my lack of weight-loss, as it wasn’t budging. I Knew instantly that my body was shutting down, and it need refueled desperately.
REFEED day !
bumped it to 175g
80g of oatmeal
6 squares of low fat chocolate
2 scoop protein
58.5 C, 46 P, 13.5 F
3 pieces of toast with butter and jam
57 C, 16.2 P, 4.5 F
35.3 C, 17 P, 19F
total 150 C, 79.2 P 37 F
and then I had a malteaser bunny and an apple (YOLO)
What’s your Refeed?