05/17/2022
Are you a cheaterโฆ..? ๐
Or do you simply need to get it together and implement a refeed?
๐คฏ But wait โฆ. What IS the difference?
The two concepts are quite different.
๐The main difference between refeeds and cheat meals is the TYPE of food each entails.
While cheat meals โ allow for any type of food, refeeds are typically limited strictly to increasing one macronutrient: Carbohydrates.
๐๐Cheat: a relaxed meal designed to help you deal with the psychological challenge of deprivation that can arise when dieting for longer time periods. You typically do not count calories or macronutrients and not food is off limits.
๐ฅ๐Refeed: A deliberately PLANNED a specific macronutrient: carbohydrates. The effect is to increase levels of leptin and therefore reduce appetite signals. Eating carbohydrates literally โrefeedsโ your body with energy and muscle glycogen it can use as you immediately resume your lower-carb nutrition plan.
The healthiest form of carbs are what you want to consume โก๏ธ
Smart options:
๐ฅฃSteel-cut or old-fashioned oats
๐Whole-grain bread
๐ฅBrown rice, quinoa, potatoโs
๐Whole fruits
๐ฅฆvegetables
Itโs hard to sustain a calorie or carb restriction for a long period of time, so a refeed provides a mental break.
๐The bottom line: If you find that a refeed helps you stick to your โdietโ go ahead and incorporate a day or two into your plan, making sure to focus on those quality carbs.
If what you need is a physiological break and donโt have a current goal that requires you to be on track 99% of the timeโฆ
Planning to eat some of your favorite less-than-healthy foods -- cookies, pizza, beer -- permits you to enjoy your splurges rather than feel guilty!
๐Main take home, they are NOT the same, but each are important and can be used to help you stay on track and avoid plateaus and splurges.
