🔴 REFEED DAYS VS CHEAT DAYS
🚨 “Eat more to lose fat, “have a cheat day to speed up metabolism”.. I guess we’ve all heard this atleast once, and while there’s some truth to this, let’s see how to do it correctly, without screwing your dieting progress.
✅ Here are 6 reasons why I personally suggest having refeed days and NOT cheat days when dieting and trying to lose body fat:
✅ On a refeed day calories are raised to maintenance/slight surplus, through an increase in carbohydrates which will serve as a mental break from dieting and which will actually help train better thanks to the increased intra-muscular glycogen given by them. Typically, most diets will include atleast one or even two refeed days a week, which will be included within the weekly caloric goal, not causing any “damage” to the progress being made in fat loss.
Refeed days can even help lose water weight thanks to the increased amount of carbs, which will lower cortisol levels, the stress hormone (high because of stress & dieting) and cause water weight to be dropped: as a result you typically fee tighter/leaner/fuller. Even your mood improves.
✅ And not only that! ..2 (or more) refeed days, typically referred to as “Diet Breaks” have a positive impact on Leptin, which is the hormone that regulates our metabolism (talked about it in yesterday’s post). Multiple Days spent at maintenance with an increased amount of carbs will increase our energy expenditure and will allow us to train better, without re-gaining the fat back since the calories are still kept in check.
✅ On the other hand “Cheat Days” will only serve as an excuse not to diet. They don’t really serve a purpose and will only slow the process down due to the fact that the calories ingested will typically be very high (it’s called “cheat” for a reason). Not to mention the mental aspect of a cheat day, which typically (not always) tends to make people fee guilty and more likely to quit the diet afterwards.
At the end of the day I can’t tell you what to do or not to do, this is my recommendation based on the current research and my personal experience.