RE-FEEDS OR CHEAT MEALS - this has been discussed time and time again in the physique prep world. So which one is better for body composition?
I’m going to explain both in detail so you have a solid understanding of what they are and how they work
Re-feeds generally last for one day multiple days. When an individual is in a re-feed, they will bring their calories back to maintenance calories, mainly through carbohydrates. There isn’t usually a change in food choices, but in saying that you can change your foods because the process is a calculated increase in calories
Cheat meals or Cheat day are a single meal or day where you consume large amounts of ‘junk food’ and have no consideration for calories or macros. They are generally high in carbohydrates and fats, and usually are food choices that you want to indulge in
So what’s the point in these methods and what is better for a physique athlete or general population client?
1. Increasing your calories can help with the mental hardship of constant dieting and calorie deficits
2. Increasing calories through carbohydrates can help with training performance as carbs are the preferred macronutrient for energy
3. Increasing calories can help lower cortisol levels (stress hormone) and increase your leptin hormone (satiety hormone) whilst decreasing your ghrelin hormone (hunger hormone), this will aid in fat loss
4. Gives you a sense of appreciation for food in general
In my opinion, I believe re-feeds are better then the average cheat meal or cheat day. I say this because not many people understand how to manage their calorie intake. A lot of people get over excited when they have a cheat meal and tend to undo all their hard work in one day. Unless you have mastered the method of flexible dieting I would suggest to use the re-feed method as your food choices can be the same but in larger quantities (if that’s how you like to work it)
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