Mistake 6: You Overdo Refeeds
Refeeds, often called “cheat meals”, are a meal or time frame in which you spike your calorie intake above what you usually consume.
Let’s say your regular calorie intake is 2,400 per day. On a refeed, it can be something like 3,000 calories.
This temporarily spike has both physical and physiological benefits that make it easier to reach your fat loss goals.
For example, refeeds increase leptin levels, which naturally decrease when you slash your calorie intake.
With leptin levels going higher, appetite and cravings decrease while motivation and libido rise.
Besides, refeeds provide a temporary break from your diet, making it easier to stay on track in the long term.
What's more, refeeds can undo some of the dieting-induced drop in metabolic rate. Great, because if you stay in a calorie deficit for a while, your body will lower your metabolic rate to preserve energy.
However, avoid the common mistake of treating refeeds as an excuse to devour all the food that crosses your path.
If you go overboard with your calorie intake on your refeeds, you'll undo all your hard work of the past days or even weeks.
Here's What to Do:
If you’re a male with above 15% body fat or a female with above 23% body fat, refeed once every 14 days.
If you’re a male with a body fat percentage below 15% or a female with below 23% body fat, refeed once every seven days.
During your refeed day, consume 30% more calories than your regular daily target. So, if your usual intake is 2,000 calories per day, get 2,600 calories on your refeed.
It’s up to you whether you spread those extra calories throughout the day or eat them all in one meal.
During the rest of the week, be strict with hitting your regular daily calorie target!
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