If you want to lose weight, you need to eat fewer calories than you expend.
However, this doesn’t necessarily mean that you should spend every day in a caloric deficit while you’re dieting.
In fact, you might get better results if you take structured, intermittent “refeeds” — periods where you purposely eat excess calories during your diet. There are a lot of myths and misconceptions about refeeds which you’ll learn about in this podcast.
You’ll also learn:
- Whether or not you need to do refeeds.
- How to set up a refeed.
- What, and how much to eat during a refeed.
- How frequently you should refeed.
- How to change your refeeds as you keep losing fat.
Click the Player to Listen:
How to Eat and Train for Fat Loss with Eric Helms
Other Listening Options
Click here to download the mp3 | 24.5 MB | 26:40
1. Chin-Chance C, Polonsky KS, Schoeller DA. Twenty-four-hour leptin levels respond to cumulative short-term energy imbalance and predict subsequent intake. J Clin Endocrinol Metab. 2000;85(8):2685–2691.
2. Considine RV, Sinha MK, Heiman ML, et al. Serum immunoreactive-leptin concentrations in normal-weight and obese humans. N Engl J Med. 1996;334(5):292–295. doi:10.1056/NEJM199602013340503.
3. Dirlewanger M, di Vetta V, Guenat E, et al. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. International Journal of Obesity (2005). 2000;24(11):1413–1418.
4. McDevitt RM, Poppitt SD, Murgatroyd PR, Prentice AM. Macronutrient disposal during controlled overfeeding with glucose, fructose, sucrose, or fat in lean and obese women. Am J Clin Nutr. 2000;72(2):369–377. Available at: http://ajcn.nutrition.org/content/72/2/369.long.
5. McDevitt RM, Bott SJ, Harding M, Coward WA, Bluck LJ, Prentice AM. De novo lipogenesis during controlled overfeeding with sucrose or glucose in lean and obese women. Am J Clin Nutr. 2001;74(6):737–746. Available at: http://ajcn.nutrition.org/content/74/6/737.long.
6. Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007;8(1):21–34. doi:10.1111/j.1467-789X.2006.00270.x.
7 Li M-D. Leptin and beyond: an odyssey to the central control of body weight. Yale J Biol Med. 2011;84(1):1–7. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3064240/.
8. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17–27. doi:10.1080/02640414.2011.585473.
9. Acheson KJ, Schutz Y, Bessard T, Anantharaman K, Flatt JP, Jéquier E. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. Am J Clin Nutr. 1988;48(2):240–247.
10. Mathieson RA, Walberg JL, Gwazdauskas FC, Hinkle DE, Gregg JM. The effect of varying carbohydrate content of a very-low-caloric diet on resting metabolic rate and thyroid hormones. Metab Clin Exp. 1986;35(5):394–398.
11. van der Ploeg GE, Brooks AG, Withers RT, Dollman J, Leaney F, Chatterton BE. Body composition changes in female bodybuilders during preparation for competition. Eur J Clin Nutr. 2001;55(4):268–277. doi:10.1038/sj.ejcn.1601154.
12. Withers RT, Noell CJ, Whittingham NO, Chatterton BE, Schultz CG, Keeves JP. Body composition changes in elite male bodybuilders during preparation for competition. Aust J Sci Med Sport. 1997;29(1):11–16. Available at: http://www.ncbi.nlm.nih.gov/pubmed/9127683.