How to Do a Diet Refeed

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.

Bagels

If you want to lose fat, you may get better results be purposely over-consuming calories during your diet — for brief periods of time.
Image

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:

Show Notes

How to Eat and Train for Fat Loss with Eric Helms

11 Ways to Stop Binge Eating

How to Stay Super Lean (Without Going Nuts)

Other Listening Options

Click here to download the mp3 | 24.5 MB | 26:40

Click here to subscribe via iTunes

Click here for the RSS feed (non iTunes)

Click here to listen to past episodes

Did you enjoy this podcast? Click here to get exclusive member’s-only articles and podcasts. Only want to learn how to lose fat? Click here to buy my book, Flexible Dieting.

References

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.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>