A refeed day is for all intent purposes similar to a weekly cheat day. The only real exception is that a refeed day has been organized and intentionally integrated into an individual’s diet and exercise regime. If an individual has been following a low calorie diet for a significant amount of time their metabolism will naturally drop as a result. Such a drop means that weight loss effectively grinds to a halt. In addition, the individual encounters numerous food cravings, is left feeling weak and fatigued, and generally not well. A refeed day should hopefully address and reverse such issues and make you lose weight a lot faster as the amount you would usually lose.
Refeeding Is Not About Eating Anything
In the first instance a refeed day is not about eating everything and anything, as is the case with a cheat day. Such eating will promote fat gain, and this is not the end result anyone would wish. A refeed day is meant to enhance the results of ones low-calorie diet by adding extra healthy carbs to the diet to wake up the metabolism, not by adding sugary or fatty foods which is not the right way how to lose weight fast at all.
The Types Of Food To Consume
When considering the types of foods you should be consuming on a refeed day, it is recommended to opt for those foods that are high in carbohydrates and moderate in protein (which is different from several high-protein diets like the Dukan Diet). Ideally you are trying to limit the consumption of any excess fat. This can be achieved by concentrating on “clean” calories in the form of wholewheat bread, pasta, rice, oats and wholegrain cereals. However, it is also an idea to have some low fat foods. This will not only ensure that you meet your calorie goal(how many calories does a person burn in a day?) for the refeed day, but also avoid that uncomfortable lethargic bloated feeling.
How Many Calories?
The amount of calories consumed on a refeed day will vary from individual to individual, and will be solely dependent on an individual’s current diet and body fat ratio. The longer period of time an individual has been on a diet will generally signify that a higher number of calories need to be consumed. However, as a general rule any individual should aim to consume 150% of their normal daily maintenance level of calories. The protein element of the refeed day should be in the region of one gram of protein per pound of body weight, with the remaining calories coming from carbohydrates. A refeed can also be spread across a two day period, if that is preferable and sits more comfortably with the individual concerned. The individual would then aim to consume 130% of their normal daily maintenance level of calories on day one, and 120% of their normal daily maintenance level of calories on day two. Visit the how many calories to lose weight article to learn more about calories and losing weight.
Gaining Weight Afterwards
It cannot be stressed enough that any individual will gain weight the day following a refeed day. This is to be expected and should not cause too much angst and despair. Such a weight gain will only be a temporary as a result of carrying excess water (go here to learn how to lose water weight). The individual’s weight will of course revert back to normal within a day or so. Although worrying at the time, you should not dwell too much on this fact.
The results of a refeed day can be startling, as an individual’s body will look considerably leaner than before when a plateau was preventing weight loss. However, the optimum results will have been achieved in the sense that an individual’s metabolism will have been kick started. This will enable them to continue with their weight loss regime to maximum effect. Also, follow a 6 meals a day diet to increase your metabolism even more.