The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
How important are refeeds and can we diet well without them?
In other words, are there any harmful effects of dieting down without refeeds. And if we do need them, how long of a stretch is maximum before metabolism and other systems start to really shut down?
I hate to say it, and people hate to hear it, but it depends.
How hard are you training?
How lean are you?
Male or Female?
Period no Period?
How long have you been dieting down?
Etc...
I find the more you try to deny the importance of taking a dieting break and refeeding and resting, the more you are asking for trouble. The only reason to not refeed is if you have issues and are in denial of true fat loss vs water weight and lack the understanding of the need of long term energy deficit to achieve fat loss.
FWIW, I am sorry it has to be so vague, but it is the most truthful answer to give.
thanks Leigh. Yeah, its hard to hear. I just think sometimes they hurt me more than help, esp in the short term, b/c it gives me a reason to binge. So maybe its better I cut them out for at least 6-12 weeks until I get closer to my goal.
If you find it become a AA type moment, which is very common, switch up what you are refeeding with too.
For example, say screw it to the crap stuff and try refeeding with carrots, sweet potatoes and peas. I have seen great results with not using processed based grain refeeds for those that are having a hard time and fall off the wagon.
Instead of pop tars, try a plate of meat and potatos or chicken and pea, carrots, and a little rice.
Instead of fighting the refeed try and experiments with what you can eat a lot of and not freak out with as badly.
At the same time note that it IS what is supposed to happen. It is a good thing in a way, you have to fight against a urge to take care of yourself that the body is giving. It isn't a bad thing, you aren't weak. The next time you have to do it, approach the situation with the best nutritional strategy you have and face it knowing that the right thing IS TO KEEP EATING according to the body, but you have to go "F@*k you, I got to get this done, we will talk later. "
I have to say that I've been doing what Leigh just suggested with my refeed days. I'm not going crazy on junk. Just adding in oatmeal, rice, wraps, bagels, to my meals, I'll have licorice as a treat and I'm doing so much better on them. I feel normal after and not craving sugar the next day. And I don't freak out about the food. I'm trying to use the refeeds as a basis of what my maintence will be like.
I have to say that I've been doing what Leigh just suggested with my refeed days. I'm not going crazy on junk. Just adding in oatmeal, rice, wraps, bagels, to my meals, I'll have licorice as a treat and I'm doing so much better on them. I feel normal after and not craving sugar the next day. And I don't freak out about the food. I'm trying to use the refeeds as a basis of what my maintence will be like.
Same here. In fact I took a week long "diet break" a few weeks ago and with the exception of pizza for dinner one night and a nice dessert on two occasions my eats were all clean and nutritious, just larger portion sizes than I would have while dieting. It was great mentally and physically to have that break. I weighed myself the last day of the diet break and my weight was the same as when I started. A week later I was back to losing.
I have had episodes of binge eating over the years and "refeeds" or cheat meals/days always used to be problematic because I ate JUNK. Then I would have a hard time getting back on plan. Not this time. I didn't look at it as an "all you can eat buffet". I set some limits and it worked beautifully.
I understand what you mean about the refeeds and I would be one to do them on clean carbs instead of junk as well.
How long can we push the dieting limit before we really need them. Lets say for a 30yo female, 135lbs, 21% bf. I remember once before my wedding I dieted for 4 weeks straight without a cheat meal or refeed and I really was pleased with my progress. Can I push the limit to 4 weeks?
Last edited by getmovin78 : 03-06-2009 at 07:03 AM.
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