What is the difference between the Refeed Day and the Cheat Day? Many people think the two terms are synonyms and mean the same thing. That's a big mistake. What are the differences and which of these two days is part of your fitness and exercise program? The Refeed Day translates to as much as "refill day". While some people use it as an excuse to simply eat more - and usually unhealthy - food, in reality it has a special meaning for the fat loss process. During your fat burning sporting activities, you consume a large number of proteins, fats and carbohydrates. If you do not balance these losses with your daily diet, you may be able to consume foods that balance your household of macronutrients over a relatively short period of time during a Refeed Day. The Cheat Day is something completely different. On this "official cheat day" you can eat and drink whatever you want. According to your preferences, you can eat fast food, sweets or other fattening foods. At the end of the day you will have a calorie surplus, even if you really want to lose weight. Does this approach make sense? Ultimately, it depends on when and how often you use such a Schlemmertag. Read through the following to help you make the right decision.
Refeed and cheat explained briefly
The scientific basis for a Refeed Day lies in the increased leptin release during a short-term increase in calorie intake. It is the hormone that regulates satiety and energy intake. The amount of leptin in the blood decreases when the body fat level goes down and the carbohydrate intake is reduced. The result is increased hunger and reduced feelings of satiety. Ideally, the goal of a refill day should be to increase leptin levels and thus promote adherence to a particular diet. In contrast, a Cheat Day should serve as a mental break from strict adherence to and control of fitness-oriented dietary guidelines. With this "trick" you promote several positive changes in your body such as an increase in dopamine release. This hormone provides, among other things, the reward and pleasure center of your brain. In this way, it is easier for you to consistently continue on your desired path.
How the wrong handling of the Refeed and Cheat Days throws you back
On the other hand, a cheat day can do more harm than good if you are in the middle of a loss of fat. Due to the adjustment processes that your body makes during a longer acceptance period, a wrong time and overuse of the cheat days are dangerous. You can quickly torpedo your goals and even take one or more steps back. Choose the right day and note that fat burning is in high gear, especially after training. It's especially important if you want to do a cheat day every week. You have a body fat set point. It is a narrow area where your body feels most comfortable. Therefore, certain hormonal changes can lead to weight gain. Therefore, a misplaced cheat day or a poorly implemented Refeed Day can throw you back a lot if your current calorie deficit is very high.
The most important difference
If you have a calorie deficit for a long time, the carbohydrate stores in your muscles will often be empty. A properly done refill will help your body refill it, and prevent it from storing the energy in the fat pads. A cheat day promotes fat buildup and is less likely to balance your carbohydrate stores. In addition, studies have shown that high-fat meals lower leptin levels over 24 hours. These two properties have nothing to do with during a phase of fat loss.
How to do the Refeed right
A Refeed Day should be aimed primarily at increasing carbohydrate intake. Ideally, you focus on pre- and post-workout food intake (pre- and post-workout). It has been proven that a high-carbohydrate meal can increase leptin levels in your blood for 24-48 hours, which makes a big difference in comparison to a high-fat meal. As a result, you will have fewer food cravings, which will automatically relieve the emotional "hardships" of a calorie control. Furthermore, the carbohydrate storage of your muscles will be filled up, which is why they will be well prepared for the upcoming training sessions. After training it may be beneficial to choose carbohydrates with a high glyx index. It has been shown that they have a greater influence on its release due to the correlation between insulin and leptin. To compensate for the increased calorie count, a simultaneous reduction of the fat content in the diet is recommended. This will give your body less opportunity to fill up the unsightly pads while taking advantage of the increased leptin levels. As a rule of thumb, you can start with a reduction of 25 to 30 percent. How big the carbohydrate intake on Refeed Day is, is up to you. Some people use the day exclusively to replenish their memory. Others eat more to have energy for future units. How you do it depends on your goals and ideas. If you already have enough food, a refill day does not make sense. Unfortunately, that would be the case, because otherwise you would be eating too much calories. Whatever you do, be aware of your satiety and a normal leptin level. How to Cheat Better A cheat day is not for everyone. An approach based on a balanced intake of macro and Miron nutrients is usually the better choice. You can achieve this through a variety of foods without exposing yourself to guilt or remorse. Instead of throwing yourself into a refill day, you should focus on a diet of healthy foods. Can not you see rice or chicken breasts anymore? Go and enjoy a meal that is completely out of the ordinary. Come back and pay attention to your personal goals and goals as soon as possible at the next meal. If you do it right, a carbohydrate-rich dish can free you from a stagnant phase. While you should eat good and satisfying carbs and low fats on refeed day, you have to do cheat day in moderation. Only then will he have the hoped-for psychological success and a longer-term positive impact on your goals.