You all know that I am a FAN of the "refeed" meal. I schedule these meals regularly for myself and for my clients on an individual basis.
Nutrition and diet are undoubtedly the most psychologically demanding aspects of a health and fitness regime, particularly as the weeks turn into months, and the months turn into years on the path to reaching your health and fitness goals. I was not always able to have a refeed meal. When I first started my fitness journey I was totally obsessed with tracking and weighing every single thing I ate. It was stressful, controlling and not any fun. As a Professional Fitness Athlete competing in multiple events every year and having to maintain a body fat under 10% I started to develop a very unhealthy relationship with food. I suffered from episodes of over restriction and binge eating, yo-yo dieting and had a focus on calories instead of nutrition. It took many years to overcome this — after hundreds of food failures and over 40 professional competitions I had a massive mindset shift and conquered this. I can now have a weekly refeed meal and stay in the game without digressing from my fitness goals or healthy focus with nutrition. Enjoying a healthy lifestyle means not obsessing. It means having a healthy relationship with food which is part of an overall balanced lifestyle.
What is a Refeed Meal?
A refeed meal is a monitored/controlled increase of macronutrients and calories for a specific period of time. Depending on your specific body and goals it may be one meal, a number of hours or an entire refeed day.
Generally speaking, most refeed meals will involve an increase in carbohydrate intake and a corresponding slight decrease in protein and fat intake. Refeed meals are not a case of gorging yourself on carbs until you feel sick, but instead consuming an elevated yet calculated amount of carbohydrates over a predetermined period of time.
Why do refeed meals?
On a fat loss program for the past X amount of days you have been eating less than your body requires. This causes the following to occur:
- Puts you in a calorie deficit. When your metabolism asks for more than you are putting in, it has to make up the extra in calories.
- Eventually your metabolism will slow down to match your new lower calorie intake. Once your metabolism matches this low calorie intake fat loss will stop and then you hit a plateau.
- You have also depleted the amount of glycogen in your muscles by eating low calories and carbohydrate foods and have now created a larger than normal sensitivity to carbs.
Refeed meals are designed to keep your body burning body fat. A refeed meal is normally used in fat loss plans to bring someone out of a calorie deficit, ideally boosting metabolism and levels of a hormone called leptin, stopping both from dropping too low or crashing. Leptin is a hormone predominantly made by adipose or fat cells that help to regulate energy balance by inhibiting hunger and have a positive effect on your metabolism and mood, therefore speeding up fat loss and improving mental wellbeing.
It should be noted that this is NOT a "CHEAT MEAL" or "CHEAT DAY" as it is not "cheating" on your meal plan. This refeed meal is a scheduled meal for you to guiltlessly enjoy a carb-based meal; staying within your specific calorie and/or macro guidelines, and to reboot your body to continue to achieve fat loss while remaining in control.
My 8 Steps to the Ideal Refeed Meal
Step 1. Determine frequency with your coach.
The leaner you are and the more often you train the more frequently a refeed meal will work in your favor. When I start a client on a fat loss plan I usually like people to be on low carbs for 14 days before they are allowed a refeed meal. Then depending on body fat percentage and training schedule, refeeds will be anywhere from every 2 weeks to every 3 days.
Step 2. Plan what you are going to have in advance.
Either look up the menu before heading to the restaurant or plan what you will cook; this way you will make the right choice and not be rushed.
Step 3. Determine your carb allotment.
The first time is a bit of a test. The morning after your refeed is the best time to determine how you look and feel. You should wake up in the morning feeling energized and a little bit flatter, tighter and leaner. DO NOT step on the scale as your scale weight will be up 4-6 lbs of water weight. Use your eyes and look in the mirror.
Step 4. Make the best choice you can.
Choose a meal that is higher in carbohydrates, moderate protein and lower in fats. Use this meal to have foods you have not been able to have such as rice, sweet potato, lean burger with a gluten-free bun, or quinoa. Aim to stay away from trans fats, deep fried foods, gluten, heavy refined sugar, too much salt and processed foods.
Step 5. Eat your protein first.
As with every meal you have you still need to hit your protein goal, so eat your protein first. This will also help prevent overeating as you will feel full.
Step 6. When your butt leaves the chair, no more eating.
This is not a cheat day! Choose your meal, sit down to that meal and when it is finished or you leave your seat for any reason, it is over! Stay mindful, focused on your goals and STAY IN THE GAME!
Step 7. Drink 1-2L of water after this meal.
This helps flush excess sodium.
Step 8. Make sure you have exercised on the day you are having your refeed meal.
It is ideal that the refeed replaces your last two meals of the day. It can be mentally really difficult to stay on track with your nutrition if you start your day with a refeed.
Knowing HOW MUCH, WHAT and WHEN to eat are paramount to achieving your fitness goals. I hope this has helped you understand how to refeed and if this meal is right for you. Apply to work with me for personalized coaching.
