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    Registered User sethiayush12's Avatar
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    Smile Are refeed days necessary??

    I’m on a cut it’s been 8-10 weeks have had a cheat meal twice on my diet but the last cheat meal I had was like 3-4 weeks back.. I’m feeling really good my hunger is in control exercise is in place everything is perfect in terms of my diet and exercise acc to me.. I’m dieting on 1900 calories and have been looking a bit flat the past 2-3 days maybe from a lot of running... so should I add a refeed or just keep the cut going.. I’m not craving any junk food or anything and I’m fully satisfied with the food I’m eating on a daily basis...
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    Moderator SuffolkPunch's Avatar
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    No and neither are cheat meals... If it's working well, stick with it.

    Taking a longer diet break (maintenance for at least 3 days) MAY be beneficial for those who are really struggling and probably who are already quite lean. This is the conclusion of Lyle McDonald in a recent podcast. A single or even a single day at maintenance doesn't do anything significant.
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    Registered User sethiayush12's Avatar
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    Originally Posted by SuffolkPunch View Post
    No and neither are cheat meals... If it's working well, stick with it.

    Taking a longer diet break (maintenance for at least 3 days) MAY be beneficial for those who are really struggling and probably who are already quite lean. This is the conclusion of Lyle McDonald in a recent podcast. A single or even a single day at maintenance doesn't do anything significant.
    So should I take a diet break for like 5-6 days or just continue till I really feel like taking one mentally ?
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by sethiayush12 View Post
    So should I take a diet break for like 5-6 days or just continue till I really feel like taking one mentally ?
    Originally Posted by SuffolkPunch View Post
    If it's working well, stick with it.
    ^^^
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    Registered User sethiayush12's Avatar
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    Originally Posted by SuffolkPunch View Post
    ^^^
    Thank you
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    Cheat meals should never be necessary if you're doing thing right and it sounds like you are. If you're feeling flat just incorporate some extra carbs for a few days and reduce calories of other macro's to compensate to stay on your calorie target.
    If you don't get what you want you didn't want it bad enough
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    "Cheat meals/days" aren't needed... Ever. You can have one if you want but all they do is slow or reverse progress making at least some of the effort that you put in pointless.

    "Refeeds" are a different concept which are basically for people that are already lean (sub 12%) that are on very low carb diets, used to reset glycogen stores.

    The two terms do not mean the same thing and are not interchangeable.
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    Originally Posted by sethiayush12 View Post
    So should I take a diet break for like 5-6 days or just continue till I really feel like taking one mentally ?
    Often it's better to take a more moderate approach in terms of long term compliance with change. For most folks if they took a small break before they needed it there would be less chance of setbacks, binging, quitting fat loss long term. In the big picture taking days at maintenance is practice for maintaining losses after a fat loss period. People should not be fearful of practicing behaviors that are needed for long term success.

    Re-feeds are not typically needed as part of daily post diet weight maintenance and for many mimic the types of behavior that led them to need to pursue fat loss in the first place.
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    I used to believe they were needed but they just lead to slower process and hide the actual issue.

    You need to incorporate those foods you consider cheating in your current diet so there is no need to have cheat days or refeeds.

    This will turn a 'diet' into a lifestyle.
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    My question came across wrong to a few people sorry about that.. what I meant by cheat meals on my diet is that, I had to eat high calorie food due to some event or a party I’m not considering them to be proper refeed days because I wasn’t tracking and it was not all carbohydrates.. but they kinda worked like refeeds for me because of the excessive caloric intake.. I’m glad that during this cut I didn’t binge and slow my progress I have this new mindset in place “ one day of eating healthy doesn’t get u lean and one day of bad eating doesn’t make you fat “ which prevented me from eating more... I just wanna ask one more thing if I decide to incorporate a refeed day or days in my diet should I do it for 3 days with high carbs a bit higher than maintenance or just take a week off from dieting and eat at maintenance to replenish my glycogen stores.. I’m happy at 1900 calories no cravings whatsoever Is there no other way to not feel flat and skinny and replenish my muscle ?
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    Originally Posted by sethiayush12 View Post
    Is there no other way to not feel flat and skinny and replenish my muscle ?
    Stop obsessing on the immediate, work your way through your diet to the end, then focus on "feeling bigger" once you are in a good place to build muscle back.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    Originally Posted by sethiayush12 View Post
    My question came across wrong to a few people sorry about that.. what I meant by cheat meals on my diet is that, I had to eat high calorie food due to some event or a party I’m not considering them to be proper refeed days because I wasn’t tracking and it was not all carbohydrates.. but they kinda worked like refeeds for me because of the excessive caloric intake.. I’m glad that during this cut I didn’t binge and slow my progress I have this new mindset in place “ one day of eating healthy doesn’t get u lean and one day of bad eating doesn’t make you fat “ which prevented me from eating more... I just wanna ask one more thing if I decide to incorporate a refeed day or days in my diet should I do it for 3 days with high carbs a bit higher than maintenance or just take a week off from dieting and eat at maintenance to replenish my glycogen stores.. I’m happy at 1900 calories no cravings whatsoever Is there no other way to not feel flat and skinny and replenish my muscle ?
    Social engagements while dieting down are tough. In the long term one once in awhile won’t matter. Short term and a whole weeks worth of dieting will Be effected. What I do is if I know I’m going to a party I lower my calories on the week leading up to it
    If you don't get what you want you didn't want it bad enough
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