And it worked wonders again - I filled right in.
Quite a few of you have asked what the difference is between a refeed and a cheat. For reference, Max gets a cheat every weekend; I get a refeed every once in a while.
First and foremost, I want to acknowledge the difference in our diets themselves: Max is eating at a caloric deficit, but is eating moderate carbs and protein and relatively low fat. I am eating at a caloric deficit, and nearly all of my calories come from fat and protein. (The majority of my calories come from fat.)
Because high-intensity exercise like weightlifting is fueled by glycogen (carbs stored in your muscles), I have to periodically refill my glycogen stores via a refeed. On my refeed days, I eat my usual diet plus 150-200g of carbs. The goal is not to eat too much extra fat or protein.
Max, however, gets a weekly "no rules" cheat meal, which is more psychological (as a brief "diet break") than physiological. Some people believe that periodic cheat meals increase metabolism.
So that's the difference between a refeed & a cheat. =) As you can see, there are many ways to skin the proverbial contest-prep cat! ;-)
Happy WIAW! =)
SNOW WHITE CUPCAKE!!! that's epic haha :D
ReplyDeleteYou look amazing after that refeed girl, it's amazing how carbs can fill out muscles and make them pop! :)
RIGHT?! I was so excited =)
DeleteThis whole time, I assumed "refeeds" were just a fancy way of saying cheat meals...haha annddd I feel ditzy now so thanks for the clarification! Looking great, Sable...it's crazy how much progress is noticeable even in just 1-2 weeks!!
ReplyDeleteNo no no! =) A lot of people use the terms interchangeably! =)
DeleteLol, I thought the same thing!
DeleteAnd you are looking fab :-)
DeleteHi Sable! You look awesome! Just wondering - what's the theory behind you eating high fat? I eat more like Max's diet and I'm curious to see whether I should rethink that!
ReplyDeleteThanks :)
Thank you so much! =)
DeleteKeto (high-fat, low [>50g carb/day] carb) is pretty much just a personal preference. The higher fat allows me to feel more satiated at a lower caloric intake, and proponents of keto think it may help preserve more muscle than a traditional diet. Detractors say that's absolutely not true and that it is actually less muscle-sparing than a diet containing carbs. So really it's a matter of opinion =)
I had no idea about the difference! Interesting, thanks for clearing that up.
ReplyDeletehaha no problem! =0)
DeleteIt's amazing the difference refeeds really do make judging by your latest pics - I never realised what an impact carb intake has on muscle shape and size. And thanks for clarifying the specifics as well - I just thought the two terms were interchangable before.
ReplyDeletexxx
A lot of people use them interchangeably, which really creates a lot of confusion!
DeleteYay for carbs... love those things ;). I didn't know the difference between a refeed and a cheat .. Very interesting!
ReplyDeleteme tooooooo! =)
DeleteI always thought that refeeds were supposed to be clean. When I did carb cycling with my coach, I had one super high carb day per week. I could have one 'cheat' but I was basically just eating bigger portions of my normal carb sources. But given how strict your keto diet is, I'm sure it wouldn't make a difference where your carbs come from!
ReplyDeleteI really don't think 'clean' sources are tooooooo important. If you look at all the big names - Shelby Starnes, Dave Palumbo - their refeeds/cheats have no rules (in the former's case, usually it's one meal and you can have anything; in the latter's, it's usually an 8- to 12-hour refeed and you can use any carb source you want).
DeleteI love my cheat day. It always blows my mind that I can have a cheat and wake up looking better than before on the morning after!
ReplyDeleteIt's awesome, isn't it?!?!
DeleteYour blog is so informative - I love it!
ReplyDeleteThank you so much Julie! =)
Deletegirl your arms are rockin'! and i want to decorate all my food with snow white. :)
ReplyDeleteThank you!! And me too! She was my favorite Disney princess ;-)
DeleteWow proof that carbs are really a good thing! haha You look amazing!!
ReplyDeleteRight?! Go carbs! =) haha! Thanks!
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