What is a Refeed & How often do you recommend them? скачать в хорошем качестве

What is a Refeed & How often do you recommend them?

This question comes up quite a bit for anyone undertaking intentional fat loss. In this video, I’ll provide the nutritional science definition of a “Refeed”, along with key points to consider when planning one. For in-depth discussion, check out my blog on the subject of Refeeds: https://bia-body.com/refeeds-explaine... What is a Refeed? A "refeed" refers to a planned increase in calorie intake, typically focusing on carbohydrates while keeping protein and fat intake stable. It temporarily reverses or mitigates the negative symptoms of prolonged dieting or caloric restriction. Who Benefits from a Refeed? Refeeds are commonly used by athletes, bodybuilders, and fitness enthusiasts to enhance performance, improve body composition, and support psychological well-being. However, anyone looking to lose weight safely and effectively can benefit. Key Purposes of a Refeed: Restoration of Muscle Glycogen Stores: Prolonged dieting depletes muscle glycogen, crucial for maintaining high-intensity training and energy levels. Increasing calories from carbohydrates during a refeed replenishes glycogen stores, improving performance. Preservation of Lean Body Mass and Metabolism: Rapid weight loss often leads to unnecessary lean tissue loss, reducing metabolic rate. Refeeds slow down weight loss, preserving lean tissue and maintaining metabolic health. Psychological Relief: Strict dieting can be mentally taxing. Refeeds provide a psychological break, allowing more flexibility and enjoyment in eating, aiding long-term diet adherence. Other Considerations: Diet duration and weight loss goals are crucial when planning refeeds. If your weight loss goal is relatively conservative (less than 5% of total body weight) and your body fat percentage is healthy, you may not need refeeds. However, if your goal is more substantial (greater than 10% of total body weight) and you have a healthy body fat percentage (14-20% for men and 20-31% for women), frequent refeeds can protect metabolic health and alleviate dieting symptoms. Regardless of your weight loss goal and starting body composition, dieting can be physically and mentally unpleasant. Implementing refeeds as needed helps maintain energy levels, performance, and a positive relationship with food. How to Implement a Refeed: Determine your maintenance calories (the number that maintains your current weight and activity levels) using a maintenance calorie calculation. Increase your calories for 1-3 days, as needed, by approximately 5-10% above maintenance, focusing on carbohydrates. Refeeds can also provide flexibility during busy periods or travel. Summary: A refeed is a strategic nutritional approach to counteract the negative effects of prolonged dieting, supporting metabolic health, performance, and psychological well-being. It is a valuable tool for enhancing the effectiveness and safety of a fitness and nutrition plan. Don’t Miss Out on Our Upcoming Challenge: 👉🏼 💗 LOVE YOURSELF FIT 💗 Starts 📅 July 9th Only $130 for DIY or upgrade to 1:1 coaching and work with one of my incredible team of all-female coaches 👉🏼 @teambiabody 👈🏼 CLICK HERE TO SIGN UP TODAY! https://bit.ly/4bmnJ67 Specializing in Helping Women Feel Better With: 👉🏼 Improved Body Image & Self Confidence 👉🏼 Increased Strength & Hypertrophy & Improved Cardiovascular Fitness 👉🏼 Optimized Nutrition and Exercise Programming through the application of education & scientific principles 👉🏼 Improved Athletic Performance, Injury Prevention, and Rehabilitation 👉🏼 And so much more! Welcome to my channel! Please take a moment and SUBSCRIBE ⬆️ Here are some other ways we can stay in touch and links to products and services I mention in my videos: ★ For daily quick tips find me on Instagram!   / hollytbaxter   ★ Schedule your FREE 15-min Consultation here: https://bit.ly/40ImARS ★ Get notified when BiaFit launches - Our evidence-based AI Training App: https://bit.ly/49C7Wjc ★ Get my FREE Glutes & Shoulders Workouts: https://bit.ly/3MHqnsV ★ Get my FREE Ms. Bikini Olympia Part 1 Workout: https://bit.ly/3SMRXai ★ Get my FREE Progress Tracker: https://bit.ly/3N37aSz 📚 *My books*: • The Complete Exercise Guide to Muscle Hypertrophy: https://bit.ly/4dZXtjD • Download 2 FREE Chapters here: https://bit.ly/3QDkVrT • Contest Prep Recipe Guide: https://bit.ly/4bC92vN • Foods the Fit Your Macros: https://bit.ly/4dW1UMt • NEW!! Macro-Friendly Recipe Guide: https://bit.ly/4dZXVyl WANT MACRO-FRIENDLY, HEALTHY RECIPES? GRAB ALL MY COOKBOOKS IN THIS BUNDLE: https://bit.ly/4e6cWif Workout anywhere with these awesome Glute Bands! https://bit.ly/3KnciPt Holly T. Baxter, A.P.D. Online Nutrition & Physique Coach World Champion Natural Fitness & Figure Model Personal Fitness & Nutrition Trainer M.S. Dietetics B.S. Food Science & Nutrition For all coaching inquiries, please email me: 📩 [email protected]