Physiological benefits of the structured refeed

Beyond the potential psychological benefits of just letting eat all of the high-carbohydrate goodies that you're probably craving, structured refeeds have additional physiological benefits I want to mention first before I get into the details. One of these is the refilling of muscle glycogen (carbohydrate stored within the muscle) which is important for individuals involved in high-intensity exercise such as weight training. Tangentially depletion of muscle glycogen is often used as an argument...

Structured refeeds frequency

Now that you have information about the different durations of the structured refeeds and how many carbohydrates to consume it's time to address frequency. In this regards, free meals were far easier, everyone got one or two free meals per week. Refeeds are more complicated. A lot of the choice of how often and how long to refeed depends on factors such as how hard you're dieting (the harder you're dieting, the more often you need to refeed), starting bodyfat percentage (taken into account...

Category 1 dieters

In general, category 1 dieters are athletes and bodybuilder types who are trying to get extra lean for either competition or appearance reasons. Meaning they are generally in exercise category 1, involved in fairly intensive weight and or endurance training. Which isn't to say that there couldn't be non-athlete individuals in this category, I simply doubt they are in the majority. Unless they are genetically predisposed towards staying lean (in which case they probably aren't reading this...

Some general guidelines for the structured refeed

I mentioned some of the common problems that occur with refeeds above in the warning and I want to reiterate that structured refeeds should not be used as an excuse or rationale to see how much crappy food you can stuff down your gullet. Rather, we are trying to use foods in this case, carbohydrates to cause specific effects related to the physiological response to dieting. This is part of why I've avoided calling it a cheat day in this booklet as I have called it in the past and many continue...

How nutrients affect satiety and satiation

Ok, I know I threw a couple more big words at you up there so let me explain them briefly. Satiety is basically short-term hunger, over the course of a meal or so satiation has to do with longer-term hunger more accurately called appetite . This is an important distinction to make because each nutrient affects things a bit differently. As I mentioned above, dietary fat tends to have almost no effect in the short-term, which is why we get the effect of passive overconsumption. In contrast, both...

Moving to maintenance fast versus slow

Before I describe the two different approaches to setting up a maintenance diet over the next several chapters, I want to mention that there two different ways to move back to maintenance fast and slow, which are exactly what they sound like. In a fast approach, calories are basically ramped up to maintenance quickly over a day or two. This can actually be done in concert with a structured refeed, just make the first day s of your refeed the return to maintenance. So start your move to...

Structured refeeds Part

The next 'level' up from free meals are structured refeeds which are deliberate periods of high-carbohydrate overfeeding that may last anywhere from 5 hours at the shortest to one day 12-24 hours, probably the average up to three days for example, in my Ultimate Diet 2.0 book . Although a structured refeed has psychological benefits similar to the free meals, it has additional physiological benefits that the free meal lacks. To avoid a monstrous chapter length, I'm going to divide the...