KNP137 - Diet Breaks vs Refeeds

The Next Level Health & Fitness Podcast (Formerly The Key Nutrition Podcast)

Brad Jensen

Health & Fitness, Weightloss, Motivation, Mindset, Food, Nutritionadvice, Fitness, Muscle, Gym, Nutrition, Musclebuilding, Mealprep, Keynutrition

4.9 • 766 Ratings

🗓️ 21 April 2020

⏱️ 45 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We all know to lose fat, you need to be in a caloric deficit over a long period of time. However, our bodies are engineered to make it difficult.

Your body will adapt and slow fat loss in response to your self-imposed “famine”. That adaptation can be as simple as unconsciously moving less from a lack of energy.

But our hormones also adjust to slow fat loss. Leptin, the hormone that signals the brain that we are full, will decrease to keep the “eat more” switch flipped on.

Ghrelin, the hormone that signals hunger, will increase – as does cortisol.

Increased cortisol can disrupt sleep and signal additional fat storage.

If you feel like your diet isn’t working anymore, that you’re always “hangry” – well, that ghrelin/cortisol combo could be why.

Dieting is stressful. The psychological stress of dieting can make it hard to stick to the plan. Especially if you are following a plan that is highly restrictive with food choices. But even flexible dieters will experience the stress.

The stress isn’t just psychological. Being in a caloric deficit creates a physical stress on the body.

You are using that caloric deficit to create a physical adaptation – you want your body to burn off its own tissue – stored fat.

Your ability to handle stress is a physical ability and it uses glycogen from food for energy because the brain uses about 20% of your calories. When you’re eating less, you’re not only increasing the physical stress at the cellular level, but you have less available energy to handle life.

This episode is dedicated to breaking down some strategies to help keep these down regulations at bay.

Diet breaks, refeeds and the dreaded cheat meal phrase.

Enjoy the episode!

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Host Brad Jensen – @thesoberbodybuilder

Co-Host Michelle Raines – @mykeylife

Key Nutrition – @keynutrition

Transcript

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0:00.0	Welcome to the Key Nutrition Podcast. You want to stop shop for everything food, fitness, and mindset. On today's episode, me and Michelle talked about diet breaks and refeeds. This was something that was brought up in our Instagram stories and people had asked a lot of DMs, so we wanted to kind of break it down, a lot of our opinion, as well as some research to back some of it. So tried to break down, I think, a topic that most
0:23.5	people complicate in their heads a lot. And you have to remember with this type of stuff.
0:29.1	There's not one set way to do anything, right? It's not like, well, this is it. It's like,
0:34.8	if I punch somebody in the face, that can be an assault charge.
0:37.7	Like, that's pretty much a fact.
0:39.0	That is not how this is.
0:40.9	I actually know from personal experience.
0:43.1	If you punch someone in the face, they generally charge you if the person tells on you.
0:47.0	So there's not this one set way.
0:49.8	And so you have to kind of take all of this data and research and kind of like birds
0:55.4	I view it and then attack which things make sense and try, try different things.
1:00.5	If you're just a, if you're an individual out there who's just tracking their food, don't be
1:05.1	scared to try these things.
1:06.0	But I'm telling you that diet breaks and refeeds are almost a must in dietary protocols that I think still are
1:13.7	not talked about enough. So don't overcomplicate it. I wanted to break down kind of what those
1:19.0	terms mean, why they're important, and how to effectively utilize them. So yeah, that's all I got.
1:27.2	If you guys like this episode episode share it with your friends
1:29.2	share it on your instagram story i love love seeing that it makes me excited and um yeah deem you
1:36.6	got any questions so enjoy the show this is brad jensen and you listen to the Key Nutrition podcast.
2:06.6	We got a lot of requests, actually, which was funny because after our last podcast,
2:15.2	my boy William Grazion, he talked a lot about this, but I guess a lot, meaning maybe 10 minutes of the podcast, about diet breaks and refeeds and cheat meals.
2:19.3	And there was something on my, somebody asked a question on my sticker box.
	...

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