Refeeds vs. Efficient Cheat Meals vs. Garbage Cheat Meals

Refeeds

Refeeds are very simple. You’re basically just increasing your usual clean carbohydrate amounts with MORE clean carbs for that day. For example:

Usual meals 1 and 2:

– 8 egg whites
– 1/2 cup oatmeal

– 8oz chicken
– 1/3 cup of rice

Refeed versions of meals 1 and 2:

– 8 egg whites
– 1.5 cups of oatmeal

– 8oz chicken
– 1-1.5 cups of rice

You basically do something similar like that for ALL your meal that day. Increase the CLEAN carbohydrates for that day, then see how you feel the days following. This method will all your body to digest properly, and avoid intaking tons of processed garbage, excess sodium, excess saturated fat, etc. It is the safest method of metabolism spiking. Just make sure to keep the fat-intake LOW on this day. Allow the body to absorb all the carbs, so that you’ll have stomach room for the next meal to intake. No need to have high amounts of fats on your refeed day; allow that day to be mainly proteins and carbs.

Efficient Cheat Meals and Garbage Cheat Meals

My rules with cheat meals is that it must hold good value to all the macro-nutrient categories (protein/carbs/fats).

So here are some of efficient approved cheats:

– Chicken wings + fries
– In n’ Out Burger(s) + fries (any real restaurant burger), avoid fast-food places
– Sushi
– Ribs or BBQ
– Restaurant pasta with a protein source (chicken/fish/etc)
– Large Steak and baked potato
– Sandwich with REAL carved turkey breast, chicken breast, tuna, real roast beef.
– Certain Mexican food dishes (chicken/shrimp/steak, rice and beans)
– Pancakes, eggs, and bacon

Example of garbage cheats:

– Cheese Pizza (mainly fat and carbs. The protein from the cheese isn’t high-grade, and pepperoni is basically nulled.)
– Ice cream, cookies, pastries, cakes, etc. All have tons of refined sugars, fats and carbs.
– Highly processed carb products with high saturated fats (chips, cheez-its, cheese puffs, etc)
– Straight pasta and cheese.
– Fried Chicken
– Alcohol. Empty calories are the the first thing the body needs to try and break down. bad bad

But there are exceptions to having straight up garbage at times, there is a time and place for everything.

Conclusion

Best advise I can give to anyone that is needing a cheat meal is first, see if you really need one. If your weight gain/loss has stalled for a few consecutive weeks, then yes it maybe time to have a “jumpstart”. First START with having a refeed day. Increase all your CLEAN carbs for that day, and see how you feel the days following it. Then the next time you feel your body needs a spike, try an EFFICIENT cheat meal. See where your body reacts the best, and don’t just think with your taste buds. You are trying to build a physique and keep at high energy levels, so make sure the one you pick delivers that. The process of elimination is very important with this strategy, so keep a solid list of observations about how your body reacts with each method.