How to lose fat and not muscle – Ep.6: cheat meals while cutting.


This is episode 6 of my How To Lose Weight
-fat and not muscle- series. In episode 1 we talked about creating a caloric
deficit by counting calories, for example by using the MyFitnesPal application. Then we discussed the necessity to think about
steps to take or changes to make on how to keep the new lifestyle of getting in less
calories and staying lean sustainable. After all, if you continue to eat the same
calorie dense, highly processed foods as before, and you have to take in less calories, that only means you will be taking in a lot less food, probably not getting in enough micronutrients
for your health and/or not enough volume to manage your hunger. The first of these steps or changes we discussed
was developing new and healthier habits. The second step was starting to eat more protein. Step 3 was to learn about Flexible Dieting. Step 4 was fixing a Diet Structure that suits
your lifestyle and preferences. Step 5 was Eating Carbs Less Frequently. This is episode 6: Don’t have Cheat Meals. Have refeeds and maintenance phases instead. Hello everybody,
This is dr.Fox from the Fox’s Power Basement. Please, like and subscribe. The term ‘cheat meal’ has a negative connotation
to it. It’s like you’re doing something wrong. It sounds like you’re cheating on your diet. Instead let’s use the term ‘refeed’
to define a certain period or meal where you take in an extra allotment of calories, mainly
coming from carbohydrates, during a caloric restricted diet, in order to reverse some
of the metabolic adaptations you see happening during this cut. First of all, refeeds can indeed be very useful. When you’ve been dieting in a caloric deficit,
leptin, which is a hormone secreted by your fat cells, decreases rather rapidly. This signals your brain less calories are
coming in, making you hungrier, getting more cravings, and causing some metabolic adaptations,
decreasing the Non-Exercise Activity Thermogenesis (or NEAT). As you diet longer and get leaner, leptin
levels drop and so do levels of T3 and T4, leading to slowed metabolism. Hence why the leaner you begin to get the
harder it becomes to continue getting leaner. You get hungry almost all the time, and NEAT
keeps on slowing down, making you lethargic, what makes it more difficult to workout, or
sometimes even to go for a walk. This can start to hinder further fat loss
efforts. This is why having a refeed, mainly consisting
of extra calories from carbs coming in, can be very useful for your diet, because leptin
levels shoot up relatively rapidly again, reversing the hunger, the cravings, and the
metabolic adaptations. I advise, in stead of having a cheat meal
on a planned day, like many do, once in a week or once in 2 weeks, to rather calculate
or incorporate this refeed into a social occasion. This for 2 different reasons. One. For psychological reasons. When you have a planned weekly “cheat meal”,
you will be thinking about that day coming closer and closer. It makes you obsess with that meal, and with
food in general, while you really should try not to be focussed on your diet the whole
time. On top of that, once the cheat meal is served,
finally in front of you, you realize that with every bite, you come closer again to
not have any of this delicious food left, and that you will have to wait a whole new
week again for the next one. Instead, embrace the fact that you’re on
a diet, try not to think about delicious meals the whole time, rather see a social occasion,
like a party, a reception, a dinner with the family or whatever, as the refeed you can
use in order the reap its benefits. This is the second reason exactly. I am sure every week, or every 2 weeks in
everyone’s lives there will be a minor or major social occasion, that involves eating
a delicious meal. Instead of feeling guilty that you’re overeating
on this occasion, while actually you’re on a caloric restricted diet, consider this
your refeed. The second thing you should consider in stead
of having planned cheat meals, is maintenance phases or rather diet breaks or plateaus,
where after 6 to 8 weeks of good dieting, you eat on maintenance calories for 1 to 2
weeks, before entering a new fat loss phase that is calorie restricted. We’ll talk about this is the next episode. I hope you enjoyed this video. Please, like and subscribe.

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