If you want to build muscle, sign up for Refeed day


If you have already removed those extra kilos and are in the process of marking. After all the effort, to endure the desire not to fall into the delicious and malignant trans fat, hours of sweating the fat drop, another challenge comes, mark. And it is that as much as you lose weight and exercise the muscles do not arrive as fast as you expect.

But we have good news if this is your case be prepared to join the Refeed day. What is this? Basically a refeed is a certain period of time, which can vary in duration from a few hours to several days, in which the diet is altered to consume a greater amount of calories but mainly increasing the number of carbohydrates and reducing the intake of fats and, secondarily, protein.

When we have been subjecting a body to a caloric restriction for a season (especially when it comes to a diet high in protein, low in fat and minimum in carbohydrates ), it begins to create certain adaptations at many levels so that we spend as little as possible and thus compensate the caloric deficit that exists and return to equilibrium. With the refeed day, a period that usually lasts between 5 hours and 2 days, we can counteract, at least momentarily, several adaptations that are created to make the definition phase more bearable.

The parenthesis in the diet produces an energy boom that allows athletes to improve performance and be more efficient and intense in exercise. This promotes, in turn, the burning of fats and prevents the loss of muscle mass; While there are glycogen stores, the body will use fewer resources to optimize its functioning.

At the aesthetic level, the carbohydrate load causes the muscles to expand, to be perceived more defined. But watch the change is usually seen when the person has a low body fat index.

In the real fitness blog, Victor Reyes explains in detail how to refeed works. “It serves to counteract some adaptations that a period of caloric restriction causes in the organism, but those advantages have been exaggerated to infinity.”

And he adds: “For example, it is true that when we are on a diet, leptin is reduced. Leptin is a hormone that:

Stimulates the production of anorexigenics. It is appetite suppressant peptides.

Inhibits the production of orexigenic. They are antagonistic peptides of the previous ones. These stimulate the appetite.

Increase the number of calories spent by our metabolism

Increase our body heat to spend more energy.

Increase lipolysis

Therefore, a reduction in leptin will increase hunger, reduce our metabolism, body heat and increase fat synthesis, “explains the dietitian.

When we consume a high amount of hydrates for a very specific period of time there is an increase in leptin levels and an increase in energy expenditure. Something similar also happens with the hormone T3, which increases with high consumption of hydrates.

If you are determined to make a refeed day, it is important that you do not confuse it with the cheat meal, which refers to a parenthesis in which to indulge in whims and get rid of a restrictive diet. Actually, what you should do is consume high doses of hydrates (especially slow absorption) such as rice, quinoa, oatmeal and bread, but not abuse them, much less fall for eating junk food.