Refeed for Bikini Competitions
Refeeds are one of the many great fat loss strategies I use to coach bikini competitors.
It is my goal in this blog to inform you of everything you need to know about refeeds. Whether a refeed is right for you or not depends on a few things. So let’s dive into this revolutionary way to burn fat in competition prep, without the hunger and stress of a normal, boring prep diet.
Refeed vs Cheat Meal
So what exactly is a refeed and how can it benefit you? And, how does a refeed differ from a cheat meal?
The short answer is a refeed is calculated & strategic. It is a planned & calorie controlled method to utilize a meal at the most beneficial time. Whereas a cheat meal is not calculated, timed or controlled (it often times derails progress rather than promoting it)
What Is A Refeed?
First, let’s talk about what a refeed is all about. A refeed is essentially a period where a competitor’s macros go up to, or slightly above their maintenance levels. Whenever you go on a low-calorie diet plan for an extended period of time, your body is going to adapt to what you are feeding it. Over time, your metabolism will adapt to the stress you are putting on it and it will slow down accordingly. As your metabolism slows, so will your fat loss progress.
Refeeds are often utilized to increase leptin levels (Leptin is the “satiety hormone”, which is made by adipose (fat) cells that help reduce hunger and regulate energy balance in the human body.)
Who Sets Refeed Macros?
First, let me start by saying something, as I am sure you have heard me say this many times; EVERYONE is different! What works for one competitor may or may not work for another. This is why Glam Girl Bikini coaches create customized meal plans based on the bikini competitor’s needs & body responses.
Since carbs are anabolic, muscle sparing, energy providing, and help with recovery from physical activity, it’s important that carbs to go up, and fats to go down (slightly). Protein may also slightly drop depending on the situation.
What Is The Difference Between A Refeed and A Cheat Meal?
A cheat meal is nothing more than stuffing as much food into your mouth as you can physically fit while attempting to satisfy cravings. Usually, with cheat meals, there is no limit to how much you can eat. Instead of helping your training program, in most cases, they do more damage than benefit. A cheat meal could easily undo a months worth of weight loss in just a few hours. Ultimately, there is nothing scientific, nothing advantageous, and nothing groundbreaking about having cheat meals.
Simply put, cheat meals are lazy and sloppy and fail in comparison to hitting specific refeed macros.
Plus I think the word “cheat” implies a negative connotation psychologically. I want the refeed meal to be a positive thing for the competitor social, mentally & physically. Therefore I choose the word refeed instead of “cheat”.
Reasons to Refeed
1. Increased Metabolism
2. Dropped Cortisol Levels
3. Clears the Digestive Track “Funk”
4. Boosts Energy
5. Improves Workout Performance
6. Mood & Stress Levels Improve
7. Social Balance (going out to eat)
For more information on how to get calculated meal plans that are right for your body & goal contact: