The FighterDiet REFEED basics you need to know before you do it “your own way”
To get lean, set your calorie budget for refeed around 2000-2500 calories for the day.
No need to keep track of protein in range for the refeed day.
To stay full and avoid cravings, start your refeed with a filling Fighterdiet meal, then your greed feed as ‘in the end’ of the day.
What if you choose recipes you crave but won’t be able to eat enough of to feel satisfied?
Before you indulge with specials, like a chocolate bar, satisfy your physical hunger with a POBO style meal.
This meal is part of the total calorie budget for the refeed day.
REFEED TIP:
It’s easier and less stressful to keep the same refeed meal plan as you have on defeed, but volumize up your favorite meals.
Instead of ‘one serving of it’ you can have three servings of it.
You can convert a defeed meal plan to refeed by adding a few things to the defeed meal plan, for example 2 bananas and a handful of nuts.
That right there is enough to change defeed 2 refeed.
REFEED TIP:
Keep a list of your cravings and things that come to mind you want, then use your upcoming refeed day for those special moments of healthy food bliss.
REFEED TIP:
It’s easy to want to believe refeed is the same as a cheat day, but a cheat day is something you don’t want to remember, you feel guilty, you sabotage yourself, you cling to the diet culture conditioning of ‘start over monday’ and ‘cheat day weekend is ok, it’s just one day’.
Unfortunately, it sure is okay to eat whatever you want, but you won’t get the body you want doing that, so yeah, every day matters!
The leaner you get from your baseline, the more powerful the refeed effect has on your fat loss progress, the greater your motivation and the stronger you find yourself every day!
#fighterdiet