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A calorie deficit is needed for fat loss, but too much of a deficit for a sustained period will mess with your metabolism. Plateau then bounce being the usual problems with an unsustainable diet.
Any re-feed, be it sushi and extra rice or a kebab could hurt your goals as you've just undone some of your unsustainable progress.
Having slightly less deficit consistently, would stop you feeling like your running on empty and in need of a cheat. More consistent loss and less emotional turmoil.
Have a look at the link earlier and watch the other videos on Richies page
user69121-
I'm eating 1680 calories at 150lbs and 5"5' , 140 grams protein, 70 grams fat, the rest is carbs. Down from 2150.
Standard fare, really. Nothing too crazy either. No cravings, but of course I'm not as energetic as when not cutting weight :)
The logic behind my refeed is that it's extra CARBS only to refill the muscles. Eating a greasy pizza or kebab and adding loads of fat is not what I need/want. Hence sushi and not a large dominos with cheese crust ;)
Many people also get better FAT LOSS results with refeeds. CARB refeeds obv. not fat refeeds.
I am trying this as we speak, and perhaps I did set calories too low. It's week 2 and I am monitoring my weight, and inches.
It's also nice to have a weekend day where I can have bread, musli, rice etc. It's easy to be disciplined at work, but try that when wee man and manfriend are eating pancakes...well, as long as I don't use a lot of fat I can have a few ;)
You may be correct as well and another approach may be better/cals could be too low.
But there's so many frigging opinions on fat and weight loss it's not even funny...I'm like "let's run this, monitor for mental issues, fat loss stalls etc, do it 10 weeks, review, improve" if that makes sense?
JWestland
I'm not going very low carb, but I am in a calorie deficit. Which means carb stores are low as well.
So a refeed day is probably beneficial (until I need to be super strict) to keep my metabolism humming/keep hunger at bay.
But a junk food refeed may hurt my goals, so rice and sushi and 350 grams of carbs up from 150 it was :)