Dietician and nutritionist Nadezhda Shpak put forward a recommendation for people watching their weight and facing with slowing down the rate of its decline: use a method known as a “refeed”, which differs from the popular “cheat meal”.
A cheat meal, according to an expert, is an approach to nutrition in which You are allowed to eat one serving of junk food rich in fast carbohydrates. This allows a person on a diet to find motivation to continue following the diet, she shared in an interview with Radio Sputnik.
In contrast, the refeed method involves consuming foods containing complex carbohydrates, such as cereal, pasta, and potatoes, for one to four days. This approach can help combat hunger while dieting and speed up metabolism, which often slows down during a long-term calorie deficit.
However, the doctor cautioned that using the refeed method is not recommended in the early stages of the diet, likely because for its specific effect on the body.
Dietitian Yulia Lementina spoke specifically for MedicForum about the advantages and disadvantages of refeeding.
“Refeeding on a diet is an abbreviation for “refeeding”, which means a period of time, when a dieter increases their calorie and carbohydrate intake, usually for a short period of time,” says Lementina.
This method is used to break a weight plateau or speed up metabolism after a long period of reduced caloric intake.
During a refeed, you typically increase your carbohydrate intake, which helps restore your body's glycogen stores and keep your energy levels high. Refeeds can also help prevent the decline in metabolic rate that can occur after a long period of calorie deficit.
“It is important to note that refeed should be used carefully and according to individual needs and goals. It is recommended that you discuss this approach with your doctor or dietitian, especially if you have medical conditions or are following a special diet.”
The best refeed foods include: Those that contain high amounts of carbohydrates, but are also rich in nutrients and do not contain unnecessary added sugar or saturated fat. Some of these foods include:
Oatmeal
“Whole grain oatmeal is an excellent source of complex carbohydrates and dietary fiber, which can help restore glycogen stores and improve digestion.”
< h3>Potatoes
Starchy potatoes contain carbohydrates that can quickly replenish energy and aid recovery after exercise.
Fruits
Berries, bananas, apples and other fruits contain natural sugars and carbohydrates that provide the body with energy.
Porridge
Whole grain porridges, such as corn, buckwheat or rice, are an excellent source of carbohydrates and nutrients.
“Remember “It is important to choose foods high in nutrients and avoid excessive consumption of added sugar or saturated fat during a refeed,” warns Lementina.
MedicForum previously wrote about the dangers of sweet yogurts.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.
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