New Breaking Research: Refeeds Reduce Metabolic Slowing During Fat Loss

Check out the study below!

#FatLoss #NewResearch #Biolayne #USF

[optimizewithscience]

I think most studies really show that diet breaks should be incorporated to prevent the slow-down of the metabolic rate. And besides this, it helps mentally to have some days where you allow yourself some more food!

[cringeproof]

This was my mistake in all of my previous yo-yo’s when I gained all the weight back and more. This time I’m gonna do it right and eat more (not 1200 calories 💀) and exercise a lot more and have diet break weeks when I hit plateaus. I hate being hungry so dialing in my protein & volume eating is helping me a lot. I love the Carbon app too! My first check-in is coming up in a few days. Thanks for your hard work Layne.

[ColossusFitness]

I have had fantastic results with both refeeds and diet breaks with my clients. Thanks for sharing.

[kreesanmoodley]

Basically gotten to a point where I like the videos as soon as they start because I know it's gonna be good.

[spurzo-thespiralspacewolf]

One day at one meal per week I eat whatever and I want as much as I want. Been doing that for several decades. Never gain excess weight

[wolfingphysique]

Implementing calorie cycling for a while now and I freakin love it! Gives a lot of freedom on the refeeds!

[coachmasi]

During my prep, I had to back off on double refeed days and just do 1 refeed as it as less stressful to me. My reasoning is when I was doing double refeed days, it required much lower calories rest of the week and I was much hungrier when I had to resume low calories. But doing one refeed day allowed me to eat more food during the week, especially on training days and my appetite didn't increase severely the following day as did when doing double refeed days. It was just more sustainable for me. But definitely great content you provided.

[Mitch-mz]

I have been "dieting" since new years, just about 12 weeks now. I eat rhe exact same thing breakfast, lunch and dinner, snack every single day monday - friday after lunch. Friday night to sunday night i use the "refeed" approach where i keep focus of what im eating but not track, i only intake around 1700 calories a day during the week, workout mon-fri and play hockey friday night. It works for me, my belly and body fat has gone down a lot, started at 203 im around 184. Do a "diet" that you can handle in the long run for more then a month and you will start seeing results.

[cannibalholocaust]

The idea is pretty cool but also makes sense. You want to do it sustainably and over a long period of time, I’ve come to terms with the need for patience trying to undo a few years of NGAF. With apps now you can really keep yourself accountable in a way that wasn’t as easy to do before.

[TeamYouphoric]

I've had good results with my IFBB pros doing 4 days below maintenance and one day above, but I'll have to give this a try on their off seasons to test it out and see how it works.

[marcdeo]

Dan duchaine, Lyle McDonald... all knew this decades ago. Lyle talked about this quite often over the years including a few “more recent” podcasts (within the past 3 years) in which he discusses refeeds at maintenance WITH carbs. Glad more studies like this are being done. I do think it’s the carbs and not just the calories, and I think it’s about actually tissue preservation not water/glycogen. Fat and protein doesn’t effect leptin nearly as much as carbs, and if you can impact leptin levels you can reduce metabolic adaptation.

[RedPillVegan]

This actually makes sense if you think about it, if you were in a true food scarcity environment, metabolic slowing might be advantageous for survival, and by refeeding you’re changing the signals

[kougamishinya]

I'm finding a moderate deficit (20-25%) combined with 2 consecutive refeed days at 10% over maintenance, every 2 weeks works best. That means 12 days of fat loss, 2 days to recover.

[MarineForLiberty]

Who the hell gives this thoughtful content a dislike?!?

[TimChernikoffMusic]

This seems like it makes way more sense to me. I’ve definitely thought it was a bit iffy to see these 1-day binges. Also part of me wonders if a fast metabolism is all it’s cracked up to be. I’ve gone 5 months straight at a deficit and it was straight down the whole time with my weight. Barely ever an issue. Though I still want to understand why builders seem to abide by this method.

[tomipranjic]

Now it’s time to find the sweet spot ratio between how many days to refeed how frequently and the same for diet breaks

[BeatsAndMeats]

Were all 3 of the BioLayne team members forced to do the same pose for their pictures? 🤣😂🤣😂 Great paper, great info. John Kiefer from Carb-Back Loading and CarbNite has been screaming into our ear holes about this for a long time. And although you and him describe things very differently, your approaches are very similar, and you both do GREAT research breakdowns! Cheers from San Diego!!

[spezzasbud]

I've watched almost every video of yours on food. I've liked them all, subscribed, and will recommend anyone in the industry to follow you!

Did noticed you touched on metabolic adaption in surplus/muscle gain phase.
Do you go over that more in a different video?
If not, could you make that one? That is my goal, and I've noticed some things while gaining.

amazing stuff either way!! Much appreciated!

When will get your pre when im out. Considering your book as well!

[ColinDeWaay]

Always good to see what you've been implementing with clients for a long time cause you noticed it to be effective to be supported by research too. 😀 And damn you for beating me to the punch on this one lol

[rexmorgan]

Carbs = holding on to water, which is fat free mass. Do the test with added calories being protein and then again with fat, and then again with a mix of all three