Subtleties Rephidim: when you need to eat more to lose weight faster

If during the diet you are constantly feeling hungry, weight stood on one spot, and athletic performance have deteriorated, you need Rephidim.

What is Rephidim

Rephidim (Eng. refeed - feed, nourish) - it is a short planning period, in which you consume more calories mainly from carbohydrates. It helps deal with some of the negative effects of a long diet.

Usually Rephidim lasts from 12 hours to two days, and the number of calories in this time is increased by 20-50%. However, some people prefer to consume in Rephidim times as many calories as before the diet.

Why do I need Rephidim

Benefit from Rephidim in the diet is associated with the level of leptin. This peptide hormone involved in the regulation of energy metabolism. It suppresses the feeling of hunger, and decrease its concentration leads to a slowdown metabolism.

Basically leptin synthesis occurs in the fat tissue. So that the amount depends on how much you fat cells and what they value.

During dieting, when you lose fat stores, and the amount of carbohydrates in your diet is very limited, leptin levels drop. Rephidim helps to raise the level, and thus to obtain some benefits.

Rephidim accelerates metabolism and reduces the feeling of hunger

Reduced leptin levels increase hunger and cravings for high-calorie foods, but also slows down the metabolism. If hunger you can still fight, the slow metabolism tuned to the conservation of energy, can lead you to the plateau - the lack of progress in the diet time.

Rephidim helps to cope with this. Short-term carbohydrate loading increases leptin levels, so you have the feeling of hunger is reduced, and the metabolism is accelerated.

That is, after a brief overeating you start spending calories faster.

Increases testosterone levels

The men in the diet reduced levels of testosterone, which makes the preservation of muscle mass quite challenging. Increasing leptin levels in the diet increases the amount of glycogen in the liver. it increases testosterone levels and growth hormone, and reduces the amount of cortisol - catabolic hormone which, among other things, favors the formation of visceral fat.

It supports women's health

Due to the large deficit of calories in some women is disturbed reproductive function, fade periods. If this hormonal failure lasts for a long time, it begins to suffer the whole body. Therefore, in the diet of women, it is desirable to hold regular Rephidim.

Rephidim improves immunity

Diet deficient calories can be bad for your body's ability to fight harmful bacteria. Rephidim provides attenuation body enough calories to maintain immunity.

Increases in training performance

If a person is on a diet for a long time with a deficit of calories, glycogen stores in the muscle end. Rephidim helps replenish and improve performance in training. At the same time, if done correctly Rephidim, you do not accumulate too much fat.

How to spend Rephidim correctly

Unlike chitmila (The day of rest, in which you can eat whatever you wish), Rephidim longer needed for the physical benefits, than psychological comfort.

Rephidim to accelerated weight loss, you need to follow a few rules.

Arrange Rephidim, only when it is needed

Rephidim really need you if:

1. You are sitting on a diet deficient in calories and carbohydrates, but do not lose weight.
2. On the diet you deteriorated athletic performance.
3. Due to the calorie deficit you disturbed menstrual cycle.
4. A calorie deficit is bad impact on your immune system: you start to get sick often.

If you eat healthy food without a deficit of calories or carbohydrates, you do not need Rephidim. It will just cause to eat something sweet, and will not bring health benefits or shapes.

Eat more carbohydrates and less fat

scientists have found outHigh-fat meals reduce 24-h circulating leptin concentrations in womenThat food with a high fat diet reduces the concentration of leptin for 24 hours.

This means that the ice cream, hamburgers and French fries are not suitable for Rephidim, as if you wanted to.

Leptin is associated with glucose metabolism, so the excess calories in the days Rephidim should be created at the expense of carbohydrates. And quickly, because leptin levels increase the consumption of foods with a high glycemic indexHigh glycemic index carbohydrate diet alters the diurnal rhythm of leptin but not insulin concentrations.

Here are some suitable products:

Combine with exercise Rephidim

To improve their athletic performance during the diet time and not accumulate excess fat, start a training session on the day of Rephidim. However, do not exceed the usual load: if you burn more calories than usual, the use of a carbohydrate load will decrease.

It is best to divide the excess carbohydrates into two parts and the first half to eat before a workout, and the second - after. For example, if at the time of your diet daily rate - 1500 kcal per day Rephidim you can increase it by 20%, ie up to 1800 kcal. Since 1 g carbohydrate 4 kcal, 300 kcal additional - is 75 g carbohydrate. Divide into two meals and get what you can eat 37.5 grams of carbohydrates before a workout and as many after. This handful of two bananas and raisins or 200 g of oatmeal with honey.

Similarly, you can calculate the amount of calories and carbohydrates for your Rephidim. Do not exceed the norm, and choose healthy foods, and you'll get all the benefits of Rephidim without risking re-gain extra weight.