|
2006/04/03, 05:12 PM
I was told to have a cheat day during my diet to avoid the following:
1) T3 levels decreasing (your active thyroid) which slows the metabolism down
2) Leptin levels decreasing, slowing the metabolism even further.
I was thinking about making it only a cheat meal or maybe two, but I was wondering if alcohol can be used as a cheat meal or if I should steer clear of it altogether. The way I figure it, alcohol can't be any worse than cake. What do you think?
|
|
|
|
2006/04/04, 10:23 AM
A cheat "day" is actually better if you are strict on your diet. It is shown for leptin response it takes about 5 hrs. of steady intake to have any real effect.
--------------
Strength and Honor!
|
|
2006/04/04, 10:30 PM
BB1,
Can you elaborate on that?
Are you saying it is better to cheat the entire day versus one meal provided the rest of the weeks' diet is strict?
I can't quite fathom that cheating for a whole day is acceptable since it seems this could lead to an influx of a massive amount of calories due to the nature of "cheating".
Any insight or explanations would be great since I would LOVE to have a day of sinful eating again after 1 1/2 years of clean eating (yes, I even stuck with it through the holidays LOL).
|
|
2006/04/04, 11:30 PM
A "cheat" day is not a ticket to the all you can eat buffet of crap for the whole day. You still need to eat sensibly. It's meant to give you a break from your diet and reset muscle glycogen, metabolism, and release hormones-leptin, like bb1 mentions above and in his diet thread. Five hours of high carb, low fat, and normal protein. carbs need to be fibrous, not sugary. Free meals are different all together.
--------------
Hungry and mean!
|
|
2006/04/05, 02:51 PM
SO, in other words, a cheat day should consist of fruit, not cake... what about alcohol? Can I drink vodka, 0 carbs, in place of beer? Or should I steer clear altogether. I only drink once a week, so I would hope I can still do it, but will eliminate it if necessary.
|
|
2006/04/06, 12:03 PM
Yes...if you are doing a keto style diet, a "long" refeed is actually beneficial....as mentioned, it takes about 5 hours for leptin to be affected for instance....
And note in the second study....of particular interest...Glycogen storage capacity in man is approximately 15 g/kg body weight and can accommodate a gain of approximately 500 g before net lipid synthesis contributes to increasing body fat mass....read on...
Metabolism. 1982 Dec;31(12):1234-40. Related Articles, Links
Glycogen synthesis versus lipogenesis after a 500 gram carbohydrate meal in man.
Acheson KJ, Flatt JP, Jequier E.
The respiratory exchange and urinary nitrogen excretion of 6 healthy male subjects (age 21 +/- 1 yr; body weight 70 +/- 2 kg; means +/- SD) were followed for 10 hr after ingestion of a large amount of carbohydrates (CHO) in the form of bread, jam, and fruit juice, equivalent to 479 g of starch. Peak values for blood glucose (6.6 +/- 0.6 mM; mean +/- SEM) and plasma insulin (139 +/- 26 microU/ml) were reached after 90 min at which time the nonprotein respiratory quotient (NP-RQ) had risen to 0.97. During the next 8 hr glucose levels remained near 5.5 mM while insulin declined gradually to 22 +/- 7 microU/ml. The average NP-RQ remained in the range of 0.91 to 0.98, though individual values exceeding 1.0 for very short periods were observed. The increase in energy expenditure above basal rates corresponded to a specific dynamic action (SDA) of 5.9 +/- 0.6%. Assuming the CHO load to be completely absorbed after 5 hr, and allowing for glucose oxidation calculated from the gas exchange data, the glycogen content of the subject's body tissue had then increased by 408 +/- 19 g. During the 10 hr after the meal, 133 g CHO, 17 g fat and 29 g protein were oxidized, providing respectively 66%, 19% and 15% of caloric expenditure, and leaving a gain in glycogen stores estimated at 346 +/- 12 g. The data imply that: (1) The capacity for glycogen storage in man in larger than generally believed, and (2) Fat synthesis from CHO will not exceed fat oxidation after one high-carbohydrate meal, even if it is uncommonly large. When a single high-carbohydrate meal is consumed, dietary CHO merely has the effect of reducing the rate of fat oxidation. These findings challenge the common perception that conversion of CHO to fat is an important pathway for the retention of dietary energy and for the accumulation of body fat.
***
Am J Clin Nutr. 1988 Aug;48(2):240-7. Related Articles, Links
Am J Clin Nutr. 1988 Aug;48(2):240-7. Related Articles, Links
Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man.
Acheson KJ, Schutz Y, Bessard T, Anantharaman K, Flatt JP, Jequier E.
Institute of Physiology, Faculty of Medicine, University of Lausanne, Switzerland.
The metabolic balance method was performed on three men to investigate the fate of large excesses of carbohydrate. Glycogen stores, which were first depleted by diet (3 d, 8.35 +/- 0.27 MJ decreasing to 5.70 +/- 1.03 MJ , 15% protein, 75% fat, 10% carbohydrate) and exercise, were repleted during 7 d carbohydrate overfeeding (11% protein, 3% fat, and 86% carbohydrate) providing 15.25 +/- 1.10 MJ (3642 +/- 263 kcal) on the first day, increasing progressively to 20.64 +/- 1.30 MJ (4930 +/- 311 kcal) on the last day of overfeeding. Glycogen depletion was again accomplished with 2 d of carbohydrate restriction (2.52 MJ/d , 85% protein, and 15% fat). Glycogen storage capacity in man is approximately 15 g/kg body weight and can accommodate a gain of approximately 500 g before net lipid synthesis contributes to increasing body fat mass. When the glycogen stores are saturated, massive intakes of carbohydrate are disposed of by high carbohydrate-oxidation rates and substantial de novo lipid synthesis (150 g lipid/d using approximately 475 g CHO/d) without postabsorptive hyperglycemia.
============
Quoting from luvthemtorts:
BB1,
Can you elaborate on that?
Are you saying it is better to cheat the entire day versus one meal provided the rest of the weeks' diet is strict?
I can't quite fathom that cheating for a whole day is acceptable since it seems this could lead to an influx of a massive amount of calories due to the nature of "cheating".
Any insight or explanations would be great since I would LOVE to have a day of sinful eating again after 1 1/2 years of clean eating (yes, I even stuck with it through the holidays LOL).
=============
--------------
Strength and Honor!
|
|
2006/04/06, 01:40 PM
Thanks for the insight!
That is a bummer. I was all excited about planning a cheat day. Looks like they should change the name to "eat more healthy stuff than usual day" LOL!
So, what are the consequences of actually going crazy say once every two weeks provided you have the willpower to make it a bi monthly event only?
|
|
2006/04/06, 02:56 PM
Depends on how crazy and how inline your diet is the rest of the time.
--------------
Hungry and mean!
|
|
2006/04/07, 12:43 AM
Mojo,
I feel my diet is quite clean.
Protein sources
Skinless chicken breast (no rib meat)
Tilapia
Tuna
Venison (approximately once a week)
Carb source
Whole brown rice
pinto beans
red potatoes ( I hear they are better for you than regular taters')
green beans
broccoli
Supplement
4000mg fish oil daily
ZMA
Creatine Monohydrate
and last but certainly not least Whey protein with Carbpro for my PWO shakes.
So based on the above am I safe to go to Fuddruckers every other Saturday for the 3/4 cheeseburger and fries LOL?
|
|
2006/04/07, 01:19 AM
You did not interpret correctly....if you are doing a keto diet, bagels, jelly beans, etc. are fine.
--------------
Strength and Honor!
|
|
2006/04/20, 09:44 PM
Being strict on a diet is a great thing. It has two sides, one good, one bad. The good one is obvious.
The bad one is not allowing yourself flexibility. This is necessary, if you do not have a "drop dead date", i.e...a contest or something, then you need to do this. In fact, if you are doing a CKD for instance, and lifting, you absolutely have to.
--------------
Strength and Honor!
|
|
2006/04/21, 02:53 PM
I Will Just Assume That During My Cheat Day I Can Eat Bread For Five Hours. But How Much Does It Take?... What Is A Ckd?
|
