Stuff Your Face Every Once in a While: Cheat days. Carb cycling. Diet breaks, what do they all have in common? They give your body the chance to eat more calories, allowing your body to reset leptin levels, increase thyroid hormone output, and increased energy expenditure.
The bottom line is if you’re eating under your TDEE calorie amount, you need to occasionally eat more calories. It can be in the form of a cheat day or carb cycling. I like the LeanGains method of eating 20% below your TDEE on rest days and 20% above your TDEE on lifting days. it is a simple activity, gives you the chance to have your favorite junk food and thus it keeps you comfortable in your daily life.
- If you’re eating at a caloric deficit, spike the calories once a week (about 10% above your TDEE) Go ahead and eat that pizza, cake, or ice cream. You need a break
- If you’re following something like LeanGains intermittent fasting, then you should eat at a caloric surplus on your weight lifting days