Page 45 - NGA NATURAL mag - Winter Issue
P. 45

Winter 2017

3. Disordered Eating Patterns
If a cheat day is turning into an all-out binge, a competitor’s dietary pattern can begin to look like an eating disorder where food is extremely restricted for a large portion of the week with a binge on their cheat day. Competing should enhance a competi- tor’s life, not detract from it; therefore, a competitor should make an efort to maintain a healthy relation- ship with food during contest prep.
4. Adjustments Are Diicult
Plateaus are a normal part of weight loss. When this occurs, a reduction in caloric intake or increase in activity (usually in the form of cardio) is necessary to keep weight loss progressing. However, for a competitor incorporating a cheat day adjustments can be diicult because the caloric intake on the cheat day may not be clear. Moreover, intake may difer from cheat day to cheat day making meaning- ful adjustments diicult as plateaus occur during contest prep.
5. Beneits of High Calorie Days At- tributed to Carbohydrates Not Fat
Many of the proposed beneits of a high calorie day during a diet are due to an increased carbohy- drate intake. Hormones that afect metabolic rate such as leptin and thyroid hormone are much more responsive to carbohydrate overfeeding rather than protein or fat overfeeding. In addition, muscle gly- cogen (which helps to fuel workouts) is the storage for of carbohydrate in muscle. Therefore, in order to make the most out of a higher calorie day, a com- petitor should increase carbohydrate intake and not necessarily fat intake as many do during a cheat day.
ultimately, some competitors can get stage-lean incorporating weekly cheat days. However, if you are a competitor that incorporates cheat days and struggles to get stage-lean it may be in your best interest to switch to a more controlled high carbohy- drate day where you aim for a speciic intake rather than having a weekly free-for-all cheat day. n
DISCLAIMER: FITbody and Physique LLC is not a medical
doctor or registered dietitian. The contents of this message or attached documents should not be taken as medical advice and are not intended to diagnose, treat, cure, or prevent any health problem. Always consult your physician or qualiied health professional on any matters regarding your health.
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there is no reason that any one food has to be eliminated from the diet of a healthy competitor during contest prep. Instead of completely eliminat- ing foods or food groups competitors are encour- aged to eat a diet consisting primarily of a variety of nutrient-dense foods itting in less nutrient-dense foods in moderation while staying within their daily caloric allotment.
2. Calories Still Count
A competitor’s weight will decrease weekly dur- ing contest preparation if the number of calories consumed throughout the week is lower than the number of calories burned throughout the week. However, if an individual consumes enough calories during their cheat day to ofset the calorie deicit created throughout the rest of the week weight loss may stall.
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