How to re-feed carbs on Vince Gironda’s ketogenic steak and eggs diet

I was asked the following question recently on the Anaerobixx Facebook page:

Hi, I learned of the steak and eggs diet from your posts.  What do you have on the cheat day?  Is it supposed to be something like ice cream or more like rice, french fries, etc?


Cheat day or cheat meal?

Vince Gironda, who came up with the steak and eggs diet suggested you either eat a high-carbohydrate MEAL every three or four days or a DAY of high-carbohydrate meals once a week.

If you decide to eat a small carbohydrate meal every few days, you should probably just eat a sensible meal of pasta, rice, potatoes, etc.

If you opt for a full-blown cheat day and only eat carbs once a week, which I personally do, you can go a little overboard and it won’t ruin your diet.

Re-feed day or junk day?

The idea behind the re-feed day is to change from the high-fat, high-protein, zero-carb macronutrient ratios that you follow during the week for a high-carb, moderate-protein, low-fat day.

In general, you can eat whatever you want on your cheat day.  Concentrate on eating carbohydrates and try to keep what you eat low-fat, but you don’t need to worry too much about your macronutrient ratios or how many calories you’re consuming on this one day of the week.

What I’ve noticed is that the greater the caloric deficit during the week, the greater the chances that my re-feed day will turn into a junk day.

Last week, for instance, I noticed that I wasn’t getting enough calories (because I was hungry all the time) so I increased my fat intake.  I’m still in a caloric deficit, I’m still burning more calories than I’m eating every day, but that caloric deficit isn’t so extreme that I’m hungry and craving carbs 24 / 7 even though I’m still losing weight.

As a result, my cheat day last Saturday was very mild, compared to the previous one after a week of being hungry.  I just ate a couple of bagels with breakfast, some pizza at lunch and some popcorn at night while watching a movie on TV with my girlfriend.

Will a cheat day halt your fat loss progress?

In the end, it doesn’t really matter, how you structure your week, the result is the same.

If you eat less during the week, you’ll probably overeat on your cheat day, but it will be ok, because your average calories for the whole week will still be low.

If you eat more during the week, but still at a deficit, you will probably eat in moderation on your cheat day, so your average calories for the whole week will also be low.

That’s it for today, until next time, go out there and be awesome!


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