3200kcal WHAT I EAT IN A DAY || HOW TO KEEP LOSING FAT

That's right my friends, sometimes we need to overeat to continue losing fat! And it involves lots of carbs!! Watch the video to see why (:
Instagram: @natacha.oceane [ / natacha.oceane ]
Snapchat: @natacha.oceane
Twitter: @natacha__oceane [ / natacha__oceane ]
MyProtein link: tidd.ly/9d220217

[@jolabun.9797]

I increased my calorie intake with 200-300 calories plus daily like you said( (I asked in one of your videos) and continued working out as usual and I overcomed my plateau.I lost 1 kg in 10 days which I haven't been losing in WEEKS of low-calorie intake.Thank you so much. 💋💋

[@natachaoceane]

+Ola Bun. Ola I'm so happy for you and I remember you asking! It's all your hard work though! Keep at it XXX💕💕

[@ginayt9395]

How did you increase your calories without gaining weight/fat? All the extra calories will be stored as fat right? Cause ur metabolism is not used to the amount of extra calories that you are consuming

[@juliafloresl]

the metabolism adapts to, the body burns the energy it gets, if your working out to and eating mostly nutritious food with like 20 % of what you like sweets, etc.

[@casy6203]

okay I tried to increase my calories intake by fifty calories and than one hundred and I felt myself getting fluffier to put it nicely, did you increase your work out?

[@maloumasereel966]

Casy very late answer but I think you should give it some time and focus on muscle building when you increase your calorie intake :)

[@FitPandaAnna]

Love this! I wish more people understood this, way too many girls are on like 1,200 cals a day :(

[@Hannah-wk8jc]

Fit Panda Isn’t that a safe amount tho

[@niyahadams8511]

Hannah Hannah while everyone’s caloric needs are different 1200 calories is an extremely low caloric intake especially if that is combined with exercise it’s best to use a calorie calculator and then not do a deficit more than 200-350 calories but I’m not an expert lol 😂

[@caitlinm1874]

and it’s people in her industry that spread that misinformation :/ i did it for over a year and it became deathly i wish there were more influencers like natasha

[@elizabethbob6417]

Especially teenage girls most teenage girls need 2200 calories and most barley get that especially me as an athlete I see others eat around 1300 and it's so sad

[@Charlotteway_x]

I LOVE your channel. I am currently overcoming an eating disorder after losing 6.5 stone and I find social media to be so draining and makes my mental state worse from feeling inadequate and comparing myself but your channel is so different. I love the message you send across compared to so so many others which I follow on social media! Seeing you encouraging refeed days and the importance of keeping your calories up is amazing as most seem to be the total opposite. Your physique is incredible and you really are such a positive role model. Thank you! Xxxx

[@natachaoceane]

+Charlotte Hawkins-Miller hey Charlotte! Thank you for your message. I totally get you with social media, it is very difficult but I just remember that people post their best bits, when their hair looks great, the angle is great (including the lighting) and we compare ourselves when we're sweaty, greasy haired and after a meal so it's not a fair comparison!! I hope I can make people feel happier about their approach to food because I really did struggle for years when I was younger and I feel completely different now that I eat enough to fuel my workouts and the activities I like to do day to day!! Take care and keep going strong, you should already be so proud of your progress and where you're heading! xxx

[@carolineleblanc972]

It's great that you encourage adequate calorie intake! I've seen way too many KZbinrs encouraging less than 1400 per day *cringe*. Keep up this great content! :-)

[@natachaoceane]

Thank you Caroline!! I will do and thank you for the support xxx

[@kassiel7440]

Seriously the most informative nutrition/fitness channel I have found on KZbin! I've lost 60 pounds, but since then struggled with any kind of progression, and now I think I know why (thanks to this video)! Amazing channel :)

[@freyasfarm4559]

Love how she encourages eating more, whereas a lot of other fitness people and apps say to decrease your calories to 1200🤷‍♀️

[@kawtharbakhach5848]

one time I was at IHop and ordered a veggie avocado omelette plus a stack of french toast then when the waitress came at the end and saw i'd eaten it all she went "WOW I DIDN'T KNOW A SKINNY GIRL LIKE YOU COULD EAT SO MUCH!!!!" ....People really do correlate being thin/ fit with eating very little!!

[@juliec8661]

Thank you thank you thank you for showing that it's okay and even better to eat a lot of calories and lose fat. It's so hard being in college where so many girls around me try to barely eat anything and are scared of the weight room. I love your channel!!

[@amandavsevilla]

I just found your channel and I think you are so smart and informative i absolutely love it!! i second the vegan suggestion, not go vegan but just show options and information on protein from non-animal sources because I know a lot of people who watch these videos are also plant based. It would be super helpful coming from you!! :)

[@micasolange9649]

Ohhh god let her eat what she wants! Go eat some plants... let us nourish our bodies with meat Thank u, nextttt!!!

[@ohwellwhateverr]

Plant-based diets are so unhealthy. We’re human beings, not tortoises

[@nishtha2468]

I normally only watch vegan what I eat in a day videos however I love your channel and the fact that you don't promote eating tiny portions to lose weight. I would suggest trying to eat more plant based foods however as they make you feel great but otherwise great advice!! ☺

[@natachaoceane]

thank you for such a kind message Nishtha, I am trying to eat more and more plant based foods, I don't know if I'd go vegan but I do try to source all my food as best I can xx

[@nishtha2468]

aw you are very welcome!! Great to hear that you are incorporating more plant based foods into your diet and it's always a good starting point for further fitness progress whether or not you choose to go vegan! Thanks for replying xxx

[@WymanSaiFitness]

Wow those pancakes, apple and black berry crumbles look delicious! Awesome breakdown and guide of a refeed day, Natacha!

[@natachaoceane]

+Wyman Sai thank you Wyman! Yeah the sweet things were really yummy!!

[@amyvaldez7195]

I am glad I am not alone on the sugar addiction. I always feel that sugary foods ruin my diet and my goals. It's encouraging to know that you are able to still fit that into your diet while still reaching your own goals.

[@clairepeacock5756]

This is lot of food. It's good that you don't encourage underrating x

[@natachaoceane]

Thank you Claire, I think because of what it did to my body I don't want people doing the same thing! Even though it's the last thing to worry about - I still look leaner than I did when I wasn't eating enough! XX

[@Laura-ke3el]

Natacha Océane do you mind me asking what it is you out your body through? you say you dont want others to

[@TheMrsBeagle]

@@Laura-ke3el undereating. Her video on her fitness journey covers it. 🙂

[@meg6950]

i was in a deficit for a while and i was hardly losing any weight then i went on a vacation for two days and ate lots more than normal. when i got home i was like 2 pounds lighter and i was so shocked.

[@elliefaye300]

I love how positive and real you are its so refreshing :)

[@natachaoceane]

+Ellie Faye thanks girl I really appreciate it! 😘

[@PanagiotisRafail]

sometimes we need a big refeed day to help with our metabolism nice food Natacha!!

[@natachaoceane]

Yep we sure do!!

[@vasilikilouka581]

Hello, Natacha! I've been revisiting your old videos quite often for advice. I really like the fact that you incorporate scientific research to justify what you do and why it is beneficial for your body. I'm a biologist so I do like that nerdy stuff loads! :P I recently decided to increase my carb intake as I'm doing a lot more weight training and will start karate again. It's not that I was not lean, but I did want to see a small change to my body, especially in the mid-section. Let's see how it goes. Plus, keep being positive, educating other people (other KZbinrs should too) and doing crazy workouts to inspire us! :D

[@katesangalang3306]

I agree with this. Eating more carbs make me more leaner. Because it makes me energetic for intense workouts

[@RobGravelle]

Natacha, you got me there with the 3200 calories in the title! Once you said refeed, it made sense. I eat about 2900 for bulking and I'm a 180lb male!

[@natachaoceane]

hahah, yeah sorry I put it in the thumbnail to try not to confuse people lol!

[@btsreveluv9709]

You are so pretty, so inspirational. You should have more subs! Been watching your videos for months now. I just wanna say that you're amazing and pls keep inspiring other people by promoting being healthy and balance 💕💕💕💕💕💕

[@livsim8381]

This was SO helpful!! Your explanation was so specific and informational and I understood it perfectly! I can tell you know what you're doing! I think I will start refeed days as well!! It kind of reminds me of how runners carb up the night before a race!

[@natachaoceane]

Hey Liv, yeah it did for me too before triathlon lol although now I do it without the race element involved and it helps a lot for training!! Thanks for watching and take care xxx

[@jennaeckhart1849]

Hey Natacha! While this video is around a year old, I have watched it in perfect timing! Yesterday, I felt the need to work out twice a day (there’s just so much that I want to accomplish at the gym!!!! I just get wayyy too excited!!!), and then I went and donated plasma....today, I feel like I was hit by a bus!! I realized it’s because I only ate 1700 calories, which was definitely not enough. I am at this weird point in my fitness journey where I could definitely lose a dress size, but with how much I LIKE to train, I definitely need to eat more. Am I right in adding calories instead of going with a deficit? I know you probably won’t see this, but figured I would ask anyway! Ahhh this is so refreshing to see👏👏👏 I can’t wait to watch more!

[@jamescobley3069]

Id just add a note that the mechanism behind a refeed so short as 12-48 hours will not have a prolonged effect on leptin. It'll plummet once you're in a deficit again. The effects are probably mediated via loss of water retention (cortisol increased during a deficit, which increases water retention) + dietary adherence (who doesn't love more calories). But a nice video as always

[@aliciaaurelius3207]

How do you get your arms so lean?? I've been working out my arms but all it does is build muscle underneath the fat and it makes my arms look bigger! I'm losing weight from everywhere else because I'm in a caloric deficit but I'm not seeing much more definition in my arms? What to do?

[@natachaoceane]

Hey Alicia, where we store fat is very individual and down to genetics, I store mine on my back and inner thigh and it's always the last to go. Unfortunately you cannot target fatloss, you can only control how your muscles appear and as you say, even building muscle in your arms won't help you get leaner arms and it hurts me that people will try to tell you that it can. If you want smaller arms but still be strong I would work on bodyweight exercises e.g.. pushups and strength eg. pullups and dips as this will not build size but will increase the density of your muscles and as a result, you'll be burning more calories during the day because muscle burns more than calories. I hope this helps! xxx

[@elmogotnotinonme]

Solid advice. Thanks for speaking truth, Natacha. 🙌 Target loss is one of the great myths.

[@hanzib31]

i love your vids...would you ever consider doing a vegan for a week challenge, just to show where non animal sources of protein etc can come from? 😀 not saying you have to go vegan, but just as a challenge 😉

[@natachaoceane]

+hanzib31 hey!! I haven't considered it but I'll give it a think, if not for a week then at least a couple days xx

[@hanzib31]

Natacha Océane that'd be really interesting to see how you manage with macros etc!! 😁 Plus, the high amount of fibre that comes with a vegan diet is fun whilst working out 😂

[@AimeeLouiseFit]

I found this really interesting! But mostly just the food looked so good aha! Are you French? Some of the foods were my favourites when I was in France! I am bulking right now so refeeds do not need to happen, but for sure when I start cutting!

[@natachaoceane]

+Aimee Louise Fit I am lol!! I love French food so much too lol but no crème brûlée on a refeed unfortunately. That's my absolute favourite lol!! Enjoy the bulk!! Xx

[@Minnie84231]

I wish that i could do refeed day but it scares me..i cant even remember the last time ive done a cheat meal:( The feeling of my weight going up is terrifying but i know its temporary..ugh:)

[@kawtharbakhach5848]

So friggin sad how so many girls like us get to this point. I used to be terrified of accidentally overeating for the longest time, it was so miserable. And there are so many "Sources" out there that would tell me to eat even LESS than I already was to lose weight. It's toxic

[@Moon_Puff]

It's nice to hear some science behind this approach, as I'm somewhat biased against big calorie deficits and cheat days. In my head, I always relate it to eating disorders

[@heebslifts]

Lol this is proof that freelee is wrong XD

[@TheSnafu45]

great video ! Just a little mistake, leptin does not increase your appetite but slow it down :) Moreover, i think the refeed day also keeps your thyroids hormones (T3) from going down ! (Trust me i'm almost a doctor)

[@natachaoceane]

+TheSnafu45 thanks! And cool, are you specialising in anything?! Yes, I think I was suggesting that when Leptin depletes, then you feel hungrier (: But I know that there are also tons more mechanisms involved in each individual and probably lots we don't know about too lol!

[@TheSnafu45]

I hope i can specialize in endocrinology because i'm quite passionate about nutrition and sports but it will only be next year unfortunately ! Yeah, there's so many things to know and it's quite hard to manipulate them, especially when you're trying to lose weight but your videos are really good and your nutrition is smart ! keep going and keep doing videos :) They're much appreciated! (sorry for my bad english haha)

[@natachaoceane]

Awesome!! Well good luck with all the studies, you're nearly done! And let me know if you have any good websites for learning about nutrition, I use mostly ncbi pubmed because that's what I used for my studies but I know there are more out there!!

[@TheSnafu45]

Thanks a lot ! Good luck to you too for your biophysics study (i don't know if you're done yet but this subject is really tough) ! Pubmed and ncbi and the most important ones but you can also try Cochrane library, and google scholar ! If i remember other (non french) ones, i'll let you know :) Great talking to you :)

[@amethystjean1744]

i would agree that refeed day has to be more calculated and is not necessarily a cheat day. However for me a cheat day is not all out but rather may be a treat day that fits within my fat loss calorie goals or slightly higher but not as high as a refeed

[@natachaoceane]

Awesome Amanda! It's always nice to hear what works for others too because we're all so different!! xxx

[@naomiswinehart8264]

New subscriber! Love your personality! I'm currently trying to lose weight and I find you very motivating to try and stay on track!

[@niamh4317]

Hey Natacha, thanks for directing me here, the refeeding thing makes a lot more sense now. Just a question about the in-between times, do you ever stray or have "cheat meals" in between cheat days/refeed days. Like if you go out for dinner or drinks with friends, do you join in if everyone orders a bowl of chips, or have a cocktail and crisps or anything like that? That's what I struggle with, I don't go out all that often and I eat pretty healthy the rest of the time, but when I do go out I want to enjoy myself with my friends and not feel like I'm restricting what I can eat. Thanks in advance for your advice. (PS: just also wanted to say I really appreciate that you do research and read publications and journal articles from credible sources before giving out advice about hormones and all of that, I really respect that about you and that you know what you're talking about, I find that very rare on social media platforms and I just wanted to say thank you) xx

[@natachaoceane]

+Niamh hey! Yep I do! I enjoy those things too in between regress and cheat days because I see fitness as supporting my life, which is those meals out with friends and family, and not as running my life! If that makes sense! If I do that maybe sometimes I might not feel a need for a refeed so badly and it could be delayed by one or two days, but that is purely based on how my body feels and not based on me saying that I've had some unhealthy food recently, if you see what I mean. Honestly going that way keeps me so much happier and keeps my love for fitness going rather than seeing it as this restriction on my life. I hope that's what you're after, let me know! Xxx

[@niamh4317]

Yeah that is exactly what I was asking, thank you so much!! Watching your videos is really helping me realise that I have such a bad relationship with food and inspiring me to fix it. Thank you so much xx

[@sofiinsarralde897]

Omg,I loved it,I was having trouble with this topic,I watch a few vids but no one helped me to really understand..this video was so simple and easy to follow and now all my doubts and questions are gone lol thank u!!

[@natachaoceane]

You're very welcome Sofia I'm glad it cleared things up for you!! xx

[@lolasharpe1108]

your videos are the best! xxxx

[@natachaoceane]

+Lola Sharpe thank you Lola! I really appreciate it! Xx

[@sushma.v6762]

The world of fitness can be soo confusing and vast … I honestly don’t know what is skinny and what is lean now … am skin deep in my ED and it killing me everyday… I want to get out of it but the society I live in … my family and social circle is very physique focused … it is weighing down on me … I am not athletic but I related to everything you said Natacha… I have done everything you described except the fact that I am not athletic but I used to overtrain … anyone who reads this know that I appreciate every you do … one day hopefully I can get out …

[@charlottech9990]

So excited to see your upload.

[@wooman27]

another glam video

[@natachaoceane]

Thank you Drew (: I will do!!

[@tessamaxwell9970]

Hi Natacha love your video and find them very helpful!! Just wondering how you plan your workouts for the week like a timetable of what you do each day ect? I've been finding it very hard to plan a schedule. Thanks:)

[@natachaoceane]

Hey Tessa! Sure, my workouts go a little like this but I'm relatively flexible so it changes from time to time. Mon - Rest Tues - Glutes & Core Wed - Easy cardio (swim, run, bike, row etc.) and gymnastics in the evening Thurs - Upper body & HIIT Friday - Glutes & Core Saturday - Functional & Gymnastics Sunday - Legs, mix of power, strength, and functional Hope that helped. If I'm tired I'll skip the cardio on Wednesday or Gymnastics on Saturday xx

[@loveyourself5837]

you look absolutely gorgeous!! your videos are also amazing!!

[@rayalantin6742]

can i just say your skin looks AMAZING

[@maggey5322]

You're so smart and engaging! Love your vids :)

[@WAIXU]

Oh all the food looked so yummy 😋 Please make a video on how to make the salsa or post the recipe in the description! I like to make everything myself if it's possible. Great video again! Very informative 😊 💋

[@natachaoceane]

Hey girl! Go us for homemade food! The salsa recipe is always a little bit different because I never follow a recipe lol but it's along these lines: 1 onion and 3 cloves garlic 1 x 440g chopped tomatoes 2 tbsp tomato puree Pepper, chopped (sometimes I prefer to make a sweeter sauce and use grated carrots instead) Vegetable stock cube Add onion and garlic to a pan with a little oil until softened. Then add the pepper, chopped tomatoes, tomato puree and stock cube in ~100ml water and let simmer uncovered for 15mins before covering it at low heat for another 15mins. That's pretty much it, sometimes I add sun-dried tomatoes or creme to cassis to make it sweeter (:

[@WAIXU]

+Natacha Océane Thank you for sharing! Can't wait to try it out 😋

[@ZuzannaStella]

is cheat day ok for weight loss/mantain?

[@MS-nf9iu]

死神悲しい how about a cheat meal instead ?

[@alexacisneros4758]

If I'm dieting but not working out so much and feel the effects of maybe needing a refeed should I still take one?

[@casy6203]

Alexa Cisneros yes hope she answers this!

[@mkf6834]

Just out of curiosity, how tall are you? I love your videos, just found your channel and am going through and watching them all :) Much love from the US! xx

[@natachaoceane]

+Mary Kate Feeney hey Mary! Welcome to the channel 🤗 where are you from in the US? On my height, I intentionally don't share that because I know from my past eating disorder and from talking to so many girls, comparisons on stats can be such an easy way of fuelling unhealthy relationships with yourself and food. I really don't want to be anyone's comparison point, especially when I think stats like height and weight don't provide any information you can use in a helpful way. I really hope you understand 😊😘😘 lots of love xxxx

[@mkf6834]

Totally get it! Was more curious in terms of your gymnastics - I'm kind of tall (which is not very good for gymnastics!) and was curious how tall your are/if that made it hard to pick up tumbling :) I'm from Jersey! Thanks for the quick reply! :)

[@natachaoceane]

+Mary Kate Feeney ahhh ok, I get why you're asking! I'm probably taller than average but I'm working a lot on my power with things like box jumps, jumping squats and then dynamic moves to help me get a good lift! Xxx

[@Adelinskify]

Loving your videos! I've started watching all of your videos from way back :D I have a question - how to you track your home made food? Sometimes my mom cooks (healthy stuff, no crap) and I have no way of tracking that.. do you track something roughly the same calories or..?

[@natachaoceane]

+Adelinski hey! I get what you're asking because I went through the same thing - it's not easy to be honest and I started with tracking the main ingredients that are the core parts of the meal (weighing with food scales can help to give a feel for how much of the share of total ingredients you're eating) and roughly estimate. From practice and experience you'll get great at estimating your home cooked meals, and getting a feel for the macros by logging the main ingredients is how I went about it. Xx

[@Adelinskify]

Great, thank you :) I don't want to become obsessed with tracking, but I need to see how much I am having, since some days I believe I eat very little. Xoxo

[@hanakovacikova2042]

I know I'm a year late so I don't know if you'll respond but I have one question because I'm desperate...I eat 1300+ calories a day and I workout 5 days a week for 30 minutes and then I take a walk (80+ minutes) and everyone keeps telling me that I'm really skinny (43kg, 165cm) and I really want to gain muscle but I'm too scared to increase my calories because I'm scared of getting big even tho I want to...and whenever I feel really full, I feel guilty and I've had a "cheat day" once and it was 2000 calories and I was ashamed of myself...I don't know what to do anymore so that's why I'm writing this and I hope you see this and if you do then I LOVE YOU and you're my idol ❤

[@whatevsman8844]

If you are not feeling confident with increasing your daily calorie intake then try to decrease the time spent on walking/exercising.

[@SofiaSupichaya]

I love your positive energy!

[@jovanac.1529]

Natacha you are the prettiest woman I've ever seen o:

[@staceysavchenko2788]

Wow thank you for this video. I always thought I was doing something wrong when things have been going so well but then I either plateau or gain weight a month in. Gonna try again using this method.

[@amiraihardane7175]

I think this may have been what caused a sudden lack of interest in exercise for me. I used to love it and kept up with it for about 4 months before I started constantly feeling tired and sluggish and couldn't keep up with my training anymore. Do you think a refeed day was what I was missing?

[@abidurrant7562]

Really good advice Natacha! Are you dieting for anything in particular at the moment?

[@natachaoceane]

Hey Abi! Just getting back to where I was before christmas time (more than just a few refeeds lol) and I'll be back on maintenance calories soon. I like being how I am now for a lot of the calisthenic work I do (: xx

[@abidurrant7562]

I was just curious! I am still in a bit of a gaining phase after christmas 🙈 but got 1st March pencilled in to start my cut i think! xxx

[@natachaoceane]

Awesome!! Putting that roast turkey to good use!! xx

[@emmataylor1524]

I came across re-feed days online when I was looking for plateau solutions and I was like that’s great but how do I tell if this is bs?? ...best go consult Natacha 🔥

[@maryamabdelkawy5801]

oh my lord natacha ! that's exactly what happens to me those days ..iam always curving , hungry , upset and the thing that makes me sad .. I cannot upgrade my workout especially lifting weights..my calories is 1200 and I suppose be burning around 2280 cal ber day .. iam focusing on burning fats.. but this week iam in such a bad mood and all the time feeling hungry ...my doctor told me that is she increase my calories and I didn't used them they might be stored as fats .. :/ iam sorry if I wrote alot ..u look stunning as usual ... hope you are fine :* lots of love

[@natachaoceane]

Hey Mariam! I'm sorry you're feeling under the weather. I find experimenting with a diet a learning process, things never go as smoothly as planned! 1200kcal is very low however so I would encourage you to increase them, you'll be surprised at how different you'll feel, even your mood! You'll also feel more motivated to workout so you'll be putting that energy to good use! I hope you feel better soon. Lots of love xx

[@lulumvs9869]

Hello, I'm 16 years old and used to continuously restrict my calories and therefore binge a LOT. I'm 168cm and 64 kg with around 25% body fat. I would like to leave the diet mentality and start eating around 1800 to 2000 calories however I'm really worried that I would end up gaining fat instead of losing fat. Physical activity wise, every week I go for a 2 hour and a half figure skating session and I do around 5 15minute HIIT sessions throughout the week with sometimes extra exercises, depending on my mood, is that good? Should I track my macros if I start intuitive eating?

[@sccuevasg]

Hey Natacha, do you do online coaching?! Love your videos

[@finallyfreeacademy]

I am weight restored but still recovering physically and mentally from a decade of anorexia. I absolutely love your channel it has helped me so much already. I am now maintaining at a healthy weight on 2100 calories a day but I am feeling exhausted all the time. My performance is suffering, in both cardio and resistance training. Do you think a re-feed day would be a good idea? If so how much and how often? Clo

[@natachaoceane]

+Clo Bot hey Clo!! First of all I am so happy for you and what you said about moving to a healthier food intake. So a refeed and a deload from training could definitely be helpful 😊 it could be really helpful if you tell me a little more and I can give some advice - what type of training do you do? What training split do you use through a typical week? How consistent is your food intake day to day? When was the last time you took a refeed or took a few days off training? And what's your macro breakdown (very roughly is fine, just to give me a feel!)?

[@finallyfreeacademy]

Natacha Océane Hi Natacha, thank you for the quick reply. my intake is consistent at 2100 and I have a 40% C 25% F and 35% P with a little variation but quite minimal. I run 2 or 3times a week, do HIIT 1 or 2 times a week and then do weights twice a week and maybe Zumba once if I fancy it. x

[@finallyfreeacademy]

Hi Natacha, thank you for the speedy response. I run 2 or 3 times a week, I weight lift once or twice a week, do HIIT once or twice a week and do a class most weeks like Zumba or Boxfit. I have a very consistent intake of 2100, it is normally 40% C, 25% F and 35% protein or there abouts. I also go for walks in my lunch break for about 30 minutes every day just to get outside and some fresh air.

[@sofir5164]

Please! I noticed that in other videos you' ve mencioned you used to have an ugly relationship with food, please, please I know it's kind of personal, but, I'd really like for you to make a video explaining what your eating disorder was and how u got rid of it. Thanks 🙏🏻

[@hexinji1028]

Thank you so much for the "refeed day" video, now I realised that i need a refeed day to increase calories intake to satisfy the craving^.^. would you do more video on what you eat cuz I found it's really interesting :):)

[@natachaoceane]

Hey Hexin!! Glad you found it useful!! I have a few what i eat in a day videos that you can watch back, I try to upload them regularly though so there'll be another one coming up soonish!!

[@chitraguha5524]

I love your channel. You are lovely!!

[@alaads5944]

i guess imma do a refeed day as well bcs i feel weaker in my workouts btw i'm a guy and i watched like 4-5 videos of your videos and i have been on a calorie deficit (about 2500 cal about 500 under my maintenance calories) for 1 month tryina lower my bodydfat percentage from 20-22% to 10-12% and my current weight is 91kg hope i reach my goal :) TY for the info

[@d3lu3_urvon44]

Good luck

[@claudialopez607]

and if you're not lean, it doesn't work or something? I've been so many time (i'm 16) in a calorie deficit, like i didn't eat so much calories in my entire life but because i've been thinking my entire life that 1800 calories are a lot. Now i dont lose fat and i dont know what im suposed to do. My weight is about 60 kilos and i dont know how to lose fat. Do i have to increase my calories first so i can make later a caloric deficit that is good for my health? Wont i get fat if i increase my calories a lot? In quarantine i counted my calories diary to see how much i ate normally without diet, and more or less i ate about 1300 a day. I wasn´t thinking that it was too little but now i think it is. What am i suposed to do now? Thank u for inspiring me

[@destinym9071]

i understand that the point is to increase carbs and not fats and protein but i would like to know some examples of foods you would recommend... i guess potatoes, maybe? but what else is a good idea?

[@rosannapark3295]

Hi! I'm new here in your channel and I feel like you've mentioned somewhere that you gain fat the fastest in your inner thighs? How'd you lose it in the first place and what exercises do you recommend? I put on more weight in my thighs than anywhere else and it's frustrating and I'm "carb-sensitive".

[@W0lfm0ther]

is it a refeed if I increase my calories only to maintenance or just under maintenance? or is it just calories cycling at that point?

[@harshadakhandekar2031]

Hi Natacha! Wanted to ask do you workout when you're on your refeed days? I've started to feel really tired and planning for a refeed when I have my rest day so next day I feel energized and can workout even better? so do you exercise on refeed?

[@natachaoceane]

+harshad k hey 😊 so often I will have it on a day I've worked out - maybe even on a draining day like heavy leg day. What works really well for me is training pretty hard that day and then following it with a rest day. Your call though! Definitely one of those things you can experiment with 😊😘

[@harshadakhandekar2031]

Natacha Océane Thanks !! 😊❤❤

[@natachaoceane]

+harshad k 😘

[@sandrapierce4718]

Would increasing our intake to around 1k calories more not make us gain weight? I know it's supposed to be carbs but if you do the same amount of exercise those carbs will turn into fat since they cannot be burned ?

[@emilieclark1583]

I'm currently trying to bulk - I train 6 times per week, but I workout at home with some weights, because I don't have an access to a gym. I'm now at 2000 calories and I have trouble reaching it a lot of the time. Do you think it would make more sense to increase my calories by 100 and stay with 2100 for a few weeks or to incorporate one free meal per week? I have a long history of dieting and just want to put on some muscle / size 🙈❤

[@XxEliteEquestrianxX]

I'm on a pretty strict, healthy diet for my track season training, but how often should I have a cheat day?

[@daisymontgomery113]

Did u used to struggle with an eating disorder of some sort...? If so how did u overcome it and start feeling more comfortable with food ?

[@etherealintoxicatedcanary9296]

I had anorexia and then got binge eating after being recovered due to a trigger. I was happy being 5 “2 and 114 lbs eating 1900 calories but the. I started binging 6000 calories and now I am 139. How do I lose this weight? Also how do you calculate recipe calories?

[@yagmurkvegan4366]

You should make the batter runnier for pancakes

[@natachaoceane]

+Yağmur KVegan thanks for the advice (: I always find it depends on the ingredients I'm using. Because there's no egg or binding ingredient I keep it thick so that it doesn't fall apart x But yes of course, with more conventional ingredients I'll make it more runny xx

[@buttaz3000]

loool why do your pancakes look like cookies ;D

[@forams206]

hi so im a teenager and im kind of confused on what to eat and how often, im jist trying to become healthier and lose the muffin top so any advice for me? i already drink plenty of water any other ideas? also what are some good filling foods to eat when you are hungry?

[@natachaoceane]

+Foram Foreva hey Foram (: in terms of diet in general I eat from a variety of foods and they're not all superfoods, I eat bread, pasta etc. As well as lots of vegetables, fruits, wholegrains, lean meats. But everything is in moderation. Foods that fill you up include grains eg. Oats, quinoa, barley, bulgarwheat. Rice (black, white, red, wild) and potatoes, sweet potatoes, yam. Another thing that helps to stay full is eating LOTS of low impact foods like vegetables because they're so low in calories have a huge portion of them (: This is not a full list of foods by any means but I have a few 'what I eat in a day' videos that could give you some ideas about what I eat day to day (: In terms of timing, this is person dependent as eating small meals at regular intervals doesn't work for everyone (I only three larger meals, and one morning snack). The best way to help lose some fat would be to start eating a range of foods, keeping at a slight caloric deficit and doing some exercise of any form (dancing, badminton, acrobatics, athletics, weight lifting etc.) I hope this helps but let me know if you have anymore questions xxx

[@physhac]

Just out of interest, do you drink almond milk to reduce carb or is there some other specific reason?

[@natachaoceane]

I’m intolerant to dairy, that’s all! I don’t cut anything out of my diet apart from limiting dairy and that’s because it messes up my skin!

[@luciatomasovicova8892]

how many times do you workout in week when you maintance is 2400kcal?

[@natachaoceane]

+Lucia Tomašovičová hey Lucia! I workout 6 days a week for about 1-1.5 hours a day xx

[@luciatomasovicova8892]

Thanks Natacha :) I workout about 4-5 times a week 1-1,5 hours/day, eating around 2000-2100 kcal and start feeling the deficit, so TIME to refeed ! :D :)

[@natachaoceane]

+Lucia Tomašovičová yes!! It's great to listen to your body and enjoy all the carbs xxx

[@isi9793]

Hey Natacha! I´m on a diet for 3 weeks now with a 500kcal deficit per day, but I´m not loosing any weight! Have you any ideas why? :(

[@natachaoceane]

Hey hun! 500kcal a day is a big deficit! Your body might be adapting to burning less calories. If I were you I would only reduce your daily allowance by 100-200kcal and then have a refeed day when you start feeling tired and have cravings xxx

[@hunnybunny7198]

ive been having lesser calories on the weekdays due to busy schedule and I just had the biggest sugar tooth yesterday. I feel bad now hahahah

[@hannahbriggs3280]

Apologies if this has been asked before but may I ask why you're dieting? Also, your maintenance is a similar level to mine, have you ever carried out a mini cut? If so, how did you revert back to your normal intake without gaining back all of the fat you may have lost? Thank you in advance! Xx

[@TuLaBulldog]

oh boy, if i ate 3k2 calo a day i would be at 320 lbs now lol. i'm just being so jealous

[@Taylor-ct8ej]

She doesn't eat 3200 cals a day. She specifically states that this is a REFEED day.

[@phoenixflame7105]

please help me my weight is verry low i had anorexia and now im recovery i wont to build muscle how much calories i can use to gain muscle i eat 1800 calories to stay in my weight i can eat 2000? or 22000 im 1,60 and 43 kilograms my fat is low

[@kiara5984]

But I used to eat more and I gained fat although I was exercising so I'm scared to increase my calorie intake

[@radiancedeandrea]

I'm disabled, can't really exercise a lot, but I was wondering what foods can I eat that'll make my thighs and stomach shrink? I think I'm around 138 lbs. and 5 feet tall ☺️

[@devereauxpatton1035]

Radiance DUPREE its best to try a diet that's high in live enzymes (veggies and fruits) because its also high in fiber depending on what ya eat and what time of the day you decide to eat. I was 246lbs and 6'3 at 17 now im 18 and lost about 70 pounds.

[@radiancedeandrea]

Ok great! I'll definitely try eating a lot more veggies and fruits lol. Thanks for your help and big congrats on your weight loss!!!! ☺️

[@devereauxpatton1035]

Thanks! Best of luck to ya! Oh yea I know this is off topic but also for skin care you can also rub fruits on your skin as if it was lotion. I use mangos and pineapples along with olives to moisturize my skin and it works better then any chemically product out.

[@Karlou-cp8gw]

How can you know how much calories you should be eating per day? How much carbs, protein and fat?

[@alison2984]

Karlou 0109 a calorie and macro calculator

[@sofiakarmieh1021]

Isn't ghrelin the hormone that increases hunger levels, I thought leptin was the one that keeps your appetite at bay..

[@sherunswild4391]

Hey :) do you do coaching? I've been getting into health and fitness for a while now but I try to stay lower carb.. but then if I do go away for a weekend and have a bit of sugar it sends me crazy and I have huge cravings and end up binging on it for a few days! I feel like it's setting me back.. do you have any advice? Thanks 😄

[@natachaoceane]

Hey Amy! I have been on low carb and that's what happened to me. I was binging because I had so few carbs most days that when I had that sweet taste of sugar - well, I couldn't stop!! What worked for me was to increase my carbs (I now have around 250-280g a day) and I focus on my training which has vastly improved since doing so. It also really helps with cravings, even though I find it hard to stop when I start, I don't binge on it like I used to. Hope this helps xxx

[@tatepatate2]

After you've had a refeed day, how long does the higher level of leptin last?

[@Hayweloveyou]

Does this work only for the type of workouts that you do? I know that you lift weights a lot but I mostly do cardio

[@natachaoceane]

+Jolene Bondoc it doesn't really apply so much if you don't train with resistance. Cardio doesn't drive metabolism improvement and doesn't damage and develop muscles, so redress can still improve glycogen stores in your muscles but it's not so drastically required. It can decrease grehlin which gives you cravings and increases leptin which makes you feel full but with just cardio training there would be more fat gain from doing this. Hope that makes sense!

[@Katiabulks]

I'm so happy to have found your channel and wish you were in the US so we could be friends lol. and lifting partners haha

[@kendalrevolta2927]

Do you drink coffees and teas? If so, what milk do you use? thank you 😊

[@natachaoceane]

+Kendal Revolta hey Kendal (: I don't drink coffee or tea myself. I drink almond milk with cereal or something though. I don't think it matters too much what milk you drink in terms of health benefits as long as you account for it and know how much you're having (:

[@lean8834]

Can you please please list in the description box what music you use in your video's?! :)

[@desertflwrs]

Great video! I'm 5"2 and weighed nearly 200 at the end of last year and now have got down to 182-183 through working out everyday and a slight caloric deficit. I plan on keeping this up until I hit a weight that I feel good at, do you think I could benefit from a refeed day? I am wondering if it could speed up my weight loss. Thx!

[@natachaoceane]

Hey!! I think it could help, especially if you're feeling hungry all the time and your workouts are becoming more of a drag. But it seems like you are losing weight at a good speed so sometimes it just requires a little patience xxx

[@desertflwrs]

Natacha Océane Thank you!

[@Nuggetheadification]

This was pure food porn!

[@natachaoceane]

Aww thank you! All food is food porn to me lol!

[@alaaealiwa5663]

how much should I eat if I want to lose weight fast??

[@tessamaxwell9970]

Also how did you learn all the information about the different hormones macros ect ? Would love to learn more.

[@natachaoceane]

Hey Tessa, I find out a lot of my stuff on examine.com but also there are some really good peer reviewed articles on Pubmed www.ncbi.nlm.nih.gov/pubmed . I used the last link a lot when I was doing research to find papers related to my work xxx

[@tessamaxwell9970]

Natacha Océane thanks so much!:)

[@Markyunit]

Great Video.

[@natachaoceane]

Thank you Mark!!

[@lowkeyben9386]

You’re supposed to eat at maintenance during a refeed or a slight surplus not do a 30% increase in calories lol

[@enmarietalens960]

Tach!! Can u pls provide the recipes!? Thnx in advance

[@JenniferKwak]

Should you workout on refeed days?

[@natachaoceane]

Great question, keep working out as normal but I don't increase my workout volume as this would undo the benefit of the refeed day xxx