Madeleine Hull
Refeed days are a popular strategy for those on a weight loss journey. They are planned days where people intentionally increase their calorie intake, typically by consuming more carbohydrates. This strategy is often used by those on a calorie-restricted diet to give themselves a break and help them stick to their diet in the long term. While some people opt for a weekly refeed day, others may choose to have them biweekly or even 2-3 times per week. The frequency and amount of calories consumed during a refeed day depend on various factors, such as body fat percentage, goals, and individual needs. However, it is important to note that refeed days are not a substitute for a healthy, balanced diet and should be approached with caution, especially for those with a history of disordered eating.
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What You'll Learn
Refeed days are a planned increase in calories
The frequency of refeed days depends on various factors, including body fat percentage and goals. For those with a higher body fat percentage, it is generally recommended to start with a refeed day once every two weeks, while those with lower body fat percentages may need more frequent refeed days. It is important to note that refeed days are typically paired with extreme diets, which may promote an unhealthy relationship with food and disordered eating behaviours. Therefore, it is crucial to carefully plan refeed days and adjust them to meet individual needs.
Refeed days are often short periods, ranging from 1 to 5 days, where calorie intake is increased to estimated maintenance levels. This can be calculated by determining the difference between current calories and maintenance calories. For example, if an individual's maintenance calories are 2500, they would increase their calorie intake to this level for 1-2 days after being in a calorie deficit. This temporary increase in calories can provide a mental break from the rigours of dieting and help improve compliance with the diet plan.
While refeed days can be beneficial, they may not be suitable for everyone. Individuals with a history of disordered eating or eating disorders should approach refeed days with caution or consult a qualified health professional. Additionally, refeed days may not be advisable for those trying to lose weight by a specific deadline, as they can extend the duration of the diet. It is also important to consider whether refeed days are necessary. If an individual is coping well with their current diet plan, there may not be a need to implement refeed days.
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They can help limit binging and improve physical performance
Refeed days are a planned break from calorie restriction, where you intentionally overconsume calories to give your body a temporary break from a calorie deficit. They are different from cheat days, which involve uncontrolled and unplanned eating. Refeed days are structured and strategic, with a focus on carbs, and are often incorporated into weight loss diets to help overcome a weight loss plateau.
Refeed days can help limit binging by allowing people to eat foods that are typically discouraged on strict diet plans. They can also help satisfy cravings and reduce feelings of deprivation. This diet flexibility may help to reduce the risk of binging. Additionally, refeed days can increase leptin levels, which are associated with feelings of fullness and reduced hunger.
However, it is important to note that refeed days are usually paired with extreme diets that may promote an unhealthy relationship with food and disordered eating behaviours. They may not be suitable for those with a history of disordered eating. If you are considering incorporating refeed days, it is important to plan them carefully and adjust them to meet your body's needs.
Refeed days can also help improve physical performance. During calorie restriction, the body's ability to store glycogen, a long-chain carbohydrate used as a quick energy source during physical activity, is limited. Refeed days, with their emphasis on carb intake, can help replenish glycogen stores, potentially improving performance in athletic activities. Additionally, higher carbohydrate intake during refeed days can increase insulin release, which helps rebuild muscle and fuel physical performance.
In summary, refeed days can be a useful tool to limit binging and improve physical performance. However, they should be approached with caution and may not be suitable for everyone. It is always a good idea to consult with a qualified health professional before making any significant changes to your diet.
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They are not recommended for those with a history of disordered eating
Refeed days are a popular strategy for those on a weight loss journey. They are typically designated days where an individual's calorie intake is increased by a specific, predetermined amount, with most of the extra calories coming from carbohydrates. While refeed days can offer a psychological break from calorie restriction and help improve physical performance, they are not recommended for everyone, especially individuals with a history of disordered eating or eating disorders.
Refeed days are often paired with extreme diets that promote a negative relationship with food and disordered eating thoughts and behaviours. For individuals with a history of disordered eating, refeed days may reinforce an unhealthy "good versus bad" mentality, causing them to view foods in increasingly black-and-white terms, such as categorising carbohydrates as "good" and everything else as "bad". This can further contribute to a challenging relationship with food and trigger unhealthy patterns of eating.
Additionally, refeed days are typically associated with short-term calorie increases, lasting from a few hours to a few days. For individuals with a history of disordered eating, this short-term relief from dietary restrictions may lead to feelings of guilt or shame, potentially exacerbating existing negative thoughts and behaviours surrounding food. It is crucial for this group of individuals to maintain a consistent and balanced approach to nutrition, rather than engaging in behaviours that may trigger unhealthy patterns.
Furthermore, refeed days are often coupled with highly structured and restrictive diets, which can be triggering for individuals with a history of disordered eating. The strict rules and guidelines surrounding refeed days may contribute to an increased preoccupation with food and a sense of failure if the individual is unable to adhere to the plan. Instead, a flexible and individualized approach to nutrition that promotes a healthy relationship with food is generally recommended for this population.
In conclusion, while refeed days can be a strategy for some, they are not recommended for those with a history of disordered eating. The potential risks of reinforcing negative thought patterns, triggering unhealthy behaviours, and exacerbating an already challenging relationship with food outweigh any potential benefits. For individuals with a history of disordered eating, it is essential to consult with a qualified healthcare professional or a specialist in eating disorders to determine the best approach to nutrition and weight management.
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They can be beneficial both psychologically and physiologically
Refeed days are a planned increase in calories for a day during a weekly or biweekly calorie-restricted diet. They can be beneficial both psychologically and physiologically.
Psychologically, refeed days can help limit binging by allowing people to eat foods that are typically discouraged on diet plans, especially carb-rich ones. This can help satisfy cravings and decrease feelings of deprivation, making it easier to stick to a diet in the long run.
Physiologically, refeed days can help normalize leptin levels, which can boost metabolism and decrease appetite/cravings. They also refill muscle glycogen stores, which can improve physical performance and prevent crashing. This is especially beneficial for leaner individuals who are more prone to muscle loss and crashing on their diets.
However, it is important to note that refeed days are not a free-for-all. They are structured days added to a diet plan that increase calories by a specific, predetermined amount, with most of the extra calories coming from carbohydrates. The frequency of refeed days depends on individual body fat percentages and goals, with leaner individuals generally requiring more frequent refeed days.
While refeed days can provide benefits, they are usually paired with extreme diets that may promote a negative relationship with food and disordered eating thoughts and behaviors. Therefore, it is important to approach refeed days with planning and adjust them to meet individual needs.
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Refeed days can help normalise leptin levels
Refeeding is a non-linear dieting strategy that involves a planned increase in calories for a day or two after a period of calorie restriction. It is a more strategic and structured alternative to cheat meals. Refeeding is a great way to normalise leptin levels, which can drop during dieting. Leptin is a hormone that regulates hunger, food intake, energy expenditure and satiety.
When leptin levels fall, cravings increase and fat loss becomes more difficult. Refeeding with carbohydrates can kickstart leptin production, boosting metabolism and decreasing appetite. The higher the calorie surplus, the shorter the refeed period should be. Typically, a refeed should consist of 20-50% more calories than usual for 12 hours to two days.
Refeeding is a great way to replenish muscle glycogen stores, which can become depleted during calorie restriction. This can improve physical performance and energy levels. It is important to remember that refeeding is not an excuse to binge, and protein and fat intake should be kept moderate. Refeeding is not recommended for those with a history of disordered eating.
Refeeding can be a useful tool for those struggling with cravings and frustration during dieting. It can help to improve compliance and boost metabolism, leading to increased weight loss. However, it should be planned carefully and not used as an excuse to overeat.
The frequency of refeeding depends on body fat percentage and weight loss goals. Those with lower body fat percentages may require more frequent refeeding, while those with higher percentages may need fewer refeeding days. It is important to experiment and find what works best for the individual.
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Frequently asked questions
Refeed days are specific, planned days where you eat more food than usual while cutting. They are not the same as cheat days, as they are more calculated and structured.
Refeed days can help limit binging and satisfy cravings, as well as decrease feelings of deprivation. They can also improve physical performance by refilling muscle glycogen stores, and boosting metabolism.
This depends on your body fat percentage and goals. If you are 20% body fat or higher, you should start with a refeed day once every 2 weeks, and then move to once per week.
You should focus on eating foods that are high in carbohydrates and low in dietary fat.
Refeed days are typically paired with extreme diets, which may promote a negative relationship with food and disordered eating thoughts and behaviours. If you have a history of disordered eating, it may be best to avoid refeed days.
