Strategic high-carb days to boost hormones, performance, and fat loss
A refeed day is a planned 1-2 day period during a fat loss phase where you temporarily increase calorie intake (primarily from carbohydrates) to maintenance or slightly above, while keeping protein high and fats low. Unlike "cheat days" which have no structure, refeed days are strategic, controlled increases in calories designed to provide physiological and psychological benefits during extended dieting.
Key characteristics of refeed days:
Refeed days are NOT:
The 2020 Campbell Study (gold standard research) found that trained lifters who included 2-day refeeds every week during a 7-week diet preserved significantly more muscle mass and metabolic rate compared to continuous dieting. Both groups lost the same amount of fat, but the refeed group retained more lean muscle and experienced less metabolic slowdown. This validates refeeds as a superior approach for body composition during fat loss phases.
Leptin is a hormone that regulates hunger, metabolism, and fat burning. It drops dramatically during dieting.
What happens during dieting:
How refeeds help:
Note: Leptin boost is temporary (24-72 hours), which is why regular refeeds are needed during extended diets.
Calorie deficits deplete muscle glycogen stores, reducing training performance and muscle fullness.
Benefits of glycogen replenishment:
Research shows: Full glycogen replenishment requires 2-3 days of high-carb eating (8-10g carbs per kg bodyweight). This is why 2-day refeeds are more effective than single-day refeeds.
Refeeds temporarily increase metabolic rate through multiple mechanisms.
How refeeds boost metabolism:
Important: Metabolic boost is temporary and returns to baseline within 24-48 hours after resuming deficit.
The Campbell Study (2020) demonstrated superior muscle retention with refeeds.
Why refeeds preserve muscle:
Extended dieting is mentally exhausting. Refeeds provide crucial psychological breaks.
Mental benefits:
The mindset shift: Knowing a refeed is 3-4 days away makes sticking to the deficit much easier than endless restriction with no light at the end of the tunnel.
The leaner you are, the more frequently you need refeeds because your body fights harder against further fat loss.
| Body Fat % (Men / Women) | Refeed Frequency | Refeed Duration | Reason |
|---|---|---|---|
| 20%+ / 30%+ | Every 14-21 days | 1 day | Plenty of stored fat, less hormonal stress |
| 15-20% / 23-30% | Every 10-14 days | 1-2 days | Moderate body fat, moderate refeed needs |
| 10-15% / 18-23% | Every 7-10 days | 2 days | Getting lean, hormones more suppressed |
| 8-10% / 15-18% | Every 5-7 days | 2 days | Very lean, significant hormonal disruption |
| <8% / <15% | Every 3-5 days | 2 days | Contest lean, extreme hormonal stress |
Physical indicators:
Psychological indicators:
Strategic timing maximizes the benefits of refeed days.
Option 1: Before Highest Volume Training Day
Option 2: Mid-Week Refeed
Option 3: Weekend Refeed (Most Common)
Refeed calories should be at maintenance or slightly above (10-20% surplus).
Calculating refeed calories:
Example calculations:
This is the most effective refeed approach for boosting leptin and replenishing glycogen.
Macro targets:
Why low fat during refeeds?
Example refeed macros (180 lb male, 2,800 cal refeed):
Prioritize high-carb, low-fat foods that maximize glycogen replenishment.
Excellent refeed foods:
Lean proteins (keep same as diet days):
Foods to LIMIT on refeed days:
| Meal | Foods | Macros (P/C/F) |
|---|---|---|
| Breakfast | 6 egg whites, 2 cups oatmeal, banana, berries | 32P / 110C / 8F |
| Snack | Protein shake (whey isolate), apple, rice cakes | 30P / 60C / 2F |
| Lunch | 8 oz chicken breast, 2 cups white rice, steamed veggies | 60P / 120C / 5F |
| Snack | Greek yogurt (0% fat), granola, honey | 25P / 70C / 3F |
| Dinner | 8 oz turkey breast, large baked potato, green beans | 60P / 80C / 5F |
| Evening | Low-fat frozen yogurt, gummy bears | 10P / 60C / 5F |
| TOTAL | 217P / 500C / 28F (~2,996 cal) |
| Meal | Foods | Macros (P/C/F) |
|---|---|---|
| Breakfast | 4 egg whites, 1.5 cups oatmeal, berries | 22P / 85C / 6F |
| Snack | Protein shake, banana | 25P / 30C / 2F |
| Lunch | 6 oz chicken breast, 1.5 cups rice, broccoli | 45P / 90C / 4F |
| Snack | Greek yogurt (0% fat), honey, granola | 20P / 55C / 3F |
| Dinner | 6 oz white fish, sweet potato, asparagus | 40P / 60C / 3F |
| Dessert | Rice cakes with jam, fruit | 5P / 50C / 2F |
| TOTAL | 157P / 370C / 20F (~2,328 cal) |
| Aspect | Refeed Days | Diet Breaks | Cheat Days |
|---|---|---|---|
| Duration | 1-2 days | 7-14 days | 1 day |
| Calories | Maintenance or +10-20% | Maintenance | Uncontrolled (often massive surplus) |
| Macro focus | High carb, low fat | Balanced macros | No structure (usually junk food) |
| Frequency | Every 3-14 days (based on leanness) | Every 6-16 weeks | Weekly (harmful pattern) |
| Purpose | Restore leptin, replenish glycogen, boost performance | Full metabolic and hormonal recovery | No real purpose (emotional eating) |
| Planned? | Yes, structured | Yes, structured | No, impulsive |
| Best for | Short-term boosts during active fat loss | Long-term recovery after extended diets | Nobody (leads to guilt and binging) |
Bottom line: Use refeeds during active fat loss phases. Use diet breaks after extended diets (12+ weeks). Never use unstructured cheat days—they create unhealthy relationships with food and sabotage progress.
Mistake 1: High carb + high fat refeeds
Mistake 2: Treating refeeds as cheat days
Mistake 3: Refeeding too frequently
Mistake 4: Only doing 1-day refeeds
The most effective refeed protocol based on current research: Do 2 consecutive high-carb days (e.g., Saturday + Sunday) every 7-10 days during aggressive fat loss. This allows sufficient time for leptin increases, full glycogen replenishment (requires 8-10g carbs per kg bodyweight over 2-3 days), and meaningful metabolic rate preservation. Single-day refeeds simply aren't long enough to maximize these benefits.
What Refeed Days Are:
Benefits:
Frequency:
How to Do It: