The purpose and science behind refeeds
A refeed day is a controlled, temporary increase in caloric intake, primarily from carbohydrates, strategically planned during a dieting phase. It is distinct from a "cheat day," which typically involves unrestricted eating and can hinder progress. The primary goal is to provide a physiological and psychological break from the negative adaptations that occur during sustained caloric restriction. By boosting carbohydrate intake, you can effectively:
- Replenish glycogen stores: Carbohydrates are stored as glycogen in the liver and muscles. During intense exercise and calorie deficits, these stores become depleted. A refeed day tops off these tanks, restoring energy levels for better workout performance.
- Support hormonal balance: Extended dieting can lead to a drop in leptin, a hormone that regulates appetite and metabolism. A high-carb refeed can temporarily increase leptin levels, which can help regulate hunger and potentially boost your metabolic rate.
- Improve psychological well-being: The mental fatigue associated with prolonged calorie restriction is significant. A planned refeed day offers a controlled opportunity to enjoy more food, satisfying cravings and improving dietary adherence over the long term.
Factors determining your refeed carb intake
The number of carbohydrates you need during a refeed is not a one-size-fits-all number. Several personal factors influence the optimal amount:
- Body fat percentage: Leaner individuals, particularly male athletes under 15% body fat and female athletes under 23%, may benefit from more frequent and substantial refeeds. The leaner you get, the more your body conserves energy, and the more vital a refeed becomes.
- Training intensity and frequency: The volume and intensity of your training directly correlate with your glycogen usage. High-intensity resistance training, for instance, depletes muscle glycogen more rapidly than low-intensity cardio. Aligning a refeed with or before a high-volume training day is an effective strategy.
- Dieting duration: How long you have been in a calorie deficit impacts your hormonal and metabolic state. Someone who has been dieting for several weeks may need a more significant refeed than someone just starting out.
Calculating your refeed carbohydrates: A step-by-step approach
There are several methods for calculating your refeed carbohydrate needs, but they all focus on increasing carbohydrates while keeping fat intake low. Here is a common approach:
- Determine maintenance calories: Start by estimating your Total Daily Energy Expenditure (TDEE). A simple way is to use an online calculator or multiply your body weight in pounds by 14–16, depending on activity level.
- Set calorie surplus (optional): For many, simply eating at maintenance level is sufficient. For leaner, more active individuals, a small surplus (10-20%) can be effective.
- Adjust protein and fat: Keep protein intake high to preserve muscle mass. Fat intake, however, should be kept low to prioritize carbohydrate intake and maximize the metabolic effects.
- Allocate remaining calories to carbs: Once protein and fat calories are set, the remaining calories should be filled by carbohydrates. An extra 50-100 grams is a good starting point for many dieters. For very lean, active individuals, a formula of 4-10 grams per kilogram of body weight can be used.
Sample calculations based on activity level
To illustrate the difference in refeed strategies, let's consider two scenarios for a 70kg (154 lb) individual.
Scenario 1: Moderate Intensity
- Normal Day: 2000 calories, with 150g carbs.
- Maintenance Calories: ~2464 (based on 16x body weight).
- Target Calories on Refeed: ~2500 (slight surplus).
- Refeed Macros: Keep protein (e.g., 140g) and reduce fat (e.g., 40g). Carbs would fill the rest.
- Protein (140g * 4 cal) = 560 cal
- Fat (40g * 9 cal) = 360 cal
- Remaining calories (2500 - 920) = 1580 cal
- Refeed Carbs (1580 / 4 cal) = 395g
Scenario 2: High Intensity & Leaner
- Normal Day: 2000 calories, with 150g carbs.
- Body Weight (kg): 70kg
- Carb Target (g/kg): 6g/kg
- *Refeed Carbs (70 6) = 420g**
A comparison of refeed strategies
| Feature | Small Refeed | Large Refeed |
|---|---|---|
| Carb Target | Extra 50-100g carbs | 1.5–2x normal intake or 4-10g/kg |
| Frequency | Once or twice per week | Every 7–14 days for most; more often for very lean |
| Best for | Individuals with higher body fat; less intense training | Very lean individuals or athletes with high-volume training |
| Fat Intake | Kept low but not drastically reduced | Dramatically reduced to maximize carb uptake |
| Primary Goal | Psychological break; minor glycogen replenishment | Restore hormonal function; maximize muscle glycogen |
Optimal carbohydrate sources for refeeds
To maximize the benefits of a refeed, focus on nutrient-dense, high-carbohydrate, and low-fat food sources. This helps replenish glycogen without excess fat storage.
- Whole Grains: Oatmeal, brown rice, quinoa, and whole-wheat pasta provide sustained energy and fiber.
- Starchy Vegetables: Sweet potatoes, potatoes, squash, and beets are excellent sources of complex carbs and micronutrients.
- Fruits: Bananas, apples, and berries offer simple sugars for quick replenishment, along with vitamins and antioxidants.
- Legumes: Beans, lentils, and chickpeas are great sources of carbs and fiber.
It's also acceptable to include some less-healthy but enjoyable carbs in moderation, as the mental break is a key benefit. However, the majority of your refeed carbs should come from whole-food sources for optimal results.
Strategic timing and best practices
Timing your refeed can enhance its effectiveness. Performing a refeed on or the day before a high-intensity workout maximizes glycogen uptake for better performance. Listening to your body is also crucial; signs like increased hunger, irritability, or poor workout performance can signal the need for a refeed.
Conclusion
Refeed days are a powerful tool in a controlled dieting strategy, helping to mitigate the negative metabolic and psychological effects of a calorie deficit. By understanding how many carbs during refeed, you can effectively calculate your target intake based on your individual body composition, activity level, and goals. Focusing on nutrient-dense, high-carb sources will ensure you maximize glycogen replenishment and hormonal support, ultimately leading to more sustainable and successful fat loss in the long run.
