What is a Refeed & How often do you recommend them?

This question comes up quite a bit for anyone undertaking intentional fat loss. In this video, I’ll provide the nutritional science definition of a “Refeed”, along with key points to consider when planning one.

For in-depth discussion, check out my blog on the subject of Refeeds:
https://bia-body.com/refeeds-explaine...

What is a Refeed?
A "refeed" refers to a planned increase in calorie intake, typically focusing on carbohydrates while keeping protein and fat intake stable. It temporarily reverses or mitigates the negative symptoms of prolonged dieting or caloric restriction.

Who Benefits from a Refeed?
Refeeds are commonly used by athletes, bodybuilders, and fitness enthusiasts to enhance performance, improve body composition, and support psychological well-being. However, anyone looking to lose weight safely and effectively can benefit.

Key Purposes of a Refeed:

Restoration of Muscle Glycogen Stores:
Prolonged dieting depletes muscle glycogen, crucial for maintaining high-intensity training and energy levels. Increasing calories from carbohydrates during a refeed replenishes glycogen stores, improving performance.

Preservation of Lean Body Mass and Metabolism:
Rapid weight loss often leads to unnecessary lean tissue loss, reducing metabolic rate. Refeeds slow down weight loss, preserving lean tissue and maintaining metabolic health.

Psychological Relief:
Strict dieting can be mentally taxing. Refeeds provide a psychological break, allowing more flexibility and enjoyment in eating, aiding long-term diet adherence.

Other Considerations:
Diet duration and weight loss goals are crucial when planning refeeds. If your weight loss goal is relatively conservative (less than 5% of total body weight) and your body fat percentage is healthy, you may not need refeeds. However, if your goal is more substantial (greater than 10% of total body weight) and you have a healthy body fat percentage (14-20% for men and 20-31% for women), frequent refeeds can protect metabolic health and alleviate dieting symptoms.

Regardless of your weight loss goal and starting body composition, dieting can be physically and mentally unpleasant. Implementing refeeds as needed helps maintain energy levels, performance, and a positive relationship with food.

How to Implement a Refeed:
Determine your maintenance calories (the number that maintains your current weight and activity levels) using a maintenance calorie calculation. Increase your calories for 1-3 days, as needed, by approximately 5-10% above maintenance, focusing on carbohydrates. Refeeds can also provide flexibility during busy periods or travel.

Summary:
A refeed is a strategic nutritional approach to counteract the negative effects of prolonged dieting, supporting metabolic health, performance, and psychological well-being. It is a valuable tool for enhancing the effectiveness and safety of a fitness and nutrition plan.

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Holly T. Baxter, A.P.D.
Online Nutrition & Physique Coach
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M.S. Dietetics
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