Refeeds

A refeed is a planned period of increased calorie intake, typically focused on carbohydrates, following a period of caloric restriction. Refeeds are often implemented in the context of fat loss diets or bodybuilding regimens. The primary goal of a refeed is to temporarily boost leptin levels. Leptin is a hormone that plays a role in regulating appetite, metabolism, and energy expenditure. Prolonged calorie restriction can lead to a decrease in leptin, which can slow down metabolism and increase hunger.

By increasing calorie intake, especially from carbohydrates, refeeds aim to signal to the body that food availability has improved, thereby increasing leptin production. This hormonal adjustment can potentially lead to a temporary increase in metabolism and a reduction in hunger, helping to overcome diet plateaus and improve adherence to a restrictive diet. Refeeds are typically short in duration, often lasting from one to two days. The calorie increase during a refeed is usually moderate, aiming to replenish glycogen stores and provide a psychological break without leading to significant fat gain.

The specific macronutrient breakdown of a refeed can vary, but a significant portion of the increased calories usually comes from carbohydrates. Protein intake may remain similar to a regular diet day, and fat intake is often kept relatively low to prevent excessive calorie surplus and potential fat storage. While refeeds can be beneficial for some individuals, they are not universally necessary and their effectiveness can depend on individual metabolic responses, the length and severity of the preceding calorie deficit, and training status. It's important to differentiate refeeds from cheat meals, which are typically less structured and may involve higher fat and sugar intake without a specific physiological goal.