WHAT IS A REFEED DAY?
For one day, this is where you would increase your carbohydrates intake by up to 80 percent or more. Usually this would bump your daily carbohydrate intake up to maintenance levels or higher.
WHO NEEDS A REFEED DAY?
A refeed day is to be included in your diet if you have been dieting for a extended period of time. When dieting and in a calorie deficit, including a refeed will boost your metabolism, thus accelerating your fat loss.
PURPOSE OF A REFEED DAY?
Refeed days will help restore your leptin levels. Leptin is a fat burning hormone that is found in your body. When cutting your leptin hormone levels will actually drop as a safety measure from the body.
Increasing your leptin levels again will help your body resume burning fat again. The key here is to diet smart.
Below are some guidelines that you can follow. I actually grabbed these from another website since they were accurate and spot on. They are:
- Once per month if you are over 20 percent body fat
- Once every two week if you are between 15-20 percent body fat
- Once every week if you are between 8-15 percent body fat
- Twice per week if you are under 8 percent body fat
How many carbohydrates do I have to consume?
I will use Sandra as an example:
Sandra’s (Total Daily Energy Expenditure) = 2200 calories
Sandra’s calorie intake (cutting) = 1700 calories
Macronutrient split =
60g fat which
Calories = 1995 calories
Sandra’s refeed day would look like:
60g fat which
Calories = 2260
Usually protein and fats can remain the same. Carbohydrate is the only thing that will effect leptin levels.
WHAT CARBS SHOULD I CONSUME ON MY REFEED DAY?
You can consume any types of carbohydrates you want. If you refer to my article earlier, what is IIFYM, you will learn that food choices don’t effect body composition.
You can learn more by clicking here