Do I need a re-feed day as well?

viren19890
viren19890 Posts: 778 Member
edited December 2024 in Health and Weight Loss
Recently there was a blogpost on Myfitnesspal and it talked about having a re-feed day on which you increase your calories to maintenance levels.

I'm eating 2250 calories a day - give or take few hundred (cause I end up walking for 20-30 mins) -so do I need to have a re-feed day as well?

I don't feel tired or crappy with my current diet rather on non-lifting days I feel like eating even less because well no activity so less hungry.

What do you guys think?

I'm 5'11, 209lb workout 4-5 days a week.

Replies

  • jemhh
    jemhh Posts: 14,260 Member
    edited April 2016
    If you feel fine without it, I don't think you need it. When you start feeling like you need it, take it.
  • msf74
    msf74 Posts: 3,498 Member
    Nah.

    A re-feed normally involves deliberate carb over feeding within the confines of an already strictly adhered to diet where body fat is usually quite low.

  • viren19890
    viren19890 Posts: 778 Member
    Oh Ok. It just sounded like -it's a requirement because deficit could create malnutrition.

    I always make sure my macros are met. I also take supplements (vitamins) to make sure whatever I miss -is covered for the very reason.
  • lml852014
    lml852014 Posts: 243 Member
    I do one maintenance day a week on Saturdays but I'm eating 1550 a day
  • arditarose
    arditarose Posts: 15,573 Member
    No you don't need it. It's beneficial for people who are quite lean and taking an aggressive cut, mostly just to get carbs up and have a good heavy workout. The refeeds have not proven to up leptin levels and even a day won't do MUCH for the metabolism. I have been taking them but I have quite low on calories during the week.
  • richardgavel
    richardgavel Posts: 1,001 Member
    The refeed would help to top off your glycogen since it's usually isn't when eating at a deficit. I did in preparation the day before for really long runs (8-10 miles) or a running race. But there needs to be an activity related purpose to it. It doesn't impact the weight loss itself.
  • arditarose
    arditarose Posts: 15,573 Member
    richardgavel wrote: »
    The refeed would help to top off your glycogen since it's usually isn't when eating at a deficit. I did in preparation the day before for really long runs (8-10 miles) or a running race. But there needs to be an activity related purpose to it. It doesn't impact the weight loss itself.

    Though there's not really any science to back it up, some people do show a big loss after a refeed. I am one who tends to lose after a high day. No clue why, but it happens. Obviously that weight would have been lost eventually but I do think a maintenance day gives me a whoosh.
  • viren19890
    viren19890 Posts: 778 Member
    I guess I won't do it then- 2200 cals a day and I usually end up eating a little less on non-workout days cause I'm not as hungry. Also so far weight loss is going smooth. I'll stick to what works.

    Thanks both
    arditarose wrote: »
    richardgavel wrote: »
    The refeed would help to top off your glycogen since it's usually isn't when eating at a deficit. I did in preparation the day before for really long runs (8-10 miles) or a running race. But there needs to be an activity related purpose to it. It doesn't impact the weight loss itself.

    Though there's not really any science to back it up, some people do show a big loss after a refeed. I am one who tends to lose after a high day. No clue why, but it happens. Obviously that weight would have been lost eventually but I do think a maintenance day gives me a whoosh.
    richardgavel wrote: »
    The refeed would help to top off your glycogen since it's usually isn't when eating at a deficit. I did in preparation the day before for really long runs (8-10 miles) or a running race. But there needs to be an activity related purpose to it. It doesn't impact the weight loss itself.

  • dubird
    dubird Posts: 1,849 Member
    I wouldn't worry about it. It may be good for some people, I think it's supposed to be good for serious weight training, but it's not a requirement. I'm one of many, many people on here that never did that and lost weight just fine.

    If you want to try it, there's nothing wrong with that, but if it doesn't work for you or makes you feel uncomfortable, it's probably not a good strategy for you. I'd say if what you've been doing has worked, you're perfectly ok sticking with it. ^_^
  • brb_2013
    brb_2013 Posts: 1,197 Member
    viren19890 wrote: »
    Oh Ok. It just sounded like -it's a requirement because deficit could create malnutrition.

    I always make sure my macros are met. I also take supplements (vitamins) to make sure whatever I miss -is covered for the very reason.

    A deficit that is extreme can cause malnutrition. But at 2200 calories you have plenty of opportunity to get the nutrients needed. I'd say refeeds are for those eating the minimum amount for their gender. I'd suspect they, and athletes, would need a refeed more than you may.

    But by all means take breaks if needed. Eat at maintenance for a day and get back to it. I know I will be having a maintenence weekend, not necessarily needing a break just lots of events I can't 100% control. No harm in breaks.
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