Refeed days with success?
xxpeople2
Posts: 18 Member
I’ve been doing some research about the benefits of “refeed” days, I’ve tried “cheat days” & I would easily eat 4,000 calories!
I’ve read the temporary increase of carbs can help with increasing fat loss & digestive issues. (I get constiapted for 1-3 days typically during the week)
Has anyone used refeed days as a tool for weight loss? If so, how did you like it? Did you notice more fat loss? & how did you calculate your refeed macros?
I’ve read the temporary increase of carbs can help with increasing fat loss & digestive issues. (I get constiapted for 1-3 days typically during the week)
Has anyone used refeed days as a tool for weight loss? If so, how did you like it? Did you notice more fat loss? & how did you calculate your refeed macros?
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Replies
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Typically, a re-feed day happens when you are in a caloric deficit. Typically, when you do a re-feed day you eat at maintenance (so, an increase in caloric intake) and typically the difference is carbs get increased. Typically. Also, *most* people would benefit from two successive re-feed days (vs. one in that week or one and then, say, another one three days later). Everyone is different so see what works for you.
The purpose of a re-feed day is as much mental as it is physical. For *most* it makes the caloric deficit sustainable in that you know that you have "two glorious days" coming soon.
Does this help?0 -
LiftHeavyThings27105 wrote: »Typically, a re-feed day happens when you are in a caloric deficit. Typically, when you do a re-feed day you eat at maintenance (so, an increase in caloric intake) and typically the difference is carbs get increased. Typically. Also, *most* people would benefit from two successive re-feed days (vs. one in that week or one and then, say, another one three days later). Everyone is different so see what works for you.
The purpose of a re-feed day is as much mental as it is physical. For *most* it makes the caloric deficit sustainable in that you know that you have "two glorious days" coming soon.
Does this help?
Yes! Thank you for the information! Did or do you do refeed days when you were losing?
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I did indeed and they were a God-send!
To add detail for clarity, I did the re-feed day when I did legs. This was roughly a year ago. I have since changed things (doing Keto because of high A1C) but I do recall the glorious days (which were separated....not two consecutive days like I am suggesting now) when I could eat more food.0 -
I did/do refeed days, my carbs (which are very approximate) during the week are under 100g on low days, around 200g on medium days and 300g+ on high/refeed days. Protein and fat stay around the same (I do increase fats a bit as well which is not in line with a true refeed but for me it is more about adherence than anything). I will do 2 days, so a weekend of higher calories which usually falls around my heavier workout days.
I personally did notice more energy/endurance during workouts and better adherence, which can all indirectly affect fat loss. I am also fairly lean to start, very active and lift 4-5x per week.
I know there is research about them, it can leads to better leptin management, refills muscle glycogen stores, but to be honest, I think the adherence factor is the best part of it.
I would say they become more important if you are lean trying to get leaner and if you do a lot of high intensity exercise/lifting.
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I did/do refeed days, my carbs (which are very approximate) during the week are under 100g on low days, around 200g on medium days and 300g+ on high/refeed days. Protein and fat stay around the same (I do increase fats a bit as well which is not in line with a true refeed but for me it is more about adherence than anything). I will do 2 days, so a weekend of higher calories which usually falls around my heavier workout days.
I personally did notice more energy/endurance during workouts and better adherence, which can all indirectly affect fat loss. I am also fairly lean to start, very active and lift 4-5x per week.
I know there is research about them, it can leads to better leptin management, refills muscle glycogen stores, but to be honest, I think the adherence factor is the best part of it.
I would say they become more important if you are lean trying to get leaner and if you do a lot of high intensity exercise/lifting.
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Thank you both for the information! So I just went on a week long vacation where I didn’t track so I’m planning on having 1 full week in my deficit but after that, you’re suggesting 2 refeed days?
Do you just change your goal on MFP to “maintenance” for those days to calculate numbers? I have roughly 15-17 lbs to lose. I work out 4-5 times a week doing HIIT training as well as weight lifting!0 -
I do refeed weeks based on Lyle Mcdonald's new research that a day isn't enough. I do a week at maintenance calories, its great for my moral, it also makes the weight start coming off again if it has slowed. I find after about a month of eating in deficit, I get extreme feelings of hunger that just don't seem to go away, the refeed helps this and then after the week at maintenance I can easily go back to a deficit. There is a thread with loads of info here - https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
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I do refeed weeks based on Lyle Mcdonald's new research that a day isn't enough. I do a week at maintenance calories, its great for my moral, it also makes the weight start coming off again if it has slowed. I find after about a month of eating in deficit, I get extreme feelings of hunger that just don't seem to go away, the refeed helps this and then after the week at maintenance I can easily go back to a deficit. There is a thread with loads of info here - https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
Exactly. That dude, Mr. McDonald, might just know a thing or two. And that link that you included....GOLDEN! I can only encourage those interested to check out that link. Lots and lots of amazing discussion in there.1 -
Thank you both for the information! So I just went on a week long vacation where I didn’t track so I’m planning on having 1 full week in my deficit but after that, you’re suggesting 2 refeed days?
Do you just change your goal on MFP to “maintenance” for those days to calculate numbers? I have roughly 15-17 lbs to lose. I work out 4-5 times a week doing HIIT training as well as weight lifting!
I only really track my low days.. but I just set my average deficit on here then have an idea what I should be hitting for my macros. My high days I make sure I eat a lot of pasta, pizza, rice, bread etc. So not super accurate but enough to feel the effects.0 -
I had one Sunday night. I usually do them more often, but due to my job I’m on a little more severe cut right now and had my first refeed in two months. Sunday I worked all day, so from 9pm-12am Sunday night I have 650+ grams of carbs and low fat/ low protein, and hit over 4500 calories and checked my weight today and hit my lowest weight on this cut. Had an awesome workout the next morning too lol0
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pinggolfer96 wrote: »I had one Sunday night. I usually do them more often, but due to my job I’m on a little more severe cut right now and had my first refeed in two months. Sunday I worked all day, so from 9pm-12am Sunday night I have 650+ grams of carbs and low fat/ low protein, and hit over 4500 calories and checked my weight today and hit my lowest weight on this cut. Had an awesome workout the next morning too lol
D@MN YOU!!!!!!!! LOL! 4,500 Calories....come on, man! Stop teasing an old man!!!! :-)0 -
LiftHeavyThings27105 wrote: »pinggolfer96 wrote: »I had one Sunday night. I usually do them more often, but due to my job I’m on a little more severe cut right now and had my first refeed in two months. Sunday I worked all day, so from 9pm-12am Sunday night I have 650+ grams of carbs and low fat/ low protein, and hit over 4500 calories and checked my weight today and hit my lowest weight on this cut. Had an awesome workout the next morning too lol
D@MN YOU!!!!!!!! LOL! 4,500 Calories....come on, man! Stop teasing an old man!!!! :-)
Can’t wait for my bulk when I have that everyday! Lol0 -
Thank you both for the information! So I just went on a week long vacation where I didn’t track so I’m planning on having 1 full week in my deficit but after that, you’re suggesting 2 refeed days?
Do you just change your goal on MFP to “maintenance” for those days to calculate numbers? I have roughly 15-17 lbs to lose. I work out 4-5 times a week doing HIIT training as well as weight lifting!
I only really track my low days.. but I just set my average deficit on here then have an idea what I should be hitting for my macros. My high days I make sure I eat a lot of pasta, pizza, rice, bread etc. So not super accurate but enough to feel the effects.
If I just went on a week long vacation where I definitely ate above mainatainance, how long should I wait before I do another refeed? I was thinking of eating at maintenance Friday/Saturday but I feel like I should wait till the following week?
0 -
Thank you both for the information! So I just went on a week long vacation where I didn’t track so I’m planning on having 1 full week in my deficit but after that, you’re suggesting 2 refeed days?
Do you just change your goal on MFP to “maintenance” for those days to calculate numbers? I have roughly 15-17 lbs to lose. I work out 4-5 times a week doing HIIT training as well as weight lifting!
I only really track my low days.. but I just set my average deficit on here then have an idea what I should be hitting for my macros. My high days I make sure I eat a lot of pasta, pizza, rice, bread etc. So not super accurate but enough to feel the effects.
If I just went on a week long vacation where I definitely ate above mainatainance, how long should I wait before I do another refeed? I was thinking of eating at maintenance Friday/Saturday but I feel like I should wait till the following week?
You probably won't need one maybe for another few weeks or more unless you are feeling really drained.0 -
Thank you both for the information! So I just went on a week long vacation where I didn’t track so I’m planning on having 1 full week in my deficit but after that, you’re suggesting 2 refeed days?
Do you just change your goal on MFP to “maintenance” for those days to calculate numbers? I have roughly 15-17 lbs to lose. I work out 4-5 times a week doing HIIT training as well as weight lifting!
I only really track my low days.. but I just set my average deficit on here then have an idea what I should be hitting for my macros. My high days I make sure I eat a lot of pasta, pizza, rice, bread etc. So not super accurate but enough to feel the effects.
If I just went on a week long vacation where I definitely ate above mainatainance, how long should I wait before I do another refeed? I was thinking of eating at maintenance Friday/Saturday but I feel like I should wait till the following week?
Refeeds are a needed on a basis of how you’re feeling. Yes they will replenish glycogen in that time, but tbh it takes more than one day of a surplus of carbs to restore leptin and decrease ghrelin. They’re honestly just for some sanity in a diet. A diet break is more beneficial than a refeed would ever be0
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