What is a refeed day?
A refeed day is typically a 1-3 day period in which calories are brought back to maintenance or higher, normally by increasing carbohydrates.
A refeed day is designed to give a phycological break from dieting which can range from 5 hours to multiple days. Multi-day refeeds are used to stop/slow down metabolic adaptation (slightly) & refill glycogen stores. One of the reasons carbohydrates are the preferred source for a refeed is because carbohydrates are the strongest driver of leptin levels.
An easy way to set up a refeed day is to bring calories to maintenance or 5% above then: set protein at 1g/lb of LBM, fats below 50g & fill the rest of your calories with carbs.
- The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women-https://www.ncbi.nlm.nih.gov/pubmed/23591120
- Intermittent versus daily calorie restriction: which diet regimen is more e ective for weight loss? – https://www.ncbi.nlm.nih.gov/pubmed/21410865
- Muscle & Strength Pyramids – http://muscleandstrengthpyramids.com/