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Refeed Day

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What is a refeed day?

Short Answer

A refeed day is typically a 1-3 day period in which calories are brought back to maintenance or higher, normally by increasing carbohydrates.

Long Answer

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.

References
  1. 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
  2. Intermittent versus daily calorie restriction: which diet regimen is more e ective for weight loss? – https://www.ncbi.nlm.nih.gov/pubmed/21410865
  3. http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-2.html/
  4. Muscle & Strength Pyramids – http://muscleandstrengthpyramids.com/
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