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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.

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