REFEED DAY

You can’t eat at caloric deficit forever. Eating low calorie for long term will slow down your metabolism to prevent starvation. This is why we see weight loss plateau at low calorie levels

A refeed is mental and physical diet break.  This is not a cheat day/meal. This is a thought out, controlled and tracked plan following macros eating roughly around 300 calories more than your normal. Carbohydrates will be higher (50-100% increase) with lower fat and protein levels depending on your current numbers

Glycogen get depleted in long term deficit. The added carbs refill glycogen stores in your muscles which in turn will produce better workouts. The refeed also helps normalize leptin levels (a hormone that helps regulate appetite and fat storage) which helps boost metabolism and decrease appetite cravings

A refeed is also good for the soul, allowing you to maybe eat some things you’ve been deprived from. A little diet break can help with long term compliance as well

The leaner you are the more refeeds you can have without any added weight gain. If you are just starting out and have a higher percent of body fat then I would try maybe once every 2 weeks. As body fat lessens you can incorporate one a week

I hope that is helpful. Again everyone’s macros are different and the formulas can vary. If you would like help with your macros please check out my website in my profile link.  Let me know how I can help you. ❤️SC