Refeed Day

A refeed day is a strategically planned 'overeating day' built into a diet, which differs from uncontrolled binging. The purpose is to raise calorie intake to maintenance level or slightly above, primarily by increasing carbohydrates.

The physiology behind a refeed: a prolonged calorie deficit lowers leptin levels, slows metabolism, and increases hunger. A carbohydrate-rich refeed day raises leptin, replenishes muscle glycogen stores, and provides psychological relief from the strictness of the diet.

In practice, on a refeed day carbohydrate intake is increased by 50-100% from normal, protein is kept the same, and fat is slightly reduced. Total calorie level typically rises to maintenance. Good carbohydrate sources include rice, pasta, potatoes, fruits, and bread.

Refeed days can be held once a week or less frequently depending on the diet phase. The lower the body fat percentage and the stricter the diet, the more frequently a refeed is beneficial.

The key is to distinguish a refeed from uncontrolled binging. A refeed is a planned tool, not permission to eat everything freely.

Last updated: March 30, 2026