Refeed

From NutriWiki
Jump to: navigation, search

Question

What is a refeed?

Short Answer

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

Long Answer

This 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.

Further Reading

How to Estimate Maintenance Caloric Intake - by Lyle McDonald

References

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

http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-2.html/

Muscle & Strength Pyramids - http://muscleandstrengthpyramids.com/