A refeed day temporarily raises calories (often via carbs) during fat loss to support training and adherence.
01Structure
| Item | Guide |
|---|
| Frequency | 1–2 days as needed based on adherence and training |
| Size | Raise to maintenance or slightly above |
| Focus | Carbs first to refill glycogen, with protein kept steady |
| Check | Watch 7–14 day trend, not next‑day scale weight |
02Use-cases and contraindications
| Case | Appropriate use |
|---|
| Moderate training load with low performance | planned refeed supports recovery |
| Long training block with fatigue | moderate refeed can stabilize output |
| Poor adherence drift without progress | refeed may raise consistency |
03Templates
| Template | Day pattern |
|---|
| Moderate block | add carbs in pre and post training slots |
| Heavy block | lift to near maintenance and keep meal quality high |
04Monitoring signals
| Signal | Interpretation |
|---|
| Rebound gain over short window | return to baseline quickly and resume deficit |
| Adherence erosion after refeed | pause frequency and simplify meal structure |
| Performance unchanged with refeed drift | avoid repeat and reassess readiness baseline |
Use if performance or adherence is slipping, not as a reward system. For longer maintenance blocks during a cut, use Diet Break. For the full decision framework, read Diet Breaks vs Refeed Days for Fat Loss.
