Refeeds have been the most-asked topic this week — even though we've been doing them since the start. Let's get them straight.
Diet breaks vs refeeds — not the same thing
People mix these up constantly:
- Diet break — pulling all the way back up to maintenance for a stretch of days or weeks. We don't need these in an 8-week phase — 8 weeks isn't long enough to justify one.
- Refeed — one day with slightly higher carbs. Yes — these are essential and you should be using them.
A refeed is not a binge
Let's be very clear about this. A refeed is not driving through McDonald's and inhaling 5,000 calories of crap.
A refeed is a strategic increase in calories — typically through carbohydrates — to:
- Refill glycogen
- Improve energy
- Lift training output
- Give your brain a small reset
You're still eating whole, nutrient-dense foods. Just slightly more of what you're already eating.
How to do a refeed properly
Keep the same meal structure. Just add more carbs:
- Normally have 200 g of rice with dinner? Push to 300-400 g.
- Pasta? Roughly double the portion.
- Total calorie bump usually 300-1,000 kcal, depending on your bodyweight.
Your refeeds are already in your tracker — use them and log them. Some clients eat intuitively on refeed days; I'd rather you track yours.
Timing — put the refeed on your hardest training day
The day you need the energy the most is the day a refeed earns its keep. You'll feel stronger, more motivated, and recovery the next day is noticeably better.
A refeed must be earned
This is the rule. A refeed is a tool — not something you reach for because you're bored or craving snacks.
Do not refeed if you've been inconsistent with tracking. If you're not losing weight, it isn't because you missed a refeed — it's because you're not following the calorie targets I set you.
Quick example. Plan: 2,000 kcal × 6 days + a refeed day at 2,500. But you've been actually eating 2,200-2,300 every day. You don't need a refeed — your baseline is already too high. Fix the baseline first.
The four conditions for a refeed
All four need to line up:
- You've been fully compliant
- You've been consistent
- The weight is going down
- You're starting to feel depleted — physically and mentally
When all four line up, the refeed does its job.
Check these before reaching for more refeeds
If you're feeling battered but progress has been on track, run through this list first:
- Sleep — are you actually recovering?
- Training — too much, or too little?
- Life stress — the silent killer. I'm usually the last thing on your list — family, work, friends all come first, as they should. Life stress wrecks fat loss quietly.
- Training performance — is it dipping even though you're doing everything right?
If those are all dialled in and you still feel depleted — that's when a refeed is exactly what you need. Maybe even more than one that week.
Bottom line
Refeeds are a tool. They're beneficial. From here on out, you should be using one a week if you haven't already — provided your calories are in check.
They're not a free-for-all. They're not a buffet pass. They're a strategic day to keep you moving forward through the last weeks of the deficit. Earned through consistency and discipline.