What Is a Carb Refeed?
A carb refeed is a planned increase in carbohydrate intake during a caloric deficit, typically lasting 1-3 days. Unlike cheat days, refeeds are structured and designed to optimize hormones that regulate metabolism and hunger.
The Truth About Dieting
Your body fights back when you diet. Leptin drops, metabolism slows, and hunger skyrockets. But with strategic carb refeeds, you can outsmart these adaptations and keep burning fat efficiently.
Restore Leptin
Master hormone regulating metabolism and hunger signals
Refill Glycogen
Improve training performance and muscle fullness
Boost Thyroid
Prevent metabolic adaptation and T3 decline
Mental Relief
Break from dieting monotony and food restriction
The Science Behind Refeeds
Leptin: The Metabolic Master Switch
Leptin is produced by fat cells and signals your brain about energy availability. During a caloric deficit:
Days 3-7
Leptin levels drop significantly
Weeks 2-4
Metabolic rate decreases by 10-20%
Ongoing
Hunger hormones (ghrelin) increase, testosterone and thyroid decline
Research Finding
A study by Dirlewanger et al. found that a single high-carb refeed day:
- Increased leptin levels by 28%
- Boosted metabolic rate by 7%
- Improved insulin sensitivity
- Enhanced mood and energy levels
When to Implement Refeeds
Refeed frequency depends on your body fat percentage - leaner individuals need more frequent refeeds.
High Body Fat
Men >20% / Women >28%
Frequency: Every 2-3 weeks
Duration: 1 day
Carbs: 3-4g/kg
Moderate Body Fat
Men 15-20% / Women 23-28%
Frequency: Every 10-14 days
Duration: 1-2 days
Carbs: 4-5g/kg
Lean
Men 10-15% / Women 18-23%
Frequency: Every 7-10 days
Duration: 1-2 days
Carbs: 5-6g/kg
Very Lean
Men <10% / Women <18%
Frequency: Every 4-7 days
Duration: 2-3 days
Carbs: 6-8g/kg
Signs You Need a Refeed
- Weight loss stalled for 7-10 days
- Extreme fatigue and poor workout performance
- Cold hands/feet (lowered metabolism)
- Poor sleep quality, irritability
- Constant hunger and food obsession
How to Structure Your Refeed
Step 1: Calculate Calories
Formula: Maintenance + 10-20%
Example: 2500 kcal → 2750-3000 kcal
Step 2: Set Macros
Carbs: 60-70% (4-8g/kg)
Protein: 20-25% (1.8-2.2g/kg)
Fat: 10-15% (minimize!)
Best Carb Sources
- White rice, jasmine rice
- Potatoes (white/sweet)
- Oats and cream of rice
- Rice cakes and cereals
- Fruits (bananas, dates)
- Pasta and bagels
Avoid These
- High-fat carbs (donuts, pizza)
- Ice cream and pastries
- Fried foods
- Nuts and nut butters
- Cheese and high-fat dairy
- Oils and butter
Sample Refeed Day (80kg Male)
Target: 3000 cal, 500g carbs, 150g protein, 40g fat
- Meal 1: 1 cup oats + large banana + 200g egg whites + honey
- Pre-Workout: 2 rice cakes + jam
- Post-Workout: 300g white rice + 150g chicken breast + salad
- Meal 4: 400g sweet potato + 150g white fish + vegetables
- Meal 5: 200g pasta + 150g lean turkey + marinara sauce
- Pre-Bed: Cereal + skim milk + fat-free Greek yogurt
Week-by-Week Refeed Example
Here's how a refeed fits into a real training week. This example uses a moderate body fat male (80 kg / 176 lb) on a 2200-cal deficit with one refeed day per week.
| Day | Calories | Carbs | Protein | Fat | Training |
|---|---|---|---|---|---|
| Mon | 2200 | 200g | 170g | 65g | Upper body |
| Tue | 2200 | 200g | 170g | 65g | Lower body |
| Wed | 2200 | 200g | 170g | 65g | Rest / cardio |
| Thu | 2200 | 200g | 170g | 65g | Push |
| Fri | 2200 | 200g | 170g | 65g | Pull |
| Sat (REFEED) | 3000 | 500g | 150g | 40g | Legs (hardest session) |
| Sun | 2200 | 200g | 170g | 65g | Rest |
Weekly totals: 16,200 cal (avg 2,314/day). Still in a clear deficit despite the refeed. The Saturday spike resets leptin, refills glycogen for the heavy leg session, and gives you a mental break from restriction.
Adjust for Your Level
Leaner athletes (under 12% men / 20% women) can add a second refeed day mid-week. Higher body fat? Push the refeed to every 10-14 days instead of weekly. Not sure if you need a refeed or a full diet break? See Diet Breaks vs Refeeds to decide first.
Common Mistakes to Avoid
Turning Refeeds into Binges
Track your intake, stick to planned amounts. A refeed is strategic, not a free-for-all.
Too Much Dietary Fat
Keep fat under 50g on refeed days. High fat blunts the leptin response from carbs.
Refeeding Too Often
Base frequency on body fat %. High BF doesn't need weekly refeeds.
Poor Training Timing
Schedule refeeds before or on heavy training days for maximum benefit.