What should my refeed macros be?

Most refeed diets recommend limiting fats to around 20–40 grams per day and suggest consuming around 0.68–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight.

How many carbs should I eat on a refeed day?

To keep your body functioning well as you diet, on refeed day you should: Maintain your normal protein intake. Double or even triple your normal carb intake (minimum: 200 grams)

How often should you have a refeed day when cutting?

Refeeds while dieting should occur weekly, bi-weekly, or every 3 to 4 weeks depending on what our body fat percentage is, how aggressive our caloric deficit is, and the amount of time that we’re dieting for. In general, if you have a lower body fat percentage, the more frequent your refeeds need to be.

Is a refeed day a cheat day?

Reefed Day vs Cheat Day A refeed day is designed to replenish your leptin levels after a period of calorie suppression due to dieting. Cheat days are typically a day where all dietary guidelines are removed and you can eat anything you’d like.

How many extra calories should I eat on a refeed day?

When you refeed, however, you are going to be changing all of these elements… First of all, you should increase your calories by 30%. So if you’re cutting at 2000 calories, then you would be doing your refeed days at about 2600 calories.

Should you workout on a refeed day?

Should you workout on a refeed day? It’s best to keep refeed days on rest days rather than workout days because if we workout while refeeding we won’t be able to use the additional calories from food as effectively to (1) replenish energy stores and (2) positively impact hormones.

Do refeed days make you gain weight?

First of all, you should increase your calories by 30%. So if you’re cutting at 2000 calories, then you would be doing your refeed days at about 2600 calories. This will put you at a slight caloric surplus for the day – but not so much that you’ll risk gaining additional fat (as you do with a cheat day).

Do refeed boost metabolism?

Sorry, but if you’re goal is to boost leptin, then the ice cream, pizza, and other high-fat foods just won’t cut it for carbohydrate refeed days. Refeeds are a powerful way to boost leptin levels and your metabolism.

How much weight do you gain after a refeed?

1-5lbs
You will feel amazing after doing a refeed day. You will also probably gain 1-5lbs of food and water weight. Don’t stress because it should come right back off after 2-3 days.

Should I refeed while cutting?

Yes, refeeding when cutting is recommended because when we diet our metabolism slows down over time in response to a lesser intake of food but refeeding can help reduce the severity of this. In addition, refeeds while cutting can help to increase diet adherence, energy levels, and mood.