The Science Behind Refeeds: How Strategic Eating Boosts Fat Loss
MyFitnessCoach
March 27, 2025
If you have ever tried to lose weight by following a diet, you may have experienced the frustration of seeing little or no progress after a while. In the beginning, you might notice changes, but over time, even though you are eating less food and exercising more, the number on the scale seems to stay the same. This can be discouraging and make you wonder what you are doing wrong.
This is where something called a "refeed" can help. A refeed is a planned increase in the number of calories you eat, usually coming from carbohydrates. The purpose of a refeed is to give your body a temporary boost, helping to speed up your metabolism and overcome weight loss plateaus.
But how exactly does a refeed work? And why should you think about including refeeds in your diet plan? In this article, we will explain the science behind refeeds in a simple and easy-to-understand way. We will also discuss how adding refeeds to your routine may help you reach your fitness goals more effectively and in less time.
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The Science Behind Refeeds: Why They Work
1. Leptin Levels and Metabolism
Leptin is a hormone that helps control both hunger and the body's metabolism. It plays an important role in telling your brain when you have enough energy stored and do not need to eat more. However, if you follow a diet for an extended period, the amount of leptin in your body decreases. As a result, your metabolism slows down, meaning your body burns fewer calories. At the same time, you may start to feel hungrier and experience stronger cravings for food. This makes it more difficult to continue dieting and can lead to overeating.
- Low leptin = Slower fat loss, more hunger
- Refeeds increase leptin = Faster metabolism, fewer cravings
By strategically increasing carbs, you signal your body that food is available, temporarily boosting leptin and helping you burn fat more efficiently.
2. Glycogen Replenishment
Carbohydrates are stored in the body as glycogen, which can be found in both the muscles and the liver. When a person follows a diet, especially one that reduces carbohydrate intake, the amount of glycogen in the body starts to decrease. As glycogen levels get lower, the body has less readily available energy. This can result in feelings of tiredness and exhaustion. Additionally, since muscles rely on glycogen for strength and endurance, having lower glycogen levels can make workouts feel more difficult and less effective.
- Refeeds restore glycogen = More energy, better performance
- Helps prevent muscle loss
3. Psychological Benefits
Strict dieting can be mentally exhausting. A planned refeed:
- Reduces diet fatigue
- Helps you stay consistent long-term
- Prevents binge eating
How to Do a Refeed Correctly
Not all refeeds are the same. Follow these steps to maximize benefits:
1. Who Needs a Refeed?
- People in a calorie deficit for 4+ weeks
- Those experiencing weight loss plateaus
- Athletes or fitness enthusiasts with low energy
2. How Often Should You Refeed?
- Lean individuals (10-15% body fat for men, 18-22% for women): Every 7-10 days
- Higher body fat? Less frequent (every 2-3 weeks)
3. What to Eat During a Refeed
Focus on complex carbs like:
- Oats, rice, sweet potatoes
- Fruits (bananas, berries)
- Whole grains
Avoid: Excessive fats and junk food (they don’t boost leptin as effectively).
4. How Many Extra Calories?
- Maintenance or slightly above (10-20% more calories)
- Carbs should make up 60-70% of extra calories
Common Refeed Mistakes
- Eating too many fats (Fats don’t boost leptin like carbs do)
- Extending refeeds too long (Stick to 1-2 days)
- Treating it as a cheat day (Stay disciplined)
How MyFitnessCoach Can Help with Refeeds
Tracking refeeds manually can be tricky. That’s where MyFitnessCoach comes in!
- Automated refeed planning based on your diet progress
- Custom carb cycling to optimize fat loss
- Meal tracking & macro adjustments for best results
Whether you're cutting, bulking, or maintaining, MyFitnessCoach ensures your refeeds are perfectly timed for maximum fat loss and energy.
Final Thoughts
Refeeds are a powerful tool to break plateaus, boost metabolism, and stay sane during fat loss. By strategically increasing carbs, you can burn fat faster, train harder, and stay motivated.
Download MyFitnessCoach today and let the app plan your perfect refeed strategy!
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