The Case For Increased Carbs in a Diet-Centric World

You've been grinding in a calorie deficit for weeks. Your strength is dropping, your energy feels flat, and that voice in your head keeps whispering "maybe just one cheat day?"

But here's the thing: there's a smarter way to navigate an extended cut without derailing your progress or your sanity. Enter the refeed.

Not a cheat day. Not a binge. A strategic, carb-focused day (or two) that can help you maintain metabolism, restore performance, and keep your head in the game. Let's break down exactly when, how, and if you actually need them.

What Even Is a Refeed?

A refeed is a planned increase in calories—typically to maintenance—for 1-2 days during a prolonged deficit. The goal isn't to "reward yourself" or take a mental break (though that's a nice side effect). It's to temporarily boost leptin, the hormone that regulates hunger and energy expenditure, and replenish glycogen stores so you can keep training hard.

Think of it as a metabolic tune-up, not a day off.

Do You Actually Need Refeeds?

Here's the honest answer: it depends on where you're at.

Refeeds aren't a magic bullet, and they're definitely not essential for everyone. They're most beneficial if you're:

• Leaner than 15% body fat and pushing through an aggressive deficit
• Experiencing noticeable drops in training performance, energy, or recovery
• Deep into a cut (6+ weeks) with no end in sight

Higher body fat? If you're sitting above 15-18% body fat, refeeds are largely unnecessary. Your body has enough stored energy to buffer against metabolic slowdown. Save the refeeds for when you're leaner and they'll actually make a difference.

How Often Should You Refeed?

Your refeed frequency should scale with how lean you are and how hard you're pushing.

If You're Very Lean (~10-12% body fat)

Refeed every 7-14 days for 1-2 days at maintenance calories.

At this level, your body is working overtime to conserve energy. Leptin is tanking, and your metabolism is doing everything it can to slow down fat loss. Frequent refeeds help keep things moving.

If You're Moderately Lean (12-18% body fat)

Refeed every 10-21 days for 1 day at maintenance.

You're not in metabolic crisis yet, but a periodic refeed can help you stay strong in the gym and mentally sharp. Think of it as preventative maintenance.

If You're Above 18% Body Fat

Skip the refeeds. Seriously.

Unless you've been dieting aggressively for 8+ weeks, your body doesn't need them yet. Focus on consistency. When you get leaner, refeeds will become more valuable.

How Many Calories Should You Eat on a Refeed?

Eat at maintenance. Not a surplus. Not "close enough." Actual maintenance calories.

Let's say your maintenance is 2,750 calories and you're cutting at 2,250. On refeed days, you bump back up to 2,750. That's it.

Don't overcomplicate this. Going above maintenance won't give you extra benefits—it'll just store fat. The goal is glycogen replenishment and a temporary leptin boost, not a mini-bulk.

What Should You Eat? (Hint: Carbs)

Not all refeeds are created equal. To maximize the metabolic and performance benefits, you want to prioritize carbs while keeping protein steady and dropping fat slightly.

Here's why: carbs have the biggest impact on leptin levels and glycogen stores. Fat doesn't do much for either, so there's no reason to load up on it during a refeed.

Example Macros for an 80 kg (176 lb) Male

Regular Deficit Days:

• Protein: 175g
• Carbs: 150-200g
• Fats: 55-70g

Refeed Days:

• Protein: 175g
• Carbs: 350-450g
• Fats: 35-50g

Pasta, rice, potatoes, oats, fruit—load up on the stuff that'll actually refill your tanks and get you ready to crush your next training session.

Will Refeeds Prevent Metabolic Slowdown?

Let's be real: refeeds help, but they won't fully stop metabolic adaptation.

The biggest driver of metabolic slowdown is the duration and severity of your deficit. A 1-2 day refeed will give you a temporary leptin bump, but the effects fade within a couple days.

If you're cutting for 10+ weeks, you'll get more bang for your buck from a full diet break—a week at maintenance calories—than from scattered refeed days.

Diet breaks > refeeds for long cuts. Every 6-8 weeks, take a full week at maintenance. Your hormones, your metabolism, and your sanity will thank you.

How Do You Know If You Need a Refeed?

Listen to your body. Here's what to watch for:

You probably need a refeed if:

• Your strength is dropping significantly session to session
• You're ravenously hungry despite eating high protein and fiber
• Your energy and recovery are in the gutter

You're probably fine without one if:

• You're still losing fat at a steady pace with minimal issues
• Your workouts feel strong and you're recovering well
• You're above 15% body fat

The Quick Reference Guide

The Bottom Line

Refeeds are a tool, not a requirement. If you're lean, dieting hard, and feeling the effects, they can help you maintain performance and adherence without derailing progress. But if you're not there yet? Stay the course.

And remember: consistency beats optimization every time. A perfect refeed strategy won't save a messy diet. Nail the basics first, then fine-tune as you get leaner.

Now go eat some carbs—strategically.