Refeed days are a great tool to enhance any diet program but, like a lot of things in the fitness industry, they have been far made more difficult than strictly necessary.
So I decided to strip it back to the essentials. To begin with, we need to establish the difference between a Refeed versus a Cheat Day.
Now that we know the difference between smart nutrition and gluttony, lets move on. Im joking (kind of). You see, while I have nothing against cheat days and have indulged in quite a few myself, Ive just never seen the value.
Cheat days promise you a better feeling, the drive to keep going, and a mental reset. But what they deliver is something entirely different. Its a guilty and sluggish feeling, the drive to binge eat and watch Netflix with only the mental reminder of how miserable you feel when you overeat on things that its best to steer clear of.
So lets get back to the friend that is good for us, Mr Refeed. So who should have a refeed, and when should they have it? In line with our mission to keep it simple within a workable mindset, Ive devised a chart that answers these all-important questions.
Current Body Fat Frequency of Refeed Increase of Calories
15-20% Every 2 weeks 20%
10-14% Every 10 days 20%
5-9% Every 5-7 days 25%
If you stick to the above guidelines, you will keep moving forward. And remember, the leaner you get, the more refeeds you get! Now thats a mission worth taking.