Refeed days and Leptin

[sni2pal]

I have done a refeed week at the end of each month of cutting so far and it worked for me. I was thinking about substituting the monthly refeed week with a weekly refeed day instead.

But, I'm reading mixed opinions on this. Some say that you need a week of refeeding to affect hormonal levels, while others say that incorporating refeed days has helped them break a plateau and keep cutting.

My question was whether just a single day of over maintenance refeeding has a significant effect on hormonal levels and is sufficient to cause a lasting change in metabolism. Do any of the nutritionists on the forum know of any studies on the subject?

[KLMARB]

Originally Posted by sni2pal

I have done a refeed week at the end of each month of cutting so far and it worked for me. I was thinking about substituting the monthly refeed week with a weekly refeed day instead.

But, I'm reading mixed opinions on this. Some say that you need a week of refeeding to affect hormonal levels, while others say that incorporating refeed days has helped them break a plateau and keep cutting.

My question was whether just a single day of over maintenance refeeding has a significant effect on hormonal levels and is sufficient to cause a lasting change in metabolism. Do any of the nutritionists on the forum know of any studies on the subject?

The standard keto doctrine found on that board advocates a 36 hour refeed period each week. There can certainly be a wide degree of latitude when comparing individuals, but as initial guidance, I think its a good place to start.

[rhizome]

There is ZERO evidence to support it directly. All one can do if make inferences at best. And those are generously flawed.

[Jay Rawd]

Broscience. It's more of mental thing that makes it easier to diet. Your sluggish dieter's metabolism will not be restored to normal in such a short period.

[Fitto13]

Mental. Should make dieting easier to do longer term though.

[sni2pal]

I forgot to rep. Big thanks and little reps to all.

[shadowsfall19]

I was wondering the same thing myself...it just makes too much sense that a reefed at the end of the week would not only be a lot safer, but a lot more beneficial.

On a completely unrelated note...getting a little tired of all the bro-science.

[UCONN_CSCS]

I dont think one day is enough time to change your metabolism at all. If you spend 6 days eating the same macros at roughly the same intervals that one saturday will be treated as an anomoly and your body will just go straight back the next day.

Now if you cycle your calories throughout the WHOLE week that's different all together. i.e. Eating more carbs on cardio days and less on normal days and being hypocaloric on off days.

Though one caveat to even this is that if you cycle the same days your body will catch on to this too but it would probably take longer. (taking longer part is a guess, not science)

If you are hypocaloic all week though, there is something to be said about topping off muscle glycogen stores at the end of each week. aka refeeding.

[KLMARB]

Originally Posted by sni2pal

I forgot to rep. Big thanks and little reps to all.

Personally, I think that the TKD approach is probably better, in a metabolic hormonal sense, than a CKD. CKD (in my opinion) is better when obese, and fat loss is clearly the top priority....

[Jay Rawd]

Originally Posted by UCONN_CSCS

I dont think one day is enough time to change your metabolism at all. If you spend 6 days eating the same macros at roughly the same intervals that one saturday will be treated as an anomoly and your body will just go straight back the next day.

Now if you cycle your calories throughout the WHOLE week that's different all together. i.e. Eating more carbs on cardio days and less on normal days and being hypocaloric on off days.

Though one caveat to even this is that if you cycle the same days your body will catch on to this too but it would probably take longer. (taking longer part is a guess, not science)

If you are hypocaloic all week though, there is something to be said about topping off muscle glycogen stores at the end of each week. aka refeeding.

What if you work out every day?

[mike-v-tap]

Refeeding once a week is a good place to start when your in a calorie deficit. As you get leaner and leaner bumb it up to twice a week.