Can I Have a Weekly Refeed?

[Gettinfit94]

Hey everybody, I have been doing a cut on 2,000cals using a keto + IF diet(weekly leangains + 2 24 hour fasts a week) for about a 4 1/2 weeks and so far have went from 260lbs-to-236. So my question is, should I have a refeed day. Since I started dieting I have constantly kept my carbs 35g or below and I just wanted to know if it would be okay if I have a refeed on Sunday after my weigh in.

I read a lot about refeeds and know that to keep fats below 50g and eat at maintainence calories for the day. I plan on getting my refeeds with semi healthy foods instead of sugary cereals and candy, my plan for the refeed is to eat steak with basmati rice and potatoes (my favorite) for breakfast, lunch and dinner.

So what do you guys think, do you think that it would be okay if I had a refeed once a week?

[knowledgeEpower]

Are you under 30% BF at least? If so, I'd say go for it as it's been a month. You probably don't need one weekly unless you are under 15%. Also, if you are going to do a refeed, do it right. Go over maintenance (the following step will ensure that), LBMx6 carbs. Sub-120 sugars (the sugar on the nutritional facts), trace fats. So no steak. Eat that carb total spread out through the day. That is if you want it done "right," but you can surely treat it as more of a free meal, just won't be as physiological beneficial, and becomes more of a physcological day (which is perfectly fine if you need one, it is just one day in the long-term). Also, I'd recommend a workout around it.

[Chango99]

Would just have a free meal every week for psychological purposes.

[Gettinfit94]

I am 35% bodyfat (I feel that I am lower but I use the US Navy method). So should I wait till I am below 30% to start using refeeds. Btw my cousin is dieting with me, he is about 26% bodyfat, can he do a refeed even though I can't.

[knowledgeEpower]

If I'm being honest, there probably isn't a ton of reason to have a refeed until you get to the lower 20's. But like I said, it's one day in the long-term, so have a free meal or whatever (not sure why you are picking steak, when you can have steak whenever on keto). As long as it doesn't lead to a binge and you can get back to your diet your fine. Keto isn't key for fat loss, calories is.

[Gettinfit94]

Yea I was just reading a lot about how helpful a refeed could be and the benefits that leptin and refilled glycogen storage could have on the body. Guess I'll just wait until I am about 15% or below to have a refeed... Damn that's a bummer

[dest0]

If I'm being honest, there probably isn't a ton of reason to have a refeed until you get to the lower 20's. But like I said, it's one day in the long-term, so have a free meal or whatever (not sure why you are picking steak, when you can have steak whenever on keto). As long as it doesn't lead to a binge and you can get back to your diet your fine. Keto isn't key for fat loss, calories is.

^This.

Also, under 15% BF you use a refeed once every couple of weeks not every week, the idea isn't to satisfy yourself, but it's more of a scientific reason behind it as mentioned above.

There was a thread that you could search for by "Joseph Rakich" on this topic.

Good luck buddy