Quick Question about refeeds

[cfilak1]

I'm 21 years old, 5'10 and weight 162 pounds. Somewhere between 11-13% bodyfat and trying to get to 9-10%. Currently eating 2000 calories a day 206c 55f and 162p. How often should I be doing refeeds? I don't really think I need them mentally but if they help with fat loss i'm all for it.

[AustinRCraig]

at your BW and carb intake you probably don't need to refeed often, if at all. I would only refeed if you feel that your energy levels and/or performance starts to drop.

[NotThereYet25]

You don't really need any. Their benefits are questionable, we used to believe they help with leptin levels and metabolism - but we now know they don't.

If they help you psychologically, you can have them.

[Mrpb]

Once you feel you need it, mentally and/or physically, I suggest eating two days at maintenance. See it as a mini diet break.

[PaulWesley]

Oops, i just want to say that u r so young. mabe u need more protein

[ErikTheElectric]

I wouldn't really worry about it until you're under 9-10% BF. That being said, why are you trying to get there?

[foodandfitness]

Refeeds are a fancy way of saying “eat more calories.” Do you need them to lose fat? Absolutely not. Can they be helpful in other ways? Sure!

A refeed can:
top off muscle glycogen to ensure a well hydrated and fueled muscle
improve mental energy and physical recovery
be a structured break in your diet before you continue the next phase in your cut
reduce anxiety about binge eating or “cheating” on your diet if you are severely restricting yourself on your diet by planning a higher calorie day instead of unplanned binging

But it comes at the cost of undoing your caloric deficit for X amount of days and slowing down overall progress.

Each day in the week that you choose to refeed will reduce the speed of your cut by 1/7 or about 14%. So on a 12 week diet (84 days) you are slowing yourself down by an extra 12 days by having 1 refeed day per week. Therefore 2 refeeds per week will set you back 24 days and so on.
So the main idea is that it’s a trade off. Do you need a mini break from your diet now and are you comfortable with slowing down short term progress? If you’re sensible about it, you’ll want to eat at maintenance calories or slightly more, high carbohydrates to replenish glycogen and improve energy, and mostly whole ingredient foods.

What are your thoughts?

[HereToFlex]

I'm 21 years old, 5'10 and weight 162 pounds. Somewhere between 11-13% bodyfat and trying to get to 9-10%. Currently eating 2000 calories a day 206c 55f and 162p. How often should I be doing refeeds? I don't really think I need them mentally but if they help with fat loss i'm all for it.

Once a week if you mentally or physically need it but it sounds like you don't yet... maybe farther into your diet you might.

[nakkiz]

Oops, i just want to say that u r so young. mabe u need more protein

What are you basing this on? OP is already getting 1g/lb. If anything fats are low. Only 0.33g/lb

[dest0]

You don't have to do refeeds, stick to your plan.