What is a refeed day?

A refeed day is a strategic increase in calorie intake, typically characterized by higher carbohydrate consumption. It occurs during a period of calorie restriction or dieting, and is utilized to help prevent metabolic slowdown, which can occur during consistent caloric deficits. This strategy helps in preserving muscle mass and potentially enhancing fat loss by manipulating hormones like leptin, which influences hunger and metabolic rate 1 2.

Refeed days are often planned and controlled, different from "cheat days" which may involve unrestricted eating and potentially less healthy food choices. Instead, refeed days are about increasing intake of the usual diet, particularly with carbohydrates, to re-energize and balance the body’s metabolic needs 3 4.