Advantages of two day refeeds
This has fortunately been in the spotlight recently, and something a previous coach and myself has had great results from.
Truth is its been around for ages, look at the CKD with the weekend carb ups which tend to become binge fests lol, or any of the numerous diets that evil monkey lyle has produced.... even RFL has a 2+ day refeed period towards the end
Typically refeeds are done when an individual feels like it (more "advanced" method) or when a person has "high days" during their weekly carb cycle ie. low, low, med, low, med, low, HIGH...
If structured correctly the individual will end out the day with higher energy, a full belly, and a deep restful sleep for the night due to the serotonin high.
Few weeks go by, and that one day refeed has less and less of an effect... Calories get lower, cardio gets higher to offset the reduction of NEAT (fidget cube anyone), life just starts to suck, especially for smaller females who may need at times to dip below 1k cals
The area one day refeeds lack is the reversal of metabolic adaptations which occur due to a deficit. One day of over feeding, even at 2x maintenance does has little effect on the individuals hormones.
This in turn raises stress hormones such as cortisol, which can cause the individual to hold water, and ends up causing more stress lol
Can lower testosterone levels, lack of sex drive anyone... And do i even have to mention hunger?
while the use of supplementation can mitigate the negative which may occur from an extended deficit many don't want to necessarily go that route.. nor is it needed for 99% of the population just trying to look good naked
Extended refeeds of 48+ hours however can reverse the majority of adaptations that are encountered...
This involves just eating at maintenance or slightly above for a two day period...
This may allow an individual to extend their dietary period due to not burning out, along with reducing the need of extended diet breaks for the duration.
Anecdotally the need of dietary adjustments are minimized with many only needing one or two across an 8-12 week period
Towards the end of a dieting period adding a third consecutive day or even a mid week spike would be beneficial as well
I can go into further detail in a later post on various setups
Slow restoration of LH pulsatility by refeeding in energetically disrupted women | Regulatory, Integrative and Comparative Physiology
Flexible Aesthetics: Advantages of two day refeeds