The Science of Refeeds and Diet Breaks. Do They Work?
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The science of refeeds and diet breaks. Do they work?
What is the difference between a cheat meal or cheat day, a refeed and a diet break?
Why do people think refeeds or diet breaks will help their metabolism and maybe help them hold onto more lean body mass when dieting?
What does the research actually show, in regards to leptin levels, fat loss, appetite regulation and lean body mass retention.
We discuss it all.
References:
A thematic content analysis of #cheatmeal images on social media: Characterizing an emerging dietary trend
Cheat meals: A benign or ominous variant of binge eating behavior?
The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review
Effect of Fasting, Refeeding, and Dietary Fat Restriction on Plasma Leptin Levels
The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors
Low-dose leptin reverses skeletal muscle, autonomic, and neuroendocrine adaptations to maintenance of reduced weight
The role of falling leptin levels in the neuroendocrine and metabolic adaptation to short-term starvation in healthy men
Twenty-Four-Hour Leptin Levels Respond to Cumulative Short-Term Energy Imbalance and Predict Subsequent Intake
Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects
Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial
Contrary to the Conclusions Stated in the Paper, Only Dry Fat-Free Mass Was Different between Groups upon Reanalysis. Comment on: “Intermittent Energy Restriction Attenuates the Loss of Fat-Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial”
Effectiveness of Diet Refeeds and Diet Breaks as a Precontest Strategy
Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population)
Continuous versus Intermittent Dieting for Fat Loss and Fat-free Mass Retention in Resistance-trained Adults: The ICECAP Trial
Some anecdotal evidence. I've been using "refeed" days once a week where I massively spike calorie intake, mainly through carbohydrates, followed by a full day fast the next day. I've been doing this for six weeks and have managed to lose just under a kilo a week while having no impulse to binge or "cheat" otherwise. So at least from a psychological perspective the refeed days have a great impact in terms of making it easier to follow my eating plan the rest of the week. I expect diet breaks work in the same way.
I’ve just done the opposite, fast for 48 hours then a huge refeed . Thinking of making it two refeed days in a row
Personally I like diet breaks I use a 2to1 or 3to1 ratio
Mainly because I find adherence much easier like this
Continuous dieting never really worked for me
Love this stuff, Ben!
That's why I picked up the book. Love me some science!
Really clear and concise, yet very informative. Thank you!
In a nutshell, do what works for you. I typically stay 2 weeks in a defecit (depending on progress) and 'binge' for a day when leaning down. I eat foods I enjoy every day but keep carbs on the low side and focus on carbs on my CHEAT DAY! This keeps me sane, satisfies any cravings and gets me lean painlessly.
wow that was so to the point.
Awesome breaking that down for us. It's amazing what you do for PT's like me, to help us stay up to date with the latest studies and info.
Great video and content.
I'll look around but how about mixing fasting into a simpler video and showing any differences between the diet strategies.
Thank you.
My main concern with cheat days and diet breaks is how it will affect long therm diet adherence. The biggest problem with losing weight is that most people gain back the weight.
There is a study correlating cheat days with diet drop out over a year so I'm against it.
Good video Ben Carpenter. I am due to start my diet break today! Typically I start it with a high carb refeed for 1 day then settle down to maintenance for a week (a bit like UD2.0) . This is between aggressive fat loss phases which are manageable as you can always 'see' the light at the end of the tunnel if you set a break every week or 2 and is easier to adhere to. Find what works best for you :)
2:34 ( brand new metabolism, who dis ? )
i had a great laugh thanks
Nice 👍🏻 really informative mate
Hey Ben, love the content...any plans to do anymore videos on training, like rir recommendations, training to failure, amount of sets? or mainly doing the nutrition side
i gave myself a pat in back at the end
Great video! Just a question: If leptin is a hormone secreted by the adypocites, why does overfeeding carbohydrates increase leptin levels, but overfeeding fats does not? Do you know if saciety after carbo intake is dependent of leptin but after fat ingestion is not?
Is any of this different if you're dieting from 25->15% bodyfat vs 15->7% like a competitor? As I understand it, lean mass loss is less of a concern going from higher to mid bodyfat than when going from mid to low bodyfat.
For thou may reach more audience . Hail algo Ben D. carpenter
You didn’t really explain much. The research suggests 1 day reffeeds won’t do anything. Likely, there needs to be at least 2 days.
The science on two day refeeds isn’t super convincing either though
Do 3 days TRUST ME!
Do you personally use diet breaks when cutting? 🤔
I loathe the term cheat day or cheat meal
How do I inject leptin ?