Refeeds: How Eating MORE Helped Her Lose Fat Faster
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Welcome back! If you’ve ever felt stuck in your fat loss journey by doing everything “right” and not seeing results, you’re not alone. One of my clients was in this exact position. She was training hard, sticking to her daily step goal, and eating in a calorie deficit, yet her progress had stalled.
The solution? Eating more. Crazy right? By strategically increasing her calories, we helped her break through her plateau, fire up her metabolism, and get better, faster results. Let’s talk about how refeeds work and why they might be the missing piece in your fat loss journey!
What Happens When You Diet for Too Long?
Most people know that fat loss happens when you eat in a calorie deficit, aka consuming fewer calories than you burn. But what many don’t realize is that your body is incredibly adaptive. When you stay in a deficit for too long, your metabolism starts to adjust:
Your body becomes more efficient at using fewer calories (meaning it burns less energy throughout the day)
Hunger hormones increase, making you feel more hungry and sluggish
Your energy levels drop, which often leads to lower activity levels without you even realizing it
Fat loss slows down, even though you’re still in a deficit
This is called metabolic adaptation, and it’s why long-term dieting without strategic breaks can feel like you’re spinning your wheels.
What Is a Refeed and How Does It Help?
A refeed is a planned increase in calories (typically coming from carbs) to help offset metabolic adaptation. Think of it like hitting the "refresh" button on your metabolism.
Here’s how it helps:
✅ Boosts metabolism by temporarily increasing energy expenditure
✅ Regulates hunger hormones, making dieting feel more sustainable
✅ Restores glycogen levels, giving you more energy for workouts
✅ Improves performance in the gym, helping you maintain muscle while losing fat.
For my client, we implemented two higher-carb refeed days per week, and the results were game-changing!
Her Results After 5 Weeks of Refeeds
Within weeks of introducing refeed days, her progress took off:
🔥 Faster fat loss: her body started responding again, dropping weight after weeks of stagnation
💪 Increased strength: she felt stronger and had more energy for training
🍽️ More food, better results: she was eating more calories than before but losing fat more efficiently
This is the power of fueling your body the right way instead of constantly cutting calories.
Does Everyone Need Refeed Days?
Refeeds aren’t necessary for everyone, but they can be incredibly helpful if:
✔️ You’ve been in a calorie deficit for more than 6-8 weeks and your progress has stalled
✔️ You feel low energy, sluggish, or extra hungry despite eating balanced meals
✔️ Your workouts are suffering, and you’re struggling to maintain strength
✔️ You want to lose fat while preserving as much muscle as possible
If that sounds like you, a structured high-carb refeed day once or twice a week might be exactly what you need to push past your plateau!
How to Implement Refeeds the Right Way
1️⃣ Increase calories strategically – Refeeds aren’t an excuse to go all-out on any food you want. The goal is to increase calories by 200-500, mainly from carbs, while keeping protein and fats stable
2️⃣ Focus on whole-food carbs – Choose nutrient-dense carbs like rice, honey, potatoes, oatmeal, and fruit instead of processed, sugary foods
3️⃣ Use them consistently – A one-time refeed won’t do much. Try incorporating one every 5-7 days and monitor how your body responds
4️⃣ Track your progress – Watch how your energy, workouts, and fat loss change over time. If you feel stronger and start seeing results again, your body is responding well!
Final Thoughts: Fat Loss Isn’t About Eating Less Forever
One of the biggest mistakes people make is thinking that eating less is always the answer. But in reality, fueling your body properly is what leads to sustainable, long-term fat loss.
Refeeds are just one tool, but they’re a powerful one. If your progress has stalled despite staying consistent, it might be time to try eating more (key word here: strategically!)
This transformation proves that the right approach makes all the difference.
Want to Learn More?
If you’re ready to break through plateaus and transform your body in a way that’s sustainable and smart, I’d love to help. My coaching programs are designed to help you fuel your body, train efficiently, and get real results without the endless cycle of restriction and burnout. Check out my coaching options on my website, shoot me an email at conquerherfitness@gmail.com, or send me a DM on instagram @conquerher_fitness
Let’s build a plan that works for YOU!
xoxo,
Coach Des
