Why I Encourage Conscious Refeeds (and Why They’re Not the Same as “Cheat Days”)

One of the biggest problems I see when it comes to being on a calorie-restricted diet is this:

So many women find it hard to stick to a calorie deficit , and not just physically, but mentally and emotionally too.

I’ve seen it in countless women: low energy, mood swings, intense cravings, and the emotional toll of always saying no to food. It can feel like an endless uphill battle.

That’s why I encourage two things when it comes to sustainable fat loss:

1. Be mindful about where you’re putting your calories when you're in a deficit.

2. Build in conscious refeeds, not as a break from discipline, but as a strategic part of your wellness plan.

   
   

What Is a Refeed?

A refeed is a short, intentional period often a few days where you increase your calorie intake after several weeks of eating at a deficit.

This doesn’t mean eating whatever, whenever. It means eating more food in a conscious way ideally foods that are still nourishing, higher in complex carbohydrates, healthy fats, and whole ingredients, without being restricted by a low-calorie meal plan.

Think of it as giving your body the fuel and reassurance it needs to keep going without burning out.

Why I Use Refeeds in My Practice

In my practice at Alicia Women’s Holistic Wellness, I’m not just looking at weight loss. I’m looking at hormonal health, emotional wellbeing, metabolism, and nervous system regulation.

That means we don’t push through, we work with the body.

Here’s how conscious refeeds support that:

1. Metabolic Adaptation

When you're in a calorie deficit for an extended period, your body responds by slowing your metabolism. It’s a survival mechanism, your body starts conserving energy as if preparing for famine.

A short refeed, especially when built around nutrient-dense whole foods, can help interrupt this adaptation. It signals to your body that food is available, energy is safe, and there's no need to downregulate key functions.

This can help your metabolism remain more responsive and avoid that frustrating fat-loss plateau.

2. Hormonal Support (Especially for Women)

Calorie restriction can significantly lower leptin, a hormone that regulates hunger and energy balance. When leptin levels drop, you feel hungrier, more fatigued, and your cravings often intensify,especially for carbs and sugar.

Refeeds help restore leptin and can also support other hormones like thyroid, insulin, and cortisol, all of which are vital for women’s wellbeing.

Just a few days of increased carbohydrate intake can:

• Boost leptin

• Improve mood

• Support hormonal recovery

• Help reduce cravings and emotional eating cycles

3. Better Performance & Recovery

If you’re working out, especially strength training or high-intensity cardio — you’re depleting glycogen, the body’s stored form of carbohydrate.

A refeed helps:

• Refill those glycogen stores

• Enhance energy for your next workout

• Support muscle repair

• Protect lean muscle during weight loss

This is especially important if you're training 3+ days a week.

4. Mental & Emotional Relief

Llong-term dieting can feel heavy. Refeeds offer psychological relief, giving you permission to eat more without guilt.

But it’s not a free-for-all.It’s structured, intentional, and rooted in nourishment, not indulgence.And that mental break can make all the difference in staying consistent long-term.

Two Methods I Recommend

1. Calorie Cycling

This method uses alternating days of low and higher calorie intake.

Example:

• 3 days at 1400 kcal

• 1 day at 1800–2000 kcal

• Repeat

It works beautifully around your training schedule or menstrual cycle, and helps prevent dips in mood or energy.

2. Diet Break (1–2 Weeks at Maintenance)

After 6–8 weeks of consistent calorie deficit, I often recommend a full week or two at maintenance calories (e.g., 2000 kcal).

This gives your body time to:

• Reset

• Reduce stress hormones

• Stabilise emotionally and hormonally

You’re not gaining fat, you’re simply fuelling your body to avoid burnout and bounce-back weight gain.

Does It Really Work?

Yes, and there’s research to back it.

The MATADOR Study (2017) showed that alternating between two weeks of calorie restriction and two weeks at maintenance resulted in:

• More fat loss

• Better adherence

• Less metabolic slowdown

Participants who took breaks lost more fat overall than those who stayed in a constant deficit.

This approach is particularly helpful for women, whose bodies are more sensitive to long-term energy restriction.

Final Thoughts: Refeeds Are Strategic, Not Weakness

Refeeds aren’t about cheating or losing control.They’re about honouring your body’s needs so it can support your goals long-term.

If your energy is dropping, your cravings are climbing, or your fat loss has stalled , this might be the adjustment you didn’t know you needed.

Your body is smart. It’s not fighting you, it’s trying to protect you. So instead of pushing harder, maybe it’s time to refuel and realign.

If you’d like support designing a calorie cycling plan or mapping out a personalised approach to fat loss that actually supports your hormones and lifestyle, I’d love to help. Book a free discovery session or explore my coaching programmes for women.

You deserve sustainable results , not another cycle of burnout and rebound.

Alicia X

1. Byrne, N. M., et al. (2017).Intermittent energy restriction improves weight loss efficiency in obese men: The MATADOR study.International Journal of Obesity, 42, 129–138.https://doi.org/10.1038/ijo.2017.206

2. Muller, M. J., et al. (2015).Adaptive thermogenesis and energy expenditure during weight loss and maintenance.Obesity Reviews, 16(5), 373–385.https://doi.org/10.1111/obr.12257

3. Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014).Metabolic adaptation to weight loss: implications for the athlete.Journal of the International Society of Sports Nutrition, 11(1), 7.https://doi.org/10.1186/1550-2783-11-7

Medical Disclaimer:This blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making changes to your health practices, especially if you have any existing medical conditions or are taking medication.