Nutrition
Refeeds and diet breaks: when to prescribe them and how
On long deficits, refeeds and diet breaks protect muscle mass, hormones, and adherence. Here is when to apply each.
Long deficits take a toll: thyroid, leptin, performance, and motivation drop. Refeeds and diet breaks are tools to sustain weight loss without collapsing physiology or adherence.
Refeed
A day (or a couple of days) at maintenance, emphasizing carbohydrates. Useful every 1-3 weeks in active clients on moderate-to-high deficits. Keep protein stable, raise carbs by 30-50%; fat stays the same or drops.
Diet break
A week (or longer) at maintenance, no deficit. Indicated every 6-12 weeks, especially if there is fatigue, prolonged plateau, or drop in performance. You resume the deficit afterwards with physiology somewhat restored.
When NOT to use them
- Short deficit (< 6 weeks).
- Clients who lose behavioral control when calories rise.
- History of disordered eating: prioritize other resources.
Frequently asked questions
Weekly refeed or every 2 weeks?
The deeper the deficit and the more training, the higher the frequency. On mild deficits, every 2-3 weeks is enough.
About the author
Equipo Almendra
Editorial · Almendra
The Almendra editorial team brings together nutritionists, engineers, and product managers writing about how to run a modern nutrition practice.
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