What is Refeed and why is it important after intermittent fasting?

Well, the answer is not “whatever” or “what I crave.” This is where the concept of Refeed— a smart nutritional strategy to re-enter the diet without shocks to the body.

🔄 What is a Refeed?

Refeed is a meal (or several) with the role of strategic rechargeafter a period of caloric restriction or fasting. It does not mean “cheat meal”, but a controlled return to a balanced diet with an emphasis on quality carbohydratesand electrolytes.

🧠 Why is it important after fasting?

After a period of fasting, especially a prolonged one:

• Reserves of glycogen are almost exhausted
• Satiety hormones and metabolism (leptin, ghrelin, T3) can become unbalanced
• The body is very sensitive to nutrients and reacts strongly to the composition of the return meal

A correct feed: ✅ Avoids extreme fatigue ✅ Reduces the risk of binging ✅ Restores hormonal balance and supports metabolism

🍚 What should a Refeed contain?

Ideally, the refeed table should include:

• Complex CarbohydratesIngredients: rice, potatoes, pumpkin, oatmeal
• Fiber-rich vegetables
• A moderate source of proteinIngredients: eggs, lean meat, lentils
• Natural electrolytesIngredients: salt, magnesium, potassium
• Healthy fatsin small amount (avocado, olive oil)

❌ Avoid refined sugars, seed oils and toasts.

📋 Simple refeed example (after 36—72h of fasting)

• 1 large bowl of basmati rice + baked pumpkin + Himalayan salt
• 2 boiled eggs or a small portion of lean meat
• Green salad with a little olive oil
• Water with a pinch of salt or carbonated mineral water rich in electrolytes

🧠 When do you need a refeed?

• If you have held a post over 24—36 hours
• If you feel fatigue, drowsiness, or mental fogafter the post
• If you notice that your metabolism slowed down(constant cold, decreased libido, etc.)
• If you train intenselyand feel that performance decreases

⚠️ Common mistakes when refeeding:

• Chaotic eating: “I eat anything that I've fasted enough!” ❌
• Too much fat: “I put butter and cheese everywhere.” ❌
• Skipping the refeed: “Fasting is going well, I'm not eating at all today.” ❌

📊 Refeed for those who hold intermittent fasting frequently

If you practice OMAD, ADF or 20/4 daily, you do not need a classic “refeed” after each post, but a weekly or bimonthly refeedis useful for regulating hormones and preventing stagnation in losing weight.

It can only mean a meal richer in complex carbohydrates, such as:

• Baked potatoes
• Rice with vegetables
• Bananas + oats + nuts

✅ Practical conclusion

Refeed- is not optional after a long fast — is part of the post.

The way you get back to eating matters as much as the time you fasted. Choose real, nutritious foods and avoid extremes.