I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?”

I love this question (I always love when you send me your questions btw!), but honestly…it depends.

Like most things in the health and fitness world, there’s no “one-size-fits-all” answer.

Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “Am I even in a consistent deficit to begin with?”

The reality is, most people aren’t. Even if you’re “eating clean,” hitting your macros Monday through Friday, but you’re winging it on the weekends, you’re not *truly* in a calorie deficit!

If you’re not tracking your intake honestly AND consistently, your coach (whether that’s me or someone else) can’t help you. Tools like refeed days won’t either.

If you’re feeling stuck or frustrated with your progress, you don’t need fancier nutrition hacks or more cardio. You need to get your foundation dialed in FIRST, and give yourself time in a true calorie deficit!

In this episode, we cover:

Why you need to be sure you're in a true calorie deficit before trying tools like refeed days
What a calorie deficit actually means + why honest tracking matters
Common signs you’re not in a real deficit
How to get into a consistent calorie deficit the RIGHT way

Links/Resources:

Ep. 193 | Unf*ck the Middle: Why You’re Not “Stuck” - You’re in Maintenance
Ep. 178 | Maintenance Calories 101: Building Strength, Hormonal Health & Food Freedom
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
Join my FREE Facebook group, Unf*ck Your Fitness
Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show