video1.0<iframe src="https://www.loom.com/embed/b75b098aedb143ad85cd5ceda24ad87a" frameborder="0" width="1280" height="960" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>9601280Loomhttps://www.loom.com9601280https://cdn.loom.com/sessions/thumbnails/b75b098aedb143ad85cd5ceda24ad87a-854c5c21f9e1cee7.gif210.448This Loom explains how and when to use nutrition refeeds during an 8 week fat loss phase. It distinguishes refeeds from diet breaks: a refeed is one day with slightly higher carbs, not a binge, while diet breaks pull calories up to maintenance for days or weeks. The speaker recommends refeeds only when tracking has been consistent, weight is trending down, and you feel physically and mentally depleted, typically timing it for the hardest training day; they estimate the calorie bump usually lands between 300 and 1000 based on bodyweight. Before adding refeeds, check sleep, training, and life stress, and only use refeeds if those are not the issue. In most cases, diet breaks are not needed during 8 weeks, but refeeds can be used once a week if calories are in check.