I was wondering if you should you eat at a deficit on refeed days? Doing EOD/ADF if that matters.
There are different approaches. I’d say do whatever is enjoyable and sustainable. I eat whatever and as much, generally tending to aim for carnivore/keto for the most part. Also does depend how long your refeeds are. If OMAD, keep then smaller, rolling 48s, make them a bit bigger, rolling 72s, definitely a big hearty wholesome, till your full meal.
Also, I do remember reading one theory a while back that said something about eating small refeeds may actually slow down your metabolism when the food hits your system, but eating a big, till you’re nice and full meal, does not affect the metabolism. Fasting in general is good for the metabolism, that is researched and proven (may be wrong but I’m pretty sure I heard this…) so they say, which I guess means that you’re not going into starvation mode yet, right? So in essence, seems logical that your metabolism is like basically in “sleep mode” during your fast. But once you refeed, your metabolism is turned back on to process the entire digestive system, SO THEN if you’re suddenly eating a tiny meal, your body will panic and slow metabolism, store fat, etc… But if you eat a regular, normal full meal, your metabolism and digestive system believes everything is normal, and avoids panic and starvation? 🤷♂️🤷♂️🤷♂️
What do I know. LOL … Just experiment and see what works…