The Science of Refeeds and Diet Breaks. Do They Work? 

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The science of refeeds and diet breaks. Do they work?
What is the difference between a cheat meal or cheat day, a refeed and a diet break?
Why do people think refeeds or diet breaks will help their metabolism and maybe help them hold onto more lean body mass when dieting?
What does the research actually show, in regards to leptin levels, fat loss, appetite regulation and lean body mass retention.
We discuss it all.
References:
- A thematic content analysis of #cheatmeal images on social media: Characterizing an emerging dietary trend
- Cheat meals: A benign or ominous variant of binge eating behavior?
- The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review
- Effect of Fasting, Refeeding, and Dietary Fat Restriction on Plasma Leptin Levels
- The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors
- Low-dose leptin reverses skeletal muscle, autonomic, and neuroendocrine adaptations to maintenance of reduced weight
- The role of falling leptin levels in the neuroendocrine and metabolic adaptation to short-term starvation in healthy men
- Twenty-Four-Hour Leptin Levels Respond to Cumulative Short-Term Energy Imbalance and Predict Subsequent Intake
- Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects
- Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial
- Contrary to the Conclusions Stated in the Paper, Only Dry Fat-Free Mass Was Different between Groups upon Reanalysis. Comment on: “Intermittent Energy Restriction Attenuates the Loss of Fat-Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial”
- Effectiveness of Diet Refeeds and Diet Breaks as a Precontest Strategy
- Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population)
- Continuous versus Intermittent Dieting for Fat Loss and Fat-free Mass Retention in Resistance-trained Adults: The ICECAP Trial