How more calories can break a weight loss drug plateau

Peter Paumgardhen | Last update: 8th May 2025

What happens during a weight loss plateau?

Weight loss isn’t always a straightforward journey. Most of us begin with enthusiasm, following a plan, counting calories, or sticking to new routines. Initially, results come steadily — your clothes fit better, the scale shows progress, and your motivation is at an all-time high. Then, progress begins to slow down. Weeks pass, and despite doing everything ‘right’, the scale won’t budge. Welcome to the plateau. Many people break through this challenge by using a refeed days weight loss plateau strategy — a planned increase in calories to help reset their metabolism.

A weight loss plateau occurs when your body adapts to the calorie deficit you’ve created. When we consistently consume fewer calories than we burn, our bodies activate a survival mechanism that slows down metabolism to conserve energy. This evolutionary adaptation is designed to protect us during times of famine. However, when you’re trying to lose extra pounds, it can feel like your body is working against you.

For people using weight loss drugs, weight loss might come with reduced hunger and fewer cravings, but the body’s ability to adapt doesn’t vanish. Metabolism naturally slows as you lose weight, making it harder to maintain weight loss over time.

Why refeed days help with a weight loss plateau

A refeed day involves temporarily increasing your calorie intake, primarily by focusing on carbohydrates, to provide your body with a short-term energy boost. Unlike cheat days, which focus more on treating yourself, refeed days are intentional and structured. The purpose is to signal to your body that it’s not in prolonged calorie deprivation.  Here’s why refeed days can be beneficial:

• Boosts metabolism: Experts indicate that prolonged calorie deficits can lower leptin levels, a hormone responsible for regulating hunger and energy balance. This can be a powerful part of a refeed days weight loss plateau strategy, restoring leptin levels and helping your body burn more calories.
• Prevents muscle loss: During extended periods of calorie restriction, your body may use muscle tissue for energy. Refeed days provide the necessary energy to help preserve lean muscle mass.
• Replenishes glycogen stores: When you consume carbohydrates, your body stores some of that energy as glycogen in your muscles and liver. Refeeding helps replenish these glycogen stores, boosting your energy levels and improving physical performance.
• Breaks the monotony: Psychologically, refeed days can help you feel less restricted, making it easier to stick to your overall weight-loss plan.

By strategically incorporating refeed days into your routine, you can work with your body rather than against it.

How to incorporate refeed days

If you’re thinking about incorporating refeed days into your routine, it’s crucial to approach them thoughtfully. Here’s some practical tips to help you get started:

1. Plan ahead: Refeed days are most effective when planned. Select one or two days each month to increase your calorie intake, which will help you maintain control and avoid impulsive overeating.
2. Focus on healthy carbohydrates: Nourish your body with nutrient-dense foods, not empty calories. Choose complex carbohydrates such as whole grains, sweet potatoes, fruits, and legumes.
3. Don’t overdo it: Refeed days allow for increased food intake, but it’s not a free-for-all. Aim for a 20-30% increase in calories, primarily from carbohydrates, and keep your protein and fat intake consistent.
4. Listen to your body: Pay attention to how your body reacts on refeed days. If you feel more energised and notice better progress, this strategy is benefiting you.
5. Consult a professional: Before making significant changes to your diet, ask your healthcare provider or a nutritionist. They can help you tailor the approach to meet your specific ne

Common misconceptions about refeed days

It’s easy to confuse refeed days with cheat days, but they are different. Here’s how they differ:

• Purpose: Refeed days are a deliberate strategy to reset your metabolism and replenish energy stores, while cheat days about treating yourself and can be very impulsive.
• Food choices: On refeed days, the focus is on nutrient-dense, high-carbohydrate foods. In contrast, cheat days may include less healthy options such as sweets and fast food.
• Frequency: Refeed days occur occasionally as part of a structured plan, while cheat days tend to happen more sporadically and without clear intention other than a quick mood boost.

Understanding these differences can help you maximize the benefits of refeed days while avoiding potential setbacks.

Benefits beyond the scales!

Refeed days are not only beneficial for overcoming plateaus in weight loss; they also provide several additional advantages that can enhance your overall journey:

• Improved mental health: Taking a break from strict calorie counting can help reduce feelings of deprivation and guilt, fostering a healthier relationship with food.
• Enhanced workout performance: Replenishing glycogen stores gives you the energy needed to push harder during exercise, which can lead to improved results over time.
• Better sustainability: By varying the routine of a calorie-restricted diet, refeed days make it easier to adhere to your long-term weight-loss plan.

For more on this topic have a look at what the British Heart foundation say, or read our article, Are Your Scales Showing Weight Gain? Don’t Panic

Are you ready to give it a try? Curious whether the refeed days weight loss plateau strategy is right for you? Read the chats in the SlimrChat forums, or get involved and start your own chat!