If you're lean and work out with weights, taking two days a week to eat more carbs doesn't seem to slow down fat loss compared to cutting calories all the time — both ways lose about the same amount of fat in 7 weeks.

What we've found so far suggests that for lean people who lift weights, having two days a week with more carbs doesn’t appear to slow fat loss compared to sticking to lower calories all the time. Both approaches seem to result in similar fat loss over a 7-week period [1]. Our analysis of the available research shows that when lean, resistance-trained individuals follow a short-term calorie deficit, adding a weekly 2-day carb refeed doesn’t reduce fat loss compared to continuous calorie restriction [1]. The evidence we’ve reviewed indicates that fat loss is about the same with either method over seven weeks. This suggests that the body may adjust in a way that keeps fat loss on track, even with temporary increases in carb intake. Right now, all the evidence we’ve analyzed supports this pattern—54.0 assertions back it, and none contradict it [1]. Still, we’re only working with a limited set of findings at this point. Our current analysis doesn’t tell us how longer periods might affect results, or whether outcomes differ based on training volume, sleep, or other lifestyle factors. The evidence we’ve reviewed leans toward the idea that carb refeeds don’t interfere with fat loss in this specific group. But we’re cautious about extending this to other groups—like those who aren’t lean or don’t resistance train—because the data we’ve looked at doesn’t cover those cases. Practical takeaway: If you're lean and lift weights, adding two higher-carb days per week might be something you can try without worrying that it will stop fat loss, at least over a few weeks. But we’re still building our understanding, and what works for one person might not work the same for another.