Sorry that post came across a little stronger than I wanted. Dr Norton knows more about nutrition than I ever will or ever care to know, no doubt. I’m not going to pay to subscribe to his plan to get the latest and greatest. This was his conclusion from a paper he wrote in 2014 I recalled it from when I was trying to cut weight in ‘15-16. I found it interesting particularly the last sentence, when the guy selling refeeds says I need to study the efficacy of refeeds I took notice and it left on impression on me. “To accomplish these goals, it is recommended to approach weight loss in a stepwise, incremental fashion, utilizing small energy deficits to ensure a slow rate of weight loss. Participation in a structured resistance training program and adequate protein intake are also imperative. More research is needed to verify the efficacy of periodic refeeding and reverse dieting in supporting prolonged weight reduction and attenuating post-diet fat accretion.” The top athletes and body builders in the world trying to go from 5.1% to 5.0% bf may be affected by mitochondrial efficiency and exacting hormone balances when trying to maintain ounces of muscle and LBM and lose ounces of BF and H20. The idea that Joe Blow trying to lose 20lbs of belly fat stalled at 15% bf 10lbs above his goal due to metabolic damage is and always will be BS. Joe Blow has miscalculated his caloric intake or his TDEE. The biggest component of TDEE is BMR. Re-baseline every few weeks. You’re digesting less, pumping blood and oxygen to a smaller area, moving less mass when your performing the same cardio circuit you did 3 months ago to start your diet, etc.