The biggest benefit of a refeed is psychological. It's just giving you a break from dieting. I use them with my clients only if they feel like they're burnt out from dieting and then feel like a failure. Some people will rather have a slight calorie deficit of two or 300 calories and sustain that for 12 weeks. And there's really good evidence that both of those methods are effective. Implementing a delodewique, which is where you perhaps train with half of the volume and half of the intensity actually potentiates long-term gains.