help, need help on refeeds carb up whatever, frequency, what to eat

[110%]

ok its time for me to get this cutting diet under control, the last four weeks or so i have went strict very strict with my diet (i amd oing 50/30/20 pro/carb/fat at 15 X bw-500 cals)from monday through saturday then on sunday i have a binge, it is sort of a refeed, but more of a binge. i eat whatever i want whenever, and despite the fat or any of that i have basically been cancelling out my dieting for the week with this haha. newayz i am gonna go strict for like a month or so with only one cheat meal a week, no cheat days haha, i want to incorporate a carb up/refeed day to speed up my metabolism and increase leptin levels. here are the basic questions i have:

- how often should i do a carb up, though i still want to maximize both fat loss and muscle preservation, muscle is more imporatnt though. i was thinking maybe every 4 days? i saw par deus says 36 hours diet then 12 hours refeed but this seems like pretty often for my body.

-what are the best foods to keep fat loss at maximum, clean carbs? such as oatmeal, brown rice, pasta, or it is better to eat cereal, ice cream, high gi carbs? i dont get why thiswould be

- last question, on these days how many more carbs should i go, just 50% of my total cals more each day, so for each meal of that day just eat 50% of the total cals for that day more all in carb sources?

any other advice appreciated, i think my fat loss has come to a halt and i need to make some changes, it is from my binges mostly haha, but also i need to fix my cardio routine up some.

 

[HarmsWayBC]

Refeed every 3-4 days if you are between 8-12 % bf....of course, this takes experimenting, since people who are below their set point bf need more frequent refeeds....

Stick to simple carbs, or at least high carb meals on the refeeds......fat is bad on refeeds becuase most fat ingested on hyper maintainance cals will be stored as body fat........thus, pizza and ice cream are out.....but, pasta, pancakes, syrup, and fat free ice cream are all good treats to have.....

go to www.avantlabs.com and read Par Deus' articles...

 

[bm2k]

The biggest mistake you can make is approaching a refeed day as a day off from your diet - its not a cheat and its not a break. It should be targetted and planned just like any other day of your diet. Indeed, on such days it might be more difficult to do this, but for best results and a lower chance of binging or eating what you're not meant to, you really need to write it all down before you eat it. Whether you plan weekly, monthly, or the night before, just make sure you do it .

 

[110%]

Refeed every 3-4 days if you are between 8-12 % bf....of course, this takes experimenting, since people who are below their set point bf need more frequent refeeds....

Stick to simple carbs, or at least high carb meals on the refeeds......fat is bad on refeeds becuase most fat ingested on hyper maintainance cals will be stored as body fat........thus, pizza and ice cream are out.....but, pasta, pancakes, syrup, and fat free ice cream are all good treats to have.....

go to www.avantlabs.com and read Par Deus' articles...

simple sugars? i saw this in pars article too, is it b/c it keeps insulin levels high longer than complex carbs? but the thing is it seems like simple sugars is a cheat, so what would be good, pancakes,syrup, dextrose? how about like yogurt since basically allt hose carbs are sugar, can someone list some of the best foods i could take in on carb days, so i shouldlnt load up on oatmeal brown rice?

 

[bm2k]

Take a look at the GI - there are plenty of links in various threads.

What you're looking for are foods that are higher on the index.

While complex low-GI carbs such as oatmeal are great at any other time throughout your diet (and maybe as your last meal at night on a refeed), you're much better served by simple, high-GI carbs on your refeed days.

 

[bm2k]

...and providing you plan the simple carbs you will be eating, it won't seem like a cheat. You will be eating them with a goal and purpose in mind.

For some perspective, I remember reading that Par Deus polishes off quite a large amount of sugary breakfast cereal on refeed days.

 

[110%]

i love breakfast cereal, so it is ok if i eat like lucky charms cinnamon toast crunch, or is it better with like cheerios rasian bran? also didnt he say pasta was good, isnt this low gi though?

 

[bm2k]

I'm not familiar with either of those breakfast cereals.

Pasta is low GI, but very dense in calories.

 

[Par Deus]

Just keep fat low, fructose moderate (50 grams or so), and carbs high, and you will be doing fine.

 

[MilkManTU]

is fructose the sugar in fruit?

 

[Kid Dynamite]

is fructose the sugar in fruit?

yes.

 

[MilkManTU]

whats wrong with fructose?

 

[Par Deus]

Read my articles.

 

[_jaap_]

yes.

not all sugars in fruit are fructose, the larger part isnt even fructose fruits also contain a lot of other simple sugars like glucose.