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Refeeding and Leptin
- Thread starter barnidge
- Start date
carbs are only in the form of low gi fruits- grapefruit, strawberries, blueberries (morning only)
and raw vegies - broccolli, tomatoes...all low gi
i also add pysluum husks to salads and protein shakes for added fibre.
carbs creep in w cottage cheese...but nothing major.
havent had a refeed/cheat day in about 3 -4 weeks
and raw vegies - broccolli, tomatoes...all low gi
i also add pysluum husks to salads and protein shakes for added fibre.
carbs creep in w cottage cheese...but nothing major.
havent had a refeed/cheat day in about 3 -4 weeks
Hmm, since you're away from the weights I'd want to ease up on the refeeds, but not completely.
Keep carbs low for 3-4 days, and throw in an afternoon or morning of high-carb meals.
Its all about getting a feeling for what your body needs. Plus it depends on your goals...
3-4 weeks is too long to go without a refeed on your current carb intake, IMO.
Keep carbs low for 3-4 days, and throw in an afternoon or morning of high-carb meals.
Its all about getting a feeling for what your body needs. Plus it depends on your goals...
3-4 weeks is too long to go without a refeed on your current carb intake, IMO.
i've been reading about refeeds and finally printed out and read par's articles. i'm ready to try a refeed tomorrow. i don't think i can bring myself to eat pop tarts or smarties or any crap like that, so what do you think of the following as some carb choices for my refeed day...
-oatmeal with maple syrup
-oatmeal with maltodextrin
-sweet potato with honey and cinnamon
-sushi (because of the white rice and basically no fat)
-wild rice
also, i'm not too clear on the fructose thing. in some places it sounds like its ok, in other places it sounds like i should avoid it, so what do you think of throwing in a banana or some cottage cheese with blueberries?
thx for any suggestions!
-oatmeal with maple syrup
-oatmeal with maltodextrin
-sweet potato with honey and cinnamon
-sushi (because of the white rice and basically no fat)
-wild rice
also, i'm not too clear on the fructose thing. in some places it sounds like its ok, in other places it sounds like i should avoid it, so what do you think of throwing in a banana or some cottage cheese with blueberries?
thx for any suggestions!
JJFigure
New member
I refeed for 12 hours with 6 meals - first three are instant, flavored oatmeal or cream of wheat; last three are regular oats or cream of wheat with 1T. honey or maple syrup. This has worked very well for me - my energy levels go back up, my fat loss continues, and I don't retain a lot of water or get bloated. I usually end up eating 400-500 grams of carb.
I totally avoid protein and fat on my refeed days; I know other people take in protein at 1gram/1lb of lbm, but it's worked well for me to just keep protein out. The added benefit is by the end of the day I'm sick of carbs and ready to go back to protein/fat/low carbs.
I also use the refeed day to help replenish my muscle glycogen stores, which is why I focus on starches w/ simple sugars added to them. Fructose replenishes your liver glycogen stores, but that tops off after 100 grams, so I'd keep fructose limited. I don't think you need to completely avoid it though.
I totally avoid protein and fat on my refeed days; I know other people take in protein at 1gram/1lb of lbm, but it's worked well for me to just keep protein out. The added benefit is by the end of the day I'm sick of carbs and ready to go back to protein/fat/low carbs.
I also use the refeed day to help replenish my muscle glycogen stores, which is why I focus on starches w/ simple sugars added to them. Fructose replenishes your liver glycogen stores, but that tops off after 100 grams, so I'd keep fructose limited. I don't think you need to completely avoid it though.
jj-
wow...nothing but oatmeal and c.o.w. all day?!?!! more power to ya!!! i love my oatmeal, but i would definitely puke if thats the only thing i could consume all day. i can see how it gets the craving out of your system though!
do you stay at or above maintenance cals?
thx!
wow...nothing but oatmeal and c.o.w. all day?!?!! more power to ya!!! i love my oatmeal, but i would definitely puke if thats the only thing i could consume all day. i can see how it gets the craving out of your system though!
do you stay at or above maintenance cals?
thx!
JJFigure
New member
I refeed above mainteinance 20-30%. However, for my first refeed, Par Deus had me refeed for 2 days at 50% above maintenance. That was a lot of c.o.w.! After that, I incorporated refeeds every 3 days at 20-30% above mainteinance (depends on how sick I am of the oats/c.o.w.).
It's pretty amazing though; 2 days after my first refeed I was down 1 lb. in weight and 1/4 inch off my upper thigh (where I store my fat). I was one happy camper!
It's pretty amazing though; 2 days after my first refeed I was down 1 lb. in weight and 1/4 inch off my upper thigh (where I store my fat). I was one happy camper!
BigMackster
New member
I know this is all about refeeding, but could you include ALA or R-ALA in this mix, and if you did would it have any effects on glycogen stores.
Big Mack
Big Mack
DanielBishop
New member
Sorry to be annoying.... I did read the whole thread and the articles too, but it was confusing at times.
Can we have some conclusive answers to these questions, please?
*Higher GI foods are better during refeeds? (the foods on the high GI list in the article_18 are best?)
*It's best to keep fat intake as low as possible during refeeds?
*You should eat the whole day (or two days, depending on how long you're refeeding for) but it might be wise to make the last meal before bed a high GI meal?
*Protein levels should stay normal?
*The leaner you are, the more often you should refeed and vice versa?
Thanks. I'm sorry for asking the same questions that have already been asked a hundred times, but some people are saying Chinese Buffet is okay, some are saying cookie dough is okay and others are saying keep your fat low etc etc.... just some conflicting views.
Can we have some conclusive answers to these questions, please?
*Higher GI foods are better during refeeds? (the foods on the high GI list in the article_18 are best?)
*It's best to keep fat intake as low as possible during refeeds?
*You should eat the whole day (or two days, depending on how long you're refeeding for) but it might be wise to make the last meal before bed a high GI meal?
*Protein levels should stay normal?
*The leaner you are, the more often you should refeed and vice versa?
Thanks. I'm sorry for asking the same questions that have already been asked a hundred times, but some people are saying Chinese Buffet is okay, some are saying cookie dough is okay and others are saying keep your fat low etc etc.... just some conflicting views.
JJFigure said:
congrats...sounds like your getting some awesome results from this!
i'm doing my refeed today...hoping mine goes well too. so far, i'm going to try and stay with protein around 1gram/lb. bodyweight (which is hard for me because i looooove fish, steak, chicken, etc), fat as low as possible, and for carbs i'm using a couple servings of oatmeal with syrup or honey, sweet potato with honey, sushi rice, a banana, a couple english muffins with honey (i don't usually eat these, but i swear they were calling to me when i was in the grocery store last night
)...hope these will go along ok with the plan...anyone have any input?i'm still coming up short on cals, so i figure i'll probably throw in another serving of oatmeal or sweet potato or maybe even rice or pasta at the end of the day. this is actually harder than i thought because i just can't get my head into the mode of eating ff cookies, sugary cereal or pop tarts since these are things that i've avoided for so long (and believe it or not, the thought of eating a pop tart doesn't appeal to me at all...almost makes me ill...weird, huh?).
jjf...just curious...how did you settle on just oatmeal and c.o.w.? did you try some other combos and find they didn't work as well? not criticizing in any sort of way, just curious on the thought process and trying to gain some knowledge.
thx!!!
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