Refeeding and Leptin

[chillin408]

Is pizza ok to eat during the cheat period? It has more fat per serving than spaghetti, but I really enjoy it far more than any low-fat cheat foods.

The articles are very long and I'm gonna read them, but I just haven't had time yet.

 

[Shinobi]

AVOID FAT!

AT LEAST I READ THE ARTICLE BEFORE!

 

[chillin408]

That sucks because pizza doesn't taste as good if the carbs are not mixed with the fat, but the bread and sauce do taste alright alone. Not my ideal cheat food selection, but better than non-cheat food.

 

[acer290]

p60 - Were talking about refeeds, not regular dieting. Insulin needs to be spiked becuase pleptin levels increase from glucose metabolism. You know when you need to refeed when your results stop and you start craving food. Of course, once you get used to refeeds you will be able to refeed before this happens and therefore counteract this before it even happens

chillin408- eat low fat unless you just wanna get fat and at the sme time not get as good of a leptin increase.

shinobi- your refeed needs to be longer than 8 hrs or it will have minimal effect on leptin levels. You can eat brown rice, etc. but it will not have as good of an effect. If you really wanna do it right, I would just eat dextrose or similar products all day. And eat as often as possible. Calulate carb amounts by eating calories +50%, 1g/lbm of protein, veyr low fat, and the rest as carbs. Carbs will probably come out to about 3X BW or more.

 

[Shinobi]

How long should last a refeed day? and which foods contain high dextrose level? I have maltodextrin... should I use it?!?!

 

[acer290]

Refeeds need to be at least 12 hours. That's a bare minimum.

High Dextrose foods: Dextrose, Sweet Tarts, Smarties, Certian SPorts Drinks although these also have fructose.

Just eat carbs, and make sure some of them are simple carbs and you will be fine.

 

[Shinobi]

I have maltodextrin... Should I use it?!?! I was expecting to eat real food during a refeed. Sorry guys but thats my first refeed... Im not new to the scene but this refeed thing its complete new for me

 

[Shinobi]

The refeeds are needed when you get to a point that u are not losing fat anymore...When u are still dieting with no cheating and do not lose any fat

 

[=w=]

How long should last a refeed day?

From what I understand (Par corrrect me if I am wrong) the duration of your refeed depends on the frequency. For example Par uses shorter 12 hour refeeds because he does them so frequently (every other day).

 

[acer290]

w - your correct, but I didn't think anybody but Par would be doing refeeds like Par since he knows how to do it so well.

p60 - you refeed so that you don't have to cut cals and therefore screw your thyroid/metabolism more plus lose more muscle. Cravings mean results are going to slow down because that means leptin is low which means a bunch of your normones/ other bodily functions are in conservation mode and will make it harder for you to burn actual fat,etc. In regards to disciplined bodybuilders, this is a planned refeed, not a random pig out of any food.

shinobi - eat the maltodextrin, but just eat carbs, don't stress so damn much, just eat crabs that you want to eat and make sure they are low fat.

Here is an article that is a compilation of quotes by Elzi Volk, Lyle McDonald and others from MFW. IT is easier to understand than Par's Articles if you could not figure out Par's Articles.

http://www.theministryoffitness.com/mof/library/articles/article18.htm