Refeeding and Leptin

[JJFigure]

If I used breakfast cereals to refeed, I would eat the whole box. I can't seem to stop eating with certain food groups. However, I definitely get sick of oats and c.o.w., so it's easier for me to prevent binge behaivor.

I'm on a very low carb diet (no starches) the rest of the time, and I used to eat oatmeal every morning before I started this diet. I actually missed my oatmeal, which is why I started carb loading on oatmeal/c.o.w. I've occassionally used rice, but I really prefer my current plan. Plus, it's easy to log - I have all the calories/macronutrients already worked out. Basically, I'm saying I'm lazy.

 

[HANSEL]

You now all of that lowfat/nonfat crap foods that sell like hotcakes to the fat housewives? Entenman's brand comes to mind... Well usually they are considered worthless as far as dieting goes because of the high carb content. Well it seems they now have their place in the world of refeeds

I think its ALL the TRANS Fat in Entenmans that is actually the killer in that crap.

 

[BackDoc]

CLA is a trans fat.

 

[HANSEL]

CLA is a trans fat.

I thought it was a natural fat ? from Meat, dairy, and cheesewhiz?!!!!!!!

 

[princess]

ok...its 2pm on my first refeed and i'm already all sugared out!!! i've eaten enough sugar and honey to make me want to PUKE.

so far for carbs, ive eaten oatmeal w/raspberry maple syrup (this was first thing in the morning so it tasted damn good going down), next was raisin bran english muffin with some honey (still tasted really good as i haven't had one of these in probably over a year), banana (yum), a maple french toast english muffin with honey (still yummy because i love maple flavor), oatmeal with cinnamon and brown sugar...here's where i lost it...i had to literally choke this stuff down...i typically looooooove oatmeal and i'm hoping this didn't ruin it for me.

after that, i had to go get some sushi for a late lunch...i couldn't take eating any more sugar or honey. i have a sweet potato w/honey for my pre-workout snack, but the thought of it is making me ill. i think i need to go find more sushi!!!!

did i overdo it on the sweet stuff? i thought you were supposed to take in high gi/alot of glucose during a refeed??? how the hell do you manage this????

 

[JJFigure]

Same way you do - just choke it down. The first couple meals are great; after that, it's almost torture. It definitely makes you appreciate your protein!!

Good new is it sounds like you're not addicted to sugar, like most of the world.

 

[SteelWeaver]

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.

1) Yes, high GI is fine, good, better, best, whatever - they spike blood sugar higher, which increases insulin higher, and increases glucose flux through the cells (or something along those lines - I'm not a biologist (yet)) which, I believe, all influence leptin positively. BUT, if you have problems with high GI foods (i.e. they make you binge, they give you a hangover, they make you crave carbs like there's no tomorrow) then low GI is perfectly fine for the refeed, since the glycemic load is so big that you'll get pretty all the same benefits anyway.

I used to get carb hangovers, and just have a really hard time stopping when I was using only high GI, so now what I do is start with high GI - frosted flakes, cocoa pops, marshmallows, fat free cookies if I can get them, toffees, white bread, bagels ... you get the picture. Then as the refeed progresses I drop the GI (basically increase fibre, avoid sugar) - so I'll have super wholegrain bread with baked beans or homemade legume stew, wholewheat pasta with veggies, sweet potato patties made with extra fibrous veggies, etc etc, etc - maybe add in a protein shake near the end.

2) YES, keep fat low. Fat only adds needless calories to the refeed, having no effect on metabolism acceleration or leptin levels/sensitivity. And they slow digestion/absorption of carbs. AND, since you're hypercaloric on this day, there may be a chance that the fat will go straight to fat cells, since the body is busy basking in its favourite fuel, carbs. (Not exactly sure about it - just my guess).

3) If you're trying to go back into ketosis, like if you're on a CKD, then high GI for last meal is fine, it'll drop your blood sugar and you'll get back into ketosis faster. But you might also find carb cravings the next day unbearable. In which case stay low GI with a bit of fat and some protein for the last meal.

4) Normal protein is fine, even a bit lower is cool.

5) Yes. Depends on leanness and length and severity of diet. You can feel your body's systems shutting down - you'll know when it's time to refeed. Not just cravings - a powerful, voracious appetite and like, zero energy, are good signs for me. Also, I start stumbling and tripping and can't pick up my feet, my legs go to lead. When you'd kill for a bowl of plain rice .... refeed.

Chinese buffet, cookie dough, pizza, pie, blah de blah, are not OK. Too much fat. Choose fat free or low fat. If you live in America you can probably buy fat free anything - have a ball.



As for princess and JJ - you girls are crazy! I can eat til I'm popping and still be wanting more. But I hear you on the sugar thing - you start feeling a bit sick after a a while. Here, try these:

a couple of sweet potatoes, shredded
1 potato, shredded
1 zucchini, shredded,
1 carrot, shredded
1/2 an onion, finely chopped
1 egg
2 egg whites
1/2 tspn sage
salt & pepper
dash of nutmeg
1/4 cup wwh flour

Mix everything together, divide in two, make a big pattie out of half the mixture in a pan with Pam, cook over medium heat for 8-10 minutes. Slide onto a plate, respray pan, flip big pattie to cook other side for, also 8-10 mins. Repeat with other half of mixture. Serve warm with ff cottage cheese or ff sour cream or ... I'm thinking ketchup, since I can't get cc or sc. Very yummy.

Big Mack - ALA or r-ALA are great on refeeds - go for it. I've tried up to 2 or 3 g rs ALA on a full-day refeed, and it made a huge difference in my water retention, and I seem to be able to go for longer without feeling like death after the refeed with ALA. I haven't tried r-ALA yet, but tons of people are freaking over the pumps they get after refeeding with it, so ... only way you'll know is if you try

 

[DanielBishop]

Thank you!! That cleared everything up....

.... so now I just wait until I KNOW I need a refeed. I hope it comes sooner rather than later.

 

[princess]

ok...refeed day is over. by the end of the day, i can't even tell you how bad i was craving a chicken breast with some broccoli and a sprinkle of olive oil...never thought i'd be saying that! yes, it certainly does make you appreciate your protein!

steel-
that recipe sounds so delish...i'll be giving that a try .

jjf-
i saw on another thread that you're doing a show this saturday. good luck girl!!!

 

[DanielBishop]

I'm the complete opposite. I haven't done an official refeed yet, but occasionally I have cheat days where I just let loose on the carbs for the whole day.... which made me realise that my body instinctively forces me to do a refeed anyway, even before I knew the benefits of it. Neato.

Anyway, I'd be writhing around on the floor in absolute agony, feeling like I'm doing to permeate my stomach and about 4 loaves of bread and 3 boxes of cereal would come oozing out onto the carpet. But as full and bloated as I am, and as much pain as I'm in, I'm still trying to get to my feet so I can find something else to eat.... it's quite strange. Chicken or beef or fish is the last thing on my mind.

Porter Cortell used to tell of the same thing.... after a contest he'd go absolutely crazy with the high-calorie food, to the point where he was almost about to burst and was in a lot of pain but still looking for more food. One time he got disqualified because he wasn't on stage to collect his 2nd place medal.... immediately after his posing, he went straight out to his car and was stuffing his face and missed the crowning ceremony. Poor guy.... all that work gone to waste.

Ah well.... when I do refeed, I'm gunna try to take it easy. Have lots of regular meals, but not stuff myself to breaking point each time. I'll try to get some protein in as well, since I usually completely neglect it when I'm binging.