no bingefest if you want serious reslts
I too can say from experience that as it relates to CKD, the one day carb-up is definitely not a day to lose all restraint if you want to maximize results. As for me, I actually gain 6 lbs on that one day if I overstuff myself (I’m a meticulous weigher), but only gain 4-5lbs if i eat the target amount of calories and carbohydrates as needed. I've also noted that for some reason, carbs aren't as much fun as I’d like because I seem to get gassier from them due to the 180 from not eating carbs (so it sucks on Monday because I’m a polite person). As for the weight gain, I know its all carbs as I take the week average, and from this I can extrapolate my weight loss with relative accuracy (a trick I learned over time because even when I don’t diet, my weight can fluctuate 5lbs in one day)
This is what I learned from personal experience them (your results will probably vary):
1. don't go over 125% BMR calories - simply because it seems for me and friends who do this with me don't get any more of a benefit from the re-glycogenation (pump) unless we use insulin (in which case we get some strong, nearly painful pumps), but there is still the problem of digesting all those carbs, I mean, if you’re gassing up, then you're probably not metabolizing carbs as effectively as you'd like, time to cut back.
in this case, eating too much will reduce your results, so yes, you can binge, but instead of losing 2lbs of fat, you might only lose 1, or instead of 3lbs of fat, you might only lose 2 (frankly I don't like that)
2. Limit fat intake - I know people are going to want to hurl stones at me for saying this (oh no!, you mean I can't eat that delicious lasagna??!!!), but I’ve noticed at least for myself that eating high amounts of fat also slows down carbohydrate metabolism (slowing down reglycogenation, and making you gassy), and also diminishes results. as a matter of fact, it you were crazy enough to keep your fat intake to less than 10% calories on carb-up days, as I’ve done sometimes, I’ve noticed the carb pumps are awesome, and weight loss is not diminished as much
In other words, eating fat on carb-up days should be minimized if possible. the less, the better.
3. Carb type while on carb-up is important - Well, this seems obvious, so I won't dawdle, but for those who don't know: eat high GI carbs to get out of ketosis (but beware of the sugar high, i can't even drive sometimes), and mix in complex carbs throughout the recarb period. I even wake up in the night to eat a protein/carb shake i make, and although you may think its crazy, it really helps with re-carb because you metabolize during a time you normally would not, but since it's during sleep, it's especially important not to consume too much, i eat like 3TBS of honey (yes, i know, fructose, but honey isn't that bad) and 2 scoops of whey protein in a 6 oz glass, and i don't have a problem with sleep. by the way, eating carbs at night only works if you ate low-fat the night that you started carbing up, because if you eat high-fat, the food's probably still going to be in your belly, so forget about it if you did that.
And before you get off your carb diet, hit some glucose tabs or a glucose/protein shake (don't go crazy with the carbs!) to up the insulin and speed up descent into ketosis. use ALA (I use Metformin, but i hate the taste, and i don't recommend it if you have kidney problems, and don't eat too much of it as you get a loose stool, like 800mg is what i use).
Personally, I also like to go crazy on carb-up days, but unfortunately, my metabolism is as intelligent as I am and as such, it figures out my tricks and I don't lose weight unless i get Gestapo with it. What this means is the stricter I am on carb-up days, the better my results as i am recruiting my body rather than fighting it. I mean, unlike some unfortunate few, if im not super-strict, i mean, down to counting and logging calories, carbs, fat, hours consumed, i don't even lose a lb, but if I adhere to this like a zealot, i lose 2lbs a week, and not only that, but on this current CKD, I’ve lost 6lbs, and gained 1lb of lean mass (i verified it with hydrostatic testing, midweek, to eliminate the possibility of glycogen throwing the muscle numbers), so i highly recommend getting as Gestapo with it as you can
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