Eat Your Way Out of Metabolic Hell
So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.
Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed
Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.
How do you know when you should refeed more often, or less often? Unfortunately, it’s a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you’re losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).
A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.