Refeeds and Leptin

[KillerAbz]

 

[Spottieottie]

I just refed yesterday and I felt so fat. But today I feel great and ready to get back on track

 

[ecomcorp]

thanks Judi this explains a lot to me, i have hit a plateau on carb cycle for a week - 9 day about now and i didn't understand why. But now i undersatnd thats it because i have scard of the high carb day i thought it would be smart to eat only moderate carbs on hight carb day , but now i know why it wasn't working.

i will try this new approach this time , hope it will work i am aiming for a nice six pack for my b-day it my b=day present to myself lol.

 

[pepito33]

I ate more than 5000 kcals of carbs yesterday and I didn't feel stuffed nor satisfied ;( I stopped because I was eating like crazy, my stomach was like a bottomless pit

Am I a freak or what? Should I keep on doing these mega-refeeds, should I refeed more often or should I just control the beast that lies in me

BTW I'm on a 1500 kcal/day cutting diet (not taking into account fiber calories, so we could say it's about 1800 kcal/day). I'm thinking of keeping my refeeds at 3000 kcals, any thoughts on this?

Thanks a lot and see you around.

 

[patbuck]

Here a good link explaining Leptin:
http://www.theministryoffitness.com/mof/library/articles/article18.htm

But there they say that Fructose is to be taken.

Carbs should come from simple sources, e.g. Sucrose, Glucose, Fructose, Maltodextrin, etc.
Refilling liver glycogen is important during the refeed, so try to take some Fructose at each meal, e.g. Bananas, Grapes, Pineapple, Dried Apricots.

TIPS:
- For EFA's, just take some Flax (10-20ml) plus some Olive oil. The rest of your dietary fat will come from carbs.

- It is thought that fish oil supplementation reduces insulin secretion, so take no fish or fish oil on your refeed day(s).

- Take Zinc and Vitamin E supplements, as Zinc deficiencies are highly correlated with low peripheral and central leptin levels, also, supplementation of vit E in healthy individuals increased their plasma leptin levels. [2]

 

[KillerAbz]

Hmm, in a zone...

 

[gabrielle9999]

I'm a little new to this.... is there any type of diet to follow where refeeds can be done only when weak or having cravings? I don't know my bf yet and eat a pretty balaced diet of carbs, calories, proteins, ect.

 

[Jodi]

That sort of defeats the purpose. You want the refeeds before you become too weak because at that point you are probably already entering starvation mode. The point is to stay out of starvation mode so your doesn't think it dieting and therefore you burn fat faster.

 

[M.J.H.]

Great article!

 

[mikah]

Hi Jodi!! That is a fanastic article. Ive already recommended it to a few gals and they are incorporating refeeds with great results.

My question to you -
Me being 5'3 117 about 18% BF. Looking to lean but not really 'add' more muscle..I can handle a little, but Im pretty satisfied with the amount I already have.
I took a month off cutting after a long cut and probably a 10% BF loss.
Now Im back for the attack with this plan..
3 LO days (75 carbs) 1200-1400 cals
1 HIGH day (200 grams) about 1800 cals

#1 How is that? Should I eat refeed style , do you think..with higher GI carbs?



#3 Am I refeeding too often ??

 

[Jodi]

Thanks Mikah

As your bodyfat lowers you need to refeed more often. If your energy levels are dropping then that could be a good sign you need to refeed more often. Just make sure its really your energy that is low and you are not just having carb cravings. It takes approx. 3 days for sugar cravings to go away.

A typical refeed is done with high gi carbs but if you are too nervous then stick with slow burning carbs instead.

 

[jaim91]

How is it possible that refeed don't undo the good stuff you've already done by carb cycling?

 

[Pooloo]

Question, would refeeding be an aid to someone who's skinny-fat? I'm 145lbs (down from 157, 5"7' male 22 yrs old) but still have fat on my stomach/sides of chest after doing a 1700 calories-a-day thing. I do weights for different muscle groups 3x times a week then cardio 3x a week (HIIT). I've tried alot of other things but have had no success getting rid of those last areas

 

[juggernaut]

let me get this straight;

You're saying that it's okay to jack up the carbs in a major way for one day straight, as long as they are refined, low in fat and within a 10 to 12 hour time limit? Well, crank out the pancakes and maple syrup momma, cause here I come!!!!!!!

EVEN when I am dietng low carb, for a contest? This sounds to good to be true! Is it?

 

[Jag]

hi all,


i'm so glad i came across this article. i read the "mind & muscle" version but got severely lost somewhere through the second paragraph.

this laymans version is much better & i thank you.

i'm an endo/meso bodytype & have a tendency to put on fat quickly. all info i've read says low calories & lots of cardio but right now i'm eating low carb for 3 days with lots of protein, healthy fats & platefuls of fibrous veges.

this is fantastic for me. i'm dropping bodyfat slowly & i'm not hungry.

the fourth day i eat high G.I. for the whole day with very lean proteins thrown in to meet requirements.

results are the best i've had with any diet.

Jag

 

[Jodi]

I'm glad the article helped you Good luck on your plan!

 

[sara]

No additional fats? No Nuts??

 

[Jag]

No additional fats? No Nuts??

sara,

if your question is directed to me then No, i try & exclude all fats on the refeed day.
sometimes i might get it in the form of burgers or fries but i found what worked best for me was really high G.I. sugary foods.

i love the chocolate & snack aisles of the supermarket on refeed days. i can eat 2,000 calories just walking from one end to the other.

Jag

 

[sara]

Choclates contain fat

 

[Jag]

Choclates contain fat

my most humble apologies to all.

turns out that i DO have fats on my refeed day.....doh!!!!

Jag

 

[jaim91]

If you didn't know chocolate had fat in it, you have bigger problems, lol.

 

[joey2005]

i heard jodi says if you are not feeling weak,hungry,need energy while workout...then refeed is not neccesary...?

 

[sara]

Depends on your goal

 

[mkmadsen]

would a refeed, if it were done twce a week (every 3-4 days) be more beneficial as one meal in the day or throughout the day? Would it be best at night or during the earlier part of the day? Also, Jodi, you mentioned that foods such as rice and sweet potato are the carbs needed for a refeed, but those are more of on the low GI scale, what kind of foods are best for a refeed? Thanks for any help!


Matt

 

[Jodi]

I think you need to re-read the article.

I said brown rice and sweet pototaes should not be used for a refeed. Also, a full day refeed is more beneficial than a carb up. You can't replace glycogen or raise leptin in one carb up meal.

 

[mkmadsen]

Thanks, I read that part wrong

 

[Ozz]

Ok I have read this article from top to bottom but I am still sketcky when you refer to:

"You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen."

I am guessing this is in some way of gauging the amount of carbs you are to consume. I am currently on the 40-30-30 diet my weight is 185lbs height 5-10 dont know my bf. I was wanting to know the amount of carbs I need to consume on these refeed days.

 

[Jodi]

You don't need to know. Its a refeed day. Eat!

 

[thatguy]

If we're eating 1-1.5 g of carbs per lb of body weight every day while cutting, we most likely won't need a refeed, correct?

 

[Jodi]

Most people won't need a refeed correct. However, the leaner you get the more often you need to refeed and if you are really lean, then you should incorporate a refeed.