Increasing Calories vs. Refeeds

[Ruby]

I'm a bit confused as to when increasing calories or refeeds should be used to jumpstart the metabolism again.

Let's say a person is going lower calories to reduce some bodyfat, but then plateaus. I've read some of Thunder's posts to slowly increase the calories back to maintenance, stay at maintenance for a few weeks, then decrease the calories again to increase the metabolism again. I've also read that refeeds may be necessary so that leptin levels are increased, but that it may be more suitable for low carb eaters and seems to be geared towards leaner individuals?

I guess I'm not sure what I should do now. I've been feeling tired lately and progress has slowed down (no weight loss but I do see a bit more definition, very small measurement losses).

[Blondell]

What is "very small measurement losses?"

[Ruby]

Like 0.25 - 0.5" loss in a few areas. Even then I'm not sure how real it is, depending on how consistent I've been in measuring.

[Blondell]

Originally posted by Ruby@Jun 8 2006, 02:43 PM
Like 0.25 - 0.5" loss in a few areas.
since when?

[Brandi]

Originally posted by Ruby@Jun 8 2006, 11:43 AM
Like 0.25 - 0.5" loss in a few areas. Even then I'm not sure how real it is, depending on how consistent I've been in measuring.
Are you checking the measurements every two weeks and having losses of .25 - .50"? That is good progress!

[Blondell]

Originally posted by Brandi@Jun 8 2006, 02:55 PM
Are you checking the measurements every two weeks and having losses of .25 - .50"? That is good progress!
If you are seeing changes like that every two weeks, I agree w/ Brandi.

[Ruby]

Originally posted by bdd814@Jun 8 2006, 01:54 PM
since when?
I take measurements a month apart.

[Blondell]

I think you are doing fine. Great even. You are seeing results in the mirror and w/ the measuring tape. Sounds like you are losing fine. It takes time. Don't expect it to happen overnight. If you stop losing then it is time to make adjustments. .25-.5 in in a month is not bad at all. There is a thread in this section on leptin if you just want the info on it, but I'd say you are doing pretty good. :)

[Ruby]

Ahh.. looks like I was being a bit impatient. Thanks! :)

[healthnut]

Originally posted by Ruby@Jun 8 2006, 01:24 PM
I'm a bit confused as to when increasing calories or refeeds should be used to jumpstart the metabolism again.

Let's say a person is going lower calories to reduce some bodyfat, but then plateaus. I've read some of Thunder's posts to slowly increase the calories back to maintenance, stay at maintenance for a few weeks, then decrease the calories again to increase the metabolism again. I've also read that refeeds may be necessary so that leptin levels are increased, but that it may be more suitable for low carb eaters and seems to be geared towards leaner individuals?

I guess I'm not sure what I should do now. I've been feeling tired lately and progress has slowed down (no weight loss but I do see a bit more definition, very small measurement losses).
This is a good question, though. I look forward to hearing what the experts have to say! :)

[Brandi]

:huh:

[Erik]

Let's say a person is going lower calories to reduce some bodyfat, but then plateaus. I've read some of Thunder's posts to slowly increase the calories back to maintenance, stay at maintenance for a few weeks, then decrease the calories again to increase the metabolism again.

Just to clarify, it's the increase to maintenance that restores the regulatory hormones that govern metabolism, not the subsequent decrease.



I've also read that refeeds may be necessary so that leptin levels are increased, but that it may be more suitable for low carb eaters and seems to be geared towards leaner individuals?


Both are applicable. The leaner you are and the longer you've been dieting (and losing fat) the more important refeeds become. They should become a regular part of your program. That said, even a full day's refeed isn't going to do a ton for leptin upregulation for example, but it does help. Even with regular refeeds however, a full diet break where you go to maintenance is still a wise idea every now and then. When you return to a deficit, fat loss typically picks back up.

[Ruby]

Just to clarify, it's the increase to maintenance that restores the regulatory hormones that govern metabolism, not the subsequent decrease.

Yeah, that's what I meant. I worded it kind of funny. Thanks Thunder, sounds like both is the way to go!

[jrb1980]

Originally posted by Thunder@Jun 8 2006, 09:47 PM


Let's say a person is going lower calories to reduce some bodyfat, but then plateaus. I've read some of Thunder's posts to slowly increase the calories back to maintenance, stay at maintenance for a few weeks, then decrease the calories again to increase the metabolism again.

Just to clarify, it's the increase to maintenance that restores the regulatory hormones that govern metabolism, not the subsequent decrease.



I've also read that refeeds may be necessary so that leptin levels are increased, but that it may be more suitable for low carb eaters and seems to be geared towards leaner individuals?


Both are applicable. The leaner you are and the longer you've been dieting (and losing fat) the more important refeeds become. They should become a regular part of your program. That said, even a full day's refeed isn't going to do a ton for leptin upregulation for example, but it does help. Even with regular refeeds however, a full diet break where you go to maintenance is still a wise idea every now and then. When you return to a deficit, fat loss typically picks back up.
You you generally test response to a refeed and if you didn't get the appropriate response from it then hit maintenace for a week or two?

[jrb1980]

bump??

[Erik]

You could take a week or two at maintenance after a couple months at a deficit.