How do you do refeeds?

[Tearose]

I am thinking of doing this rather then cheats. So how often would I do one? What sort of things am I allowed, I see things like bagels, we don't have bagels here in Australia, so I need some other options :lol:

How many grams of carbs shouls I be shooting for on a refeed day?
My stats: I am 5'5" 195lbs
I wanted to add that I am carb sensitive

[Blondell]

The Refeed


As mentioned, there are numerous factors that determine leptin expression, but an exhaustive presentation is beyond the scope of this part of the article, and will be covered in the succedding months. Instead, we just take a brief look at refeeding.

The primary determinate of leptin expression is glucose metabolism (41). This gives us a really good idea of the macronutrient profile of our refeed. Fat, fructose, protein, and alcohol do not have the same effect on leptin expression that glucose does.

Assuming we have not created drastically low leptin levels, our refeed will be between 20 and 50% ABOVE maintenence, for 12-48 hours -- the higher the calories, the shorter the refeed -- there are arguments in support of both. If they are drastically low, 5-7 days of 20% above is recommended. In general, the lower you are below your natural bodyfat setpoint, and the longer or more drastic your diet, the more frequent the refeed.

Because we are eating above maintence, we are most likely accepting some fat gain (though, if leptin levels are really low, the opposite could very well occur due to increases in metabolic rate as leptin is increased), so we want to get the most bang for our buck. Thus, our primary macronutrient will be carbohydrates that enter the blood as glucose -- this means glucose, glucose polymers such as maltodextrin, and starches. Insulin also potentiates glucose stimulated leptin production (13, 41), thus high GI carbs are most ideal. Protein should be 1g/lb, and a bit of fat and fructose in foods you enjoy is acceptable, but the rest is non-fructose carbohydrates.

....

[Erik]

I am thinking of doing this rather then cheats. So how often would I do one? What sort of things am I allowed, I see things like bagels, we don't have bagels here in Australia, so I need some other options :lol:

How many grams of carbs shouls I be shooting for on a refeed day?
My stats: I am 5'5" 195lbs
I wanted to add that I am carb sensitive

You don't need refeeds.

[Tearose]

oh

cheats are ok then? :cheat:

[Erik]

Meaning, at your current stats, you're not in need of a refeed. Wait until you're leaner.

[Tanners]

oh

cheats are ok then? :cheat:
Cheats are only "okay" if you're still moving towards your goals while incorporating them.

[Tearose]

I am I am!!! but I am thinking I could move toward them faster if I didn't...which is really important to me

[Blondell]

I am I am!!! but I am thinking I could move toward them faster if I didn't...which is really important to me
Sometimes it's best to take one step back for two forward. Cheats can be cut, but be sure you aren't causing sabotage by not having them and then going into 'binge mode'. I'm finding that I do better with them than without lately.

[Blondell]

Meaning, at your current stats, you're not in need of a refeed. Wait until you're leaner.
So, would you suggest she take planned week(s) @ maintenance or just go through dieting. It seems that, even if you are holding a good amount of bf, your leptin levels would still suffer after dieting for a while.

[Tearose]

Thanks B, thats kind of what I was wondering. Also Erik, while I am waiting on being able to send my paperwork in and all, is there anything in particular you want me to do? I am trying to lose fat as fast as I can , I figured that would be helpful :lol:

[Blondell]

Thanks B, thats kind of what I was wondering. Also Erik, while I am waiting on being able to send my paperwork in and all, is there anything in particular you want me to do? I am trying to lose fat as fast as I can , I figured that would be helpful :lol:
How long have you dieted w/o a break?

[Tearose]

3 weeks, going on my 4th, bt I did have a cheat yesterday

[Maya]

Nice recipe

[Sarawithanh]

no bagels in Aussie land????????? :blink: :shock: that is a tragedy!

[Tearose]

I know!! :blink: One of things I got asked when i first got here was "do you really have bagels in America?" :wth:

[Blondell]

I know!! :blink: One of things I got asked when i first got here was "do you really have bagels in America?" :wth:
:lol:

[Karoliina]

Why dont you make your own bagels?? That could be a good idea... i remember when i made them in Grade.12 i was very surprised that we had to boil the dough... pretty cool i think.

[Tearose]

well shit, I didn't even think of that, awesome idea! Thanks:D

[Sportsgirl]

no bagels in Aussie land????????? :blink: :shock: that is a tragedy!

We do so have bagels. That's a poisonous lie!

[Tearose]

we do? :blink: where? are they called bagels?

Well how come I got asked that and no one seems to have ever had any or seen one?

[Ana]

We do so have bagels. That's a poisonous lie!

:funny:

[Sportsgirl]

we do? :blink: where? are they called bagels?

Well how come I got asked that and no one seems to have ever had any or seen one?

Um, in the bakery section? Also in the frozen section in some supermarkets. I've seen them at Coles and Woolies.

[Tearose]

I'll definitely look next time I am there. I looked at my husband last night after reading that and said YOU DO TO HAVE BAGELS! He goes..."whats a bagel"?? :funny:

[Aaron_F]

they never used to have bagels in NZ until recently.

horrible stale things

:D

[strongchick]

Gotta come to NY. Only place to get real bagels.

[Espi]

In Amsterdam you can get them too. Was all excited but it was a disappointment. They just didn't taste the same. And they don't.
Plus, if you've not eaten bread for a long while, you lose the taste for it. Just like when I'd abstained from caffein and took my first sip of cola again... ugh! NASTY stuff.

Only the cinnamon-raison and blueberry bagels could be appreciated. But then I'd rather go and get some nuts-raisin-date bread. Much yummier!

[Liza608]

I don't think I'll ever lost my taste for bread! Now, I could care less about most store bought stuff, but fresh baked from a good bakery, or better yet, home-made? Yeah, I'll love it forever. :cheat:

[Espi]

Not if you're gluten intolerant.

[Liza608]

Not if you're gluten intolerant.

Ok, agreed, but I think that's a different issue than just taste alone. I don't know much about it, since I have not had to deal with that problem. I'm just saying I love bread! That's all! Whether or not we lose taste for it is probably dependent on each individual. :shrug:

[mcv]

Gotta come to NY. Only place to get real bagels.
That is the whole truth!!

[Espi]

Even as a kid I never really liked bread very much and we do have very good bread here. But I never lost the taste for cake and pies :D .

[kelster]

Gotta come to NY. Only place to get real bagels.
:yeahthat:

DEFINITELY!!!!!!!!!!!!!!!!

NY native here!!

[Liza608]

Even as a kid I never really liked bread very much and we do have very good bread here. But I never lost the taste for cake and pies :D .

Mmmm, I also love cake. What am I talking about, I love all carbs.:rolleyes:

[Espi]

Me loves my fats and fats+carbs (cake, icecream, crisps). It's not fair that refeeds leave out the fun stuff = fat. That's why free meals rock so much more :D