Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
18 Jun

Carb Refeeding and Weight Loss

Part of the allure of the Primal eating plan is that it’s effortless. There’s no calorie counting, no stressing over macronutrient intakes – eating PB simply means choosing to eat real, whole foods that man has been eating for tens of thousands of years. You can go higher carb or lower carb (I initially recommend low carb, just because it makes losing weight and stabilizing your metabolism incredibly easy, especially for folks coming off the SAD), and as long as you’re eating real foods you’ll be getting healthier and losing body fat.

This isn’t enough for everyone, though. To go back to yesterday’s “hormones as software” analogy, some people are hackers who relish digging deep into the fine print of software manuals discussing human nutrition and hormonal responses. Others – the bulk of my readership – are cool with using their standard-issue, factory Mac or PC to reap the basic benefits of Primal living, while others prefer learning Unix and taking night classes in comp sci down at the local community college after work. They’re the ones who spend the time to fiddle with the programming language of our bodies in order to become real hormonal hackers. I get that. I love that stuff, too, if only to able to take the information and distill it for a large audience. Though one can see tremendous results with minimal effort following the simple principles of the Primal Blueprint (i.e. how I approach my own eating habits and how I recommend others do as well) digging deeper into the science of leptin and how carb refeeds impact leptin levels can unlock an entirely new level of fat loss (and understanding of why that fat loss is occurring).

All this leptin and carb refeeding stuff was prompted by reader questions; I get a fair amount of questions about carb refeeds, and, because the PB is a moderate to low-carb plan, people (understandably so) tend to assume that carbohydrate refeeding contradicts its basic tenets. They make an incorrect assumption.

As mentioned earlier, the Primal Blueprint is the simplest, most enjoyable, most sustainable way to normalize your weight, a description borne out by my own experiences and the experiences of my readers. If you don’t want to fret over every last macronutrient as you lose weight steadily, a low carb, high fat, moderate protein Primal eating plan will do the trick. That said, I am not overly concerned with getting folks to 6% body fat, nor am I interested in producing champion body builders. I have nothing against getting as lean as possible; it’s just not my focus. Turning the Primal Blueprint into a super-leaning out program would mean changing its inherent nature as an effortless system without weighing and measuring. You see, I’m concerned with helping people reach their natural genetic potential through sustainable lifestyle behaviors. And for most people, their natural genetic potential is pretty damn good – lean, strong, fit, healthy. Very few people can achieve that ultra-ripped, Men’s Health cover model look without significant, painstaking adherence to a strictly regimented program.

Carb loading or carb refeeds can be used, quite effectively, by those interested in dropping the last couple body fat percentage points. I wouldn’t recommend it for overweight individuals. For them, sticking with a low carb, Primal eating plan is the easiest, safest way to drop the pounds. And you can do it with Primal foods.

The purpose, as I see it, of carb refeeds is the restoration of leptin levels in the dieter. As we know, caloric restriction reduces leptin levels. With lower leptin comes increased hunger and reduced adherence to a diet. Cravings arise. Energy wanes, immunity suffers. The lack of leptin elicits the cascade of hormones that down regulate metabolism and energy expenditure. Your muscles use less energy and become more efficient – but weaker and less effective. Menstruation and fertility become issues. Dropping calories even more just makes the problem worse. You need to restore leptin, at least for a bit, to right the path. A carb refeed can help you achieve this.

Who needs to refeed? No one “needs” a carb refeed, especially if he or she is feeling good, looking good, and continuing to lose weight with plenty of energy. I never consciously stuff myself with carbs, and I’m doing okay. Remember, too, that a low-carb eating plan doesn’t equal a low calorie eating plan. If your weight loss has stalled, however, and hunger is a constant issue, no matter the depths of your caloric restriction, it may be wise to consider a periodic carbohydrate refeed. If you lack energy throughout the day and your immune system is suffering, you might need to restore your leptin levels with a carb refeed.

Here’s the quick and dirty Primal way to do it:

On your heaviest training days (heavy lifting, sprinting, anything that results in glycogen depletion), increase your carbohydrates and limit your fat intake. Yes, limit your fat intake to around 50g (eyeball it – don’t demolish that stick of butter today). Don’t cut it out altogether, mind you, but emphasize carbs over fat. Fat doesn’t have much of a short-term effect on leptin, and, since we want to increase leptin in the short-term without gorging on overall calories, limiting fat and emphasizing carbohydrate is the way to go. Don’t do much to your protein intake. Just keep it relatively normal. Limit your refeeds to once, maybe twice a week, and always after really big workouts, but really go for it. Eat a lot of yams, sweet potatoes, fruit, plantains, squash – any Primal source of starchy carb will do the trick (grains and legumes are still problematic, so keep away). Eat more total calories than you’d normally eat and way more carbohydrate calories than you’d normally eat – at least 250 g-300 g worth. Finish your refeed day with a decent chunk of lean protein (chicken breast, cottage cheese).

You’ll probably get that bloated, water-weight feeling the following day, especially if your diet is relatively low-carb, but that will go away after a day or so. Leptin will rise (independent of fat storage), glycogen will replenish, and your appetite will normalize. Since you’re already fairly lean with low circulating leptin (and, remember: you should be relatively lean before employing refeeds), your leptin senstivity will be high. The leptin bounce won’t be enough to dull your leptin receptors; that generally only happens with the obese, who have chronically elevated leptin.

There are other methods. Some experts recommend two or three day-long carb binges. Others say a week long refeed works best. I don’t know about you, but that seems like too much work. I honestly can’t see myself giving up pastured butter and ribeyes for a week straight. Starch without fat gets real old, real fast.

I may not find refeeds necessary for my goals, but I recognize that they can help people reach their goals. Everyone’s different. I can’t guarantee my way will work – you may have to get super strict and follow Martin Berkhan’s or Lyle McDonald’s methods to reach your desired level of leanness. Still, the Primal refeed is worth experimenting with, especially if you’ve reached a plateau lasting a month or more. I’m a big fan of steady, gradual weight loss, and the leaner you get the slower it gets, but it’s not for everyone. The above recommendations simply represent a way you can adhere to the Primal eating plan and still tinker with carb refeeds without overly disrupting your usual diet.

If you’re still having trouble reconciling the refeed notion with your idea of Grok’s lifestyle, just imagine you found a bushel of mangos, or happened upon a particularly fruitful trove of edible roots. You think Grok would have tossed those mangos to avoid the carbohydrates?

Let me know how it works out for you!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I think you can get the same leptin reset without carb loading just by cycling calories. I have been Zero Carb for 18 months (1.5 years) and yes, I’m a female. I also support the paleo diet, so I’m not against it being ZC. Anyway, I am an active lifter and I do cardio, bodyweight, hiking, etc. I just have one day a week or two where I eat higher calories in protein and fat, keeping the same ratios I normally do (about 65-70% fat and 30-35% protein). I see no reason the body needs carbs for your activity level if you are fat adapted as I am after 18 months. I have no desire to add in any other foods. I don’t believe women do less well on VLC/ZC; it all comes down to goals and personality. I am sitting at 104lbs. and 14% body fat and this is due to ZC and fasting.

    Katelyn wrote on September 10th, 2010
  2. Katelyn,

    One of Mark’s references in this blog post showed that dietary carbohydrate stimulates leptin, not dietary fat.

    I’m what I call “modest carb”, usually 100g per day, but the “refeeds” have helped me keep body fat in single digits easily. I’m into it, it feels good, and really does work. On those days I eat about 200g-250g carbs per day, but not more calories, just different ratios. After eating modest low carbs for so long, it’s almost difficult and gluttonous to eat 200g per day. Which is still far less than the average American.

    Derek Weiss wrote on September 10th, 2010
    • Derek:

      I think most of the problems low carb dieters run into down the line, which is blamed on low carb, is due to low calories. I was just pointing out that because I am active, I eat more than I feel hungry for, being Zero Carb, to make sure I get my nutrition in (I like to track and use Fitday every day and weigh my food…it is easy because my meal is some meat, eggs and butter). I eat 95% organic / grassfed meats, eggs and butter. I just don’t see that it is necessary for active, healthy people to do carb refeeds, particularly as it was not an automatic option for paleo man. I am not saying not to do it, but I hate the inference that one cannot be highly active, and female, and be Zero Carb for the long haul. I plan on doing this for the rest of my life if the past 18 months is any indication of the success I will continue having.


      Katelyn wrote on September 10th, 2010
      • Hey Katelyn,

        I would be very interested in hearing about your journey in ZC and VLC! You are right now where I’d want to be, and I do seem to do better on VLC than most women. I’m just constantly conflicted because of all the contradicting opinions/ information out there!

        I’d love to hear from you: ally.makher(at)

        NSWM wrote on October 19th, 2012
  3. Katelyn,

    I think the most important thing is to do what makes you feel good and what works for the you, the individual.

    I don’t feel well below 75g carbs per day, and not to be vain (well, that’s a lie), but doing weekly carb refeeds has helped me keep the elusive “six pack”. I stalled out just eliminating more carbs.

    The other appeal for me to doing refeeds is my unending interesting in endocrinology and how it relates to every day life. Fun stuff.

    Derek wrote on September 10th, 2010
  4. Short question. Will a low carb primal eating plan always result in low leptin levels and associated lower basal metabolic rate thereby limiting weight loss?

    SeanChan wrote on November 11th, 2010
  5. You mentioned not eating grains (?) and legumes on high carb, just curious why’s that?

    Z wrote on November 25th, 2010
    • Because grains and legumes are toxic to the human body.

      Griff wrote on November 25th, 2010
  6. Great site with nice articles… thanks for sharing.

    Freddy wrote on December 10th, 2010
  7. Great Product…

    It’s a best way to weight loss easy, fast and sure…

    It’s a Program highly recommended!!!


    Richie Diet wrote on January 3rd, 2011
    • Hi Spam :)

      Grok wrote on January 5th, 2011
  8. The primary aim of a refeed is to prevent your body from feating upon itself for quick energy.

    Low carb for too long triggrs hormones (not just leptin) because your body now thinks it may be starving. A single day of hi-carb is enough to “reset the clock” and allow *extremely* low or even zero-carbs again.

    If you need to shred fat fast, try near zero-carbs (veggies ONLY) for 3 days, and a refeed towards the end of the 4th day.

    Rinse and repeat.

    I don’t care what body fat level you start off with, that will work.

    Someone suggested going low on water – no. Water helps the whole process along.

    The idea of just going low-carb for a week, or weeks, even months, at a time? No. Your body will simply react and adapt.

    The whole idea of a refeed is to trick your body into thinking carbs are plentiful, just not right now, so it is happy to switch to the ’emergency’ energy of fat – because it doesn’t think this is a real emergency.

    If it DOES think this is a real emergency (low carb for too long) then it will nibble at your own muscle tissue for fast energy. Such as during a workout.

    Fat storage isn’t intended for daily use, it’s for extended emergencies such as illness or major injury. So the trick is to assure the body that calories, especially carbs, are readily available – but for now let’s use some fat.

    It’s a balancing act. Your body will react within 3 or 4 days, so that’s the ideal time for a refeed. And yes, you SHOULD consume enough healthy carbs for insulin to start storing some as fat – that’s the trigger that prevents the ‘starvation reaction’ hormones.

    Sorry for such a long post but my impression is many readers misunderstood the original article.

    Mark is talking about long term versus short term. Long term just ‘reduce’ carbs and you’ll do well. If you want a bodybuilder style ‘shred’, zero carbs and refeed every 3 or 4 days.


    Alan wrote on January 5th, 2011
    • I believe you’re confusing low carb with low protein and low calories.

      Also, fat storage *is* intended for daily use. If you don’t understand this you don’t understand why people go low carb.

      mm wrote on September 11th, 2011
    • Finally some good and coherent info! :)

      NSWM wrote on October 19th, 2012
  9. Wow terrific info here. i like your title because i love apples too. The Diet Solution

    eric wrote on January 19th, 2011
  10. Hey guys.

    A few things I wanted to point out after much success with carb re-feeds and cycling with my clients:

    If you’re over 15% body fat, all you ‘need’ would be one cheat meal a week, with a max of 100 grams of carbs in one sitting… Then you’d be back to low-carbing for 6 days.

    With my clients that lift “Heavy”, I place the re-feeds on the days of their most strenuous lifts, and try to have them eat the majority of their carbs pre & post workout.

    Like Mark Said, keep fat low (between 30-50 grams) and protein around 1 gram per pound.

    Food Sources: Sweet Potatoes, Quinoa, Brown Rice, Oatmeal, and Fruit (utilize mainly starchy carbs)

    Finally, if your goal is to lose fat (and retain or even gain muscle) then you will only have one or two “high-carb days” per week, the other five or six days being your paleo or fasting days.

    It’s really not too complicated:
    -High Carbs
    -Low Fat
    -Eat most of the carbs around workouts
    -Over 20% body fat: 1 cheat meal a week
    -12%-15%: 1-2 refeeds (If desired)
    -8%-12%: 2-4 refeeds (If desired)

    Matthew wrote on February 25th, 2011
    • Great comment. I’m saving this now. Thanks.

      Chris Aquilino wrote on March 14th, 2011
  11. I think I’ll have to try carb re-feeding some time after a workout. I’m feeling a little beat, and my hormones are low (female), so I figure it might be a good idea to try out; see if I get more energetic!

    And Mark, thanks for ALL your GREAT, GREAT posts! I love reading them; keep ’em coming!

    Rikke wrote on April 14th, 2011
  12. good luck i ran into this post. my biggest addiction foodwise is mashed potatoes and as of late i’ve felt a lil low on energy and craving carbs like crazy. at work i ate mashed potatoes like my life was ending and i didnt worry about low fat (had it with steak and tried this awesome avocado salsa). i didnt regret it either because the guilt sucks (stress u know). and i feel great right now =) hungers down, enegrys great ( just did the 500 rep WOW) and i had potatoes beforehand for breakfast. weights 116 and since spring has not changed even tho i have binged like this before (hard to resist when you work at a country club that has great food)

    steffo wrote on August 17th, 2011
  13. So my question..
    If I’m going to do a refeed when should I do it? I typically lift 3 times a week, early morning, around 630am. (intensely).
    Would a refeed be better on the day before and intense workout? Or should I do through the day after I did a workout that same morning?

    Nathan wrote on August 29th, 2011
    • Start your refeed after your workout and end it after 300-500 grams of carbs have been ingested.

      Bill wrote on December 13th, 2011
  14. Can someone give some good daily meal plan based on this…..thank you

    Joseph moya wrote on October 22nd, 2011
  15. Regarding the ‘effectiveness’ of carb refeeds here is the scoop. If your muscle and liver glycogen levels are depleted then it will work great. Therefore, if you have VLC it for say 3 days straight, then do a anaerobic workout involving legs,back,chest at minimum your muscles will be depleted. Now, between muscle and liver, your body can store about 500 Grams of glucose, therefore if you can eat 500 Grams of dextrose type carbs, ALL the carbs will go into your muscles/liver. Even if you overdo it a bit (say you only hold 300 grams and you eat 500) nothing bad is going to happen. This is how supplement companies can make claims like ‘Gain 15lbs in a week!’ and sell you something with 75 grams of dextrose+creatine. Sure, if your 300lbs steroid muscle man in a carb depleted state and take 4 servings a day for a week, your GOING to add 15lbs to your scale weight via hypercompensation of muscle glycogen stores.

    Bill wrote on December 13th, 2011
  16. A sweet potato is 41 grams net carbs PER 200 grams. I just weighed a normal sweet potato and it weighed 450 grams, so it should be right about 100 grams of total carbs. Minus out the 18 grams of fiber if you want (i wont). That means if you eat 4-5 normal size sweet potatoes (not a big deal) you will have consumed between 400-500 grams of carbs. Drink a lot of water as each gram of carbs will carry with it 4-5 grams of H20 and you will get a headache if you get dehydrated from the tater.

    Bill wrote on December 13th, 2011
  17. Getting In shape Is So Easy to do, Anybody Can Do It

    Top Weight Control Program wrote on February 18th, 2012
  18. So…I only have ten pounds to go until im at an average weight for my height…is this what I should be trying?? or doing to acheve the desired results Mark??
    Thanks so much

    Again, your website is like my bible!!!
    truelly appriciate it!

    Tuti K wrote on February 25th, 2012
  19. Great read! Ive known about refeeds since I’ve used them during my fitness competition to get very lean for stage but I had been looking how to do if the primal way, thanks!!

    Alyssa wrote on March 2nd, 2012
  20. I would like to try this. Im 5’4′ 135 pounds, 23 years old. 25% BF (Or so my scale says) It seems to be hard for me to loose fat and I’ve been pretty low carb for a while. On the days that Im not cycling, or refeeding (I plan to do one day) should I keep my carbs around 50-100?
    should I :refeed: only after a work out?

    sarah wrote on April 26th, 2012
  21. This was the first site I found, on refeeding.

    I am currently doing a low carb and high protein cutting diet and I really feeling the effects.

    I was thinking of doing a refeed but I only started the low carb and high protein diet 2 days ago.

    Should I just keep on this and then starting next week, incorporate the refeeding. Or does it not matter when one starts refeeding?

    Lil C wrote on May 28th, 2012
  22. Chris Powell, of Extreme Makeover-Weightloss Edition, has a book out. It’s hard to argue with his results, and it’s relatively easy to tinker with it to make it less grain/legume heavy and swap in more friendly starches. But essentially, it’s the “poor man’s” carb-cycling he does for his obese clients: 1 high carb, 1 low carb for a week. On the high carb days, fat should be minimized as much as possible, and on the low carb days, ditto. If I was to arbitrarily use a number for both, 50g or less on their respective low days would seem right. The seventh day is eat what you want, within reason. Near the end of the book, he finally gave calories he’s had success with: Low-carb days were approximately 1600 and high-carb days were approximately 2000. The cheat/refeeed day was 3000. This could be a mechanical template one could use and easily make it primal friendly by keeping the protein constant on all days and adjusting the other macro’s as needed.

    Gaby A. wrote on July 1st, 2012
  23. Not sure if people are still reading this, but I have been feeling VERY VERY tired… everyday… I started primal eating 4 weeks ago, lost 10 pounds and have no complaints other than feeling EXHAUSTED. I don’t eat a lot because I just don’t feel hungry (not dieting), isn’t it what we are supposed to do? Eat when hungry only?

    I generally have a 2-egg omelette with cheese and bacon for lunch and some fish/veggies for dinner. I drink green tea in the morning and eat some cottage cheese if I feel hungry. Is that too little? Do I need to increase my carbs?

    This is so frustrating, I’m happy I’m losing weight effortless, but I can’t continue feeling this tired forever. Any suggestions?

    PS: I’m 40 years old, 5’3″ and weigh 172 lb as of today.

    Agatha wrote on August 27th, 2012
    • I also am having problems with fatigue. I hope someone will answer you with some helpful suggestions and or an explanation.

      Kate wrote on March 4th, 2013
      • Basically, you are glycogen depleted. Ignore all this ketosis crap and refeed on carbs. Eat carbs for atleast a day first thing in the morning.. 3-4hrs before workout and 30-60mins post workout. You will then be resetting your Leptin sensitivity as well as refilling your glycogen stores in your liver and muscles.

        To be honest, I started with PB but have since discovered that carb cycling (which is what Mark sisson is now advocating) is much better for weight loss,muscle gain and best of all..freedom to eat the dreaded carb!.
        Unfortunately whilst not a terribly unhealthy diet Paleo seems to be just another fad that is not optimal for maintaining the bodies natural balance. Im sure i will be flamed for speaking my mind but this is what I have found, each to their own.

        Marc wrote on November 25th, 2013
  24. It’s funny that before I ever read this or any article about carb refeeding, my body naturally forced me down this exact path “intuitively”.

    Sometimes your body just craves carbs!

    Victor Dorfman wrote on December 17th, 2012
  25. Won´t carb reefeds make me feel the carb flu all over again? This is why I try to keep my carbs low all the time. I would hate to go through the carb flu again. I do not count my carbs but I do believe they are below 100 gr, so I am kind of on a ketogenic diet, right? I like the idea of the refeeding. It´s like having a cheat day, being able to cheat on all yummy healthy carbs. I would like to follow with a fasting day, very strict low carb of 20 gr or less. Will this one time a week refeeding get me out of the ketogenic state? I would think so. But I´m more afraid of the carb flu lol. Will I get the carb flu all over again?

    Lila wrote on March 7th, 2013
    • From what I’ve read, carb refeeding isnt likely to take you out of ketosis or induce carb flu. Look up info regarding Cyclical Ketogenic Diet (CKD).

      M wrote on June 26th, 2013
  26. What would you recommend to a woman around 30% BF who has plateaued for months?

    Sydney wrote on March 12th, 2013
  27. THANK YOU for writing this. I finally feel like playing again after a phase of exhaustion. I’ve been low-carb, high fat, forager for years. Very low body fat. Felt good for a long time, then depletion hit, a little weight gain, just no good. All I needed was a couple days of sweet potatoes with no guilt. YAY leptin. I’ll def be writing about this on my blog and link to you.
    THANK YOU, Mark.
    -Elisa aka Modern Day Wildwoman in Oxnard Shores

    Elisa wrote on April 7th, 2013
  28. Without knowing it, I’ve been doing what you suggest here. I eat high-carb one day a week, and the rest of the week my daily carbs are under 25g. It’s been months and my weight loss has not stalled, my metabolism hasn’t decreased, and my energy hasn’t dropped. I thought I was just having a weekly “cheat day” to keep my metabolism high and eat the foods I miss, but I didn’t know how or why it worked until I read this. Thanks :-)

    Titania wrote on September 20th, 2013
  29. I wish they would encourage this to ppl who have died chronically. It’s all in the mind! Recovering eating disorder of 15 years. Chronic stress led to adrenal fatigue…hasshimotos/hypothyroid, than mono…chronic fatigue…had not eaten red meat in 15 years. I now can’t stop eating buffalo burgers! After years if restriction all systems were messed up leading to stubborn weight gain & having a hx of anorexia & bulimia …those extra lbs were hard to swallow.
    Any thoughts on someone with autoimmune/cfs…don’t want to overdue it…slow intro to weights? Any advice on reintroducing fitness?
    Also, with hx of obsessive eating. It’s easy to love something until you’re suck
    if it. Variety is key!
    Also…anyone believe in synthetic hormone therapy for woman & being on paleo/primal. The impants are controversial & according to this philosophy so unnatural but I have seen they change lives. Than again, many ppl want a pill or implant instead of addressing the underlying problem.
    Food body hormones
    Thanks! Sorry so long!
    Recovering anorexic/bulemic 15 yr vegetarian yoga instructor & nurse…now eating red meat!!! Lol
    I wish eating disorder programs weren’t so focused on weight gain & carbs. It’s a Shame. Relapse is so high. This is my goal…to start a site to help those suffering & educate on how this way of eating can help save your life!!!
    Any links of eating disorders/ paleo wouid help!

    Emily Red Meat Yogi RN wrote on September 28th, 2013
  30. Been Keto for 4 weeks saw inital big drop now weightloss has stalled I am around 10% or less BF (endurance athlete) dont feel I NEED a carb up. But performance is down. Would a clean refeed do me well?



    D wrote on October 4th, 2013
  31. Hey everyone, so, which Paleo-vegetables would one recommand to go on a carb-refeed? I don’t like sweet potatoes very much, are there any alternatives to get to 200-300g carbs?

    SirHammerlock wrote on November 23rd, 2013
    • SirHammerTime,

      Although it was momentarily difficult to accept that you don’t like sweet p’s (personally, I could eat about 3 with dinner), here are some other options, my man.

      Super-Duper Strict Paleo:
      -Any type of potato (other than the types you do not enjoy) – russet, red, white, yellow, blue/purple, fingerling, petite, etc…

      -Rices – white, brown, jasmine, long-grain

      -Quinoa (although most are a little higher in fat than good ‘ol white rice)

      -Beans (Black and Pinto are my trusty companions)

      -Squash/Zucchini/Carrots/Corn/Peas (these are good as “auxiliary carbs” for re-feeds because they are not dense carbohydrate sources, but have fantastic micronutrient profiles. It would not be a fun experience to try and eat 10 pounds of solely these foods to meet re-feed carb needs…. Unless, maybe, you’re getting paid to do so in a competitive eating contest)

      Moderately Paleo:
      -Slow Cooked Oats/Steel-Cut Oats/Irish Oats/Organic Corn Grits (I enjoy all of these, and have never been negatively impacted by eating them, whether in physical appearance or in internal health)

      -Ezekiel Breads

      …I just wanted to point out that you, and everyone else commenting on this post, have plenty of weapons at your disposal. Variety is the spice of life, and most importantly, crucial for sanity when it comes to food consumption.

      I hope this helped you out a little bit. Let me know if you need anything else!


      Matthew wrote on November 23rd, 2013
  32. Mark,
    Thanks for commenting on carbs beeing too boring without fat. There has been a lot of commenters saying that carbs and fat should never be consumed at the same time. I know that carb metabolism is slowed by fat and protein, but I had started to worry.

    JLB wrote on November 25th, 2013
  33. So, from no carbs at all because carbs are a product of agriculture a technology introduced by man to… Carb refeeds are required. To be honest this basically debunks his own book. I guess he couldn’t ignore leptin studies and his reasoning that he didnt mention it was “i dont care about people to get down to low bf%”.

    Thanks for my wasted efforts following your advice, should have known better than to trust some infomercial salesman.
    The PB is now a carb cycling diet thats been around for decades. BTW it actually works.

    Marc wrote on November 25th, 2013
  34. Question…been GAPS for almost a year in an effort to hea the gut for better absorption, BUT am having trouble gaining weight (need about 25#). I consume lots of fat, probably more protein than i should and veggies and a bit of fruit. What is my goal for leptin reception and should i carb load weekly?

    Lisa wrote on December 19th, 2013
  35. Do carb refeeds also work if I am sedentary but tired often, or does it only apply to active ppl? Will it just lead to fat gain while eating in a caloric surplus because insulin levels arehigh but I’m not active to deplete glycogen stores?

    Hiya wrote on February 17th, 2014
  36. Hi there

    I was wondering if anyone can help me. I’m a first timer at refeeding. I understand the concept except I don’t know if to measure the vegetable (in my case butternut) as cooked carbs or as raw weight ? Eg raw butternut I would weight out 600grams (as I read women’s ratios should be – 100carbs,50fat max and protein stays the same – mine being 80grams per day) but then I roasted the butternut and happen to weight it again afterwards and it was 358grams -do I count the carbs on the raw butternut at 600grams or at 358grams cooked?

    Also I read I should be doing this once a week – is that correct

    If needed:
    Age – 27
    Height – 167cm
    Weight – 58kg (looking to loose a little)
    Relatively active – 3/4 times a week

    Thank you

    Tanya wrote on February 18th, 2014
  37. How long should one be in ketosis to start weekly carb refeeds? Does it matter? I’m a 22f who lifts 3x/week half hour per session and I run 20-25 miles per week if that helps. About 23bf but that’s an estimate- goal is to lose those last 5-10 lbs. been in ketosis for about 3 weeks and have seen slow results.

    Alex wrote on September 15th, 2014
  38. I am just a little confused, should that 300-350 grams of carbs all be consumed after the workout or spread out throughout the day?

    Jordon Little wrote on March 24th, 2015
  39. I just want to say that I was impressed with this article. I have not tried his method yet, but from reading it I can say that it is much better written than other articles on the topic of refeeds. So many people ask for the “cookie cutter” method of losing weight. What works for someone might not work for you, so don’t buy into someone else’s formula. Sure, Mark gives a method for losing those last few pounds of fat, but he also does something I rarely see: he tells his readers how you should FEEL when you get to the point where you need refeeds. That is the most vital part of giving someone advice, in my opinion. You can have them try so many different methods, but until you tell them how they should feel when they finally hit that method that works for them, they can be spinning their wheels for years. If you have a lot of fat to lose (>15% for men and >20% for women), sure, refeeds may not be necessary. But when you are struggling to get through your workouts or dreading them because you tired, exhausted, lethargic, sick, not getting enough sleep at night (not because you only set aside 4-5 hours, but because you sleeping patterns are messed up because your hormones are messed up), fantasizing about food more than usual, your stomach is growling all the time, you are getting low blood sugar headaches, or your body has stopped responding to your diet (skin is more “watery” than usual, you hit a weight loss plateau for a few weeks, you’re sore longer than usual, etc.), then it’s time for that refeed! Sorry, I got carried away.

    Matthew wrote on October 30th, 2015
  40. As a matter of fact, I don’t sit on a website the whole day – I just respond when there’s need. Unlike you, troll dearie, I have a life, a husband, a boyfriend, two children, two jobs, and I attend graduate school. When you can match that, do get back with me. Until then, enjoy your mama’s basement and your wasted life.

    Griff wrote on June 26th, 2010
  41. Wow. A husband AND a boyfriend. You are a busy boy Griff. It’s a wonder you find any time to post.

    arros wrote on October 28th, 2010
  42. We operate on a timeshare basis. 😉

    Griff wrote on October 28th, 2010
  43. LOL love it 😀

    Joe wrote on November 28th, 2010

Leave a Reply

If you'd like to add an avatar to all of your comments click here!

© 2015 Mark's Daily Apple

Subscribe to the Newsletter and Get a Free Copy
of Mark Sisson's Fitness eBook and more!