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VLC now "fatter" than ever.....seeking help with carb refeeding

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  • VLC now "fatter" than ever.....seeking help with carb refeeding

    Started primal about 6 months ago with the intention of eating good clean real food, increasing energy levels, improving muscle tone and dropping some body fat. I started out at a healthy weight and what I assume to have been a healthy metabolism....5'3"; F; 108lbs. I felt great for a couple months with a noticable difference in my waistline and muscle tone. Then, I don't know what happened!! My energy is low, my moods are up and down, and I have grown a soft layer of fat around my midsection and thighs! I still weigh the same but can't get into my jeans. My menstral cycle is all over the place and I am feeling somewhat depressed and confused....even angry that I let this happen to myself! I think I have wrecked my metabolism and sent my hormones into a tailspin by eating so much fat and so little carbs.

    I have been reading a lot about carb refeeds and other people having problems with this similar experience of weight gain on VLC. This week I took a break from primal/ VLC and ate some bread, a little pasta, a beer or two, and even some ice cream. This is certainly not a path I want to continue down but I know my body needs more carbs I am just not sure how and when to work it into my schedule. Choco, Resident Refeed Expert, if you or any others who are skilled at carb refeeds are out there reading this I would love some suggestions and guidance. I am so confused and just want to do the right thing before I do anymore damage....and need to buy a new wardrobe!

    BTW, I am a yoga and pilates instructor and personal trainer as well as a busy mom of three young children. My workout schedule includes two days of lifting, one day sprint, 2-3 days power yoga and 1 day pilates. I try to take one day off a week which may include a long walk/hike or just playing with my kids. I get 7-8 hours sleep most nights. I have been consuming about 100g protien, 50-100g of carbs and 80-110g of fat on most days.

  • #2
    I feel your pain. VLC did me no favors. I still have VLC days and don't feel guilty if I don't get fruits or veggies every single day, but I certainly don't make it a habit anymore.

    I look forward to hearing others' responses.

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    • #3
      If you don't need to lose weight you can up the carbs to 100gms to 150gms per day.

      http://www.marksdailyapple.com/the-p...#axzz1p9S9uJ3w
      Last edited by kkarrolle; 03-14-2012, 08:13 PM. Reason: Added link
      Achieving goals takes a backbone not a wishbone

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      • #4
        hi, when you say 50-100 grams of carbs, are we talking about real starch? or are you counting the carbs listed for broccoli and onions and stuff like that? i'm not big on 'refeeds' as a concept, but i'm big on getting starch everyday, about 20% of my calories. i hold steady at that amount, and take in more on days when i lift.

        i see no point in going VLC or ketogenic all the time. having a day in ketosis is one thing, living in ketosis is another. you will most likely bump into problems, it's a matter of time. sounds like you're there.

        if you make it a point to include primal starches (sweet potatoes, peeled regular potatoes, plantains, taro, yuca, or white rice) everyday, you won't have to do a 'refeed.' you won't crave bread and pasta either.

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        • #5
          Don't equate carbs with grains and sugars. There is a bounty of healthy beautiful carbs you can incorporate in to your diet - squash, fruit, honey, sweet potatoes, plantains and white rice would all be better choices.

          Do you eat liver, bone marrow, bone broth, brazil nuts, sea vegetables, or oysters? These foods contain nutrients that can be difficult to get in sufficient quantity eating a diet of mostly muscle meat and low carb veggies - so I would suggest adding these foods to your diet as well.
          Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

          http://www.krispin.com/lectin.html

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          • #6
            It took me a while to warm myself back to white rice, and I'm happy to have reintroduced it. I had some today, spiced up w/ sardines; and didn't suffer carbocoma..
            If you have a problem with what you read: 1. Get a dictionary 2. Don't read it 3. Grow up 4. After 3, go back to 1/ or 2. -- Dennis Blue. | "I don't care about your opinion, only your analysis"- Professor Calabrese. | "Life is more important than _______" - Drew | I eat animals that eat vegetables -- Matt Millen, former NFL Linebacker. | "This country is built on sugar & shit that comes in a box marinated in gluten - abc123

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            • #7
              I'm confused because I don't consider 50-100g carbs 'very low carb.' That may be low carb, but 'VLC' is usually less than 25g daily. Also, what is your calorie level? Is it possible that you've been consuming more food with Primal eating, and thus the fat increase? I really don't think lowering carbs by itself ever causes fat storage. In the absence of excess 'fuel,' the body doesn't store fat.

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              • #8
                Carb refeeds are usually used in conjunction with heavy lifting.

                I'd just add in starch to you diet that works for you(starch is generally safer than fructose, but experiment if you want).

                A good way to start is to eat a potato or done white rice with dinner.

                You experience is very common and adding carbs almost always helps.
                Lifting Journal

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                • #9
                  Jakey, thanks for the suggestion. I think adding in some starch everyday may be a good place for me to start. Do you suggest adding with dinner? How much? How much rice do you suggest would provide a reasonable amount of carbs for someone my weight/size? How many carbs do you think I should be consuming each day? Should I be eating starch with every meal? Should I lower the amount of added fat I am consuming? What about coconut oil and butter? Should I drop some calories to get rid of the extra fat I accumulated around my waist?

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                  • #10
                    I think you're too busy and causing stress to yourself. Women can't work as hard as men do and expect results. I suggest slowing down somewhere and try again. :-D

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                    • #11
                      I think you've gotten some good feedback so far. I'd try adding in maybe 100g (400 calories) of starch on heavy lifting days (and maybe sprint day also). Definitely decrease fat intake on these days. 100g of carbs is a little more than 1/2 cup of dry, uncooked rice. Many people here (myself included) follow Leangains principles and have had good results.

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                      • #12
                        Hi hun - I can relate to this, hence I'm now on yet another tweak to try to correct the fact I've stopped losing weight and never really lost a lot in the first place - even tho I've looked better and felt a lot better too!!

                        Therefore I've been doing a lot of reading of old posts on this subject and came across this link on one which was a really good and informative read and explained a lot to me!!

                        Synthesis: Low-Carb and Food Reward/Palatability, and Why Calories Count | Free The Animal

                        Hope it can help you too - don't give up and don't succumb to sugars/grains for your carbs - veggies and fruits can give you much healthier carbs!!

                        H x
                        An English girl who's been on lots of different diets, weight gone up and down but always been a naturalist at heart and have always wondered why "Conventional Wisdom" diets don't allow you to eat red meat and nuts - that are purely natural things?! So feel I've found my niche in the PB/Paleo Lifestyle and really want to make this my way of life for good!!!

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                        • #13
                          I think that although 50- 100 grams of carb is not technically VLC, it may be for your body and activity level. I am one of those people who became very ill after being VLC, below 25g, off and on for a year. I have upped my Primal carbs to 75+ by adding fruit to breakfast starchy vegetables to lunch and dinner. Do not use wheat as a source of carbs.

                          You are very active and not overweight. You could easily do 150g or more. Believe me, you will feel much better.
                          Primal since 9/24/2010
                          "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                          Created by MyFitnessPal.com - Free Weight Loss Tools
                          MFP username: MDAPebbles67

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                          • #14
                            The more I read the more I get the impression that unless you are very overweight (which I am not) then VLC is not a good idea. I have not seen any weight loss from my Primal switch in January, although I wasn't particularly looking for any it would have been a nice 'perk' to have lost a few.

                            I am having to rethink how I am eating because I just assumed that by eating VLC I would automatically be eating under my calories, however, as per your experience I am worried now that I will actually put weight on.
                            Perseverance is not a long race; it is many short races one after the other.
                            Walter Elliot

                            I am a horse for a single harness, not cut out for tandem or teamwork; for well I know that in order to attain any definite goal, it is imperative that one person do the thinking and the commanding. Albert Einstein

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                            • #15
                              Originally posted by badbunny View Post
                              The more I read the more I get the impression that unless you are very overweight (which I am not) then VLC is not a good idea. I have not seen any weight loss from my Primal switch in January, although I wasn't particularly looking for any it would have been a nice 'perk' to have lost a few.

                              I am having to rethink how I am eating because I just assumed that by eating VLC I would automatically be eating under my calories, however, as per your experience I am worried now that I will actually put weight on.
                              Yes, this is beginning to be the consensus around here. VLC comes with drawbacks and side effects, especially for relatively lean, active people, and it's not a good trade for many.
                              Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

                              My Primal Journal

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