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  • Carb up!

    As my weight loss has stalled I've just had my first ever carb up primal feast, as a late lunch. I got up late and skipped breakfast then went to the supermarket and cooked this:

    Main course: 2 trout fillets pan fried in a dessert spoon of coconut oil with a spinach, rucola and watercress salad with a pesto dressing, and 600 g jersey royal potatoes with 2 dessert spoons of garlic mayonnaise, spring onions and fresh coriander.

    Dessert: 300 g full-fat goat's yoghurt mixed with approx 70 g maple syrup, 2 shots of dark rum, 40 g broken meringues, 125 g raspberries, 125 g blueberries. Yummy!

    Washed down with two gin and tonics.

    Should I be eating less fat on a carb up? I usually eat about 100-120 g carbs in my evening meal which is post-workout 4 days a week, 40 g at lunch and 15 g at breakfast.

    My tummy hurts. Think I'm going to have to go for a little lie down.
    F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

  • #2
    I would definitely decrease fat on days you are higher in carbs. The high fat/high carb diet is what most people do that gets them overweight. Hopefully, by decreasing fats you can stay in a calorie range where your body burns through the carbs and does not store anything as fat. Going higher. Carb only on days you have a pretty hard workout will help you burn those carbs up as well.

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    • #3
      Carb ups seem to be most useful for those who steadily restrict carbs to bellow 100g/day on a consistent basis. Then you have one day every couple-few weeks where you get lots of carbs. Being that your day to day falls in the 150g + range I really don't know why you would need it.

      If your exercise routine is ultra intense 4x/week I would just do like you have and increase carbs by about ONE sweet potato for each workout being that 30-50g is likely all the extra glucose you burned. Of course that is assuming that your workouts fall in the "primal" range. If yours are like split routines twice a day, or your banging away for 2+ hours each workout that would obviously make a difference.

      Guess thats not your question, but I do wonder why you feel you need to "carb up"?
      Last edited by Neckhammer; 06-17-2012, 10:56 AM.

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      • #4
        My workouts are 2-3 hours - a bit of yoga followed by lifting and 60 - 100 mins of low-level cardio with sprints. I burn at least 100 g of glycogen during a workout. I watch TV at the gym so I don't get bored. I have a very sedentary job and was very active when I was younger, so I need the physical activity. Mark recommends 5 hours of low level cardio a week - I feel better when I exceed that.

        Thus my carb intake (mostly starch) is low with that taken into account, and I go into ketosis for a few hours each day.

        I believe I may need a higher carb intake than average as my muscles have to work harder due to having hypermobile joints. My muscles are definitely very insulin sensitive as my blood glucose readings are always in the ideal range.

        Anyway, I think at least one high carb day a fortnight will help boost my thyroid function. I'm starting to need more sleep and finding it harder to get up in the mornings - I think the awful weather we've had for the past 10 weeks plus a few stressful events in my life haven't helped.

        It often seems to pay to mix things up. There's no harm in experimenting - that is in my nature.
        F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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        • #5
          oh lord so many numbers.

          just eat and feel good.
          You lousy kids! Get off my savannah!

          Comment


          • #6
            Originally posted by Grumpycakes View Post
            oh lord so many numbers.

            just eat and feel good.
            I don't count anything strictly or have a set number of calories per day - I just ballpark. I do try to listen to my body and adopt an intuitive approach. I think if anything I should start counting fat!
            F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

            Comment


            • #7
              I have a question about this and didn't want to create another thread.
              When people say to lower fat intake when carb refeeding, approximatively how low should I go please ?

              Thanks
              Young self-caring Paleo-eater from France.
              (So please forgive the strange way I tend to express myself in your beautiful language )

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              • #8
                I've gone back and forth about decreased fat on high carb days. Stick with whatever amount of coconut oil you usually eat & remember potatoes don't taste good without butter. Actually the trick I used to do is to chill the potato; cold potatoes are actually pretty good without butter.

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                • #9
                  Originally posted by paleo-bunny View Post

                  Main course: 2 trout fillets pan fried in a dessert spoon of coconut oil with a spinach, rucola and watercress salad with a pesto dressing, and 600 g jersey royal potatoes with 2 dessert spoons of garlic mayonnaise, spring onions and fresh coriander.

                  Dessert: 300 g full-fat goat's yoghurt mixed with approx 70 g maple syrup, 2 shots of dark rum, 40 g broken meringues, 125 g raspberries, 125 g blueberries. Yummy!

                  Washed down with two gin and tonics.
                  Can't help, but I'd just like to say: NOM-DIDDLY and please can I come to your house for dinner?
                  http://www.marksdailyapple.com/forum/thread55701.html

                  Comment


                  • #10
                    yeah, if you're going to make it a point to eat really high carb on one day, for whatever reason, i would limit fat. not because of any problems eating carbs and fat together, but simply because if you don't - that's a huge caloric hit.

                    Comment


                    • #11
                      Originally posted by Daydreamer View Post
                      I have a question about this and didn't want to create another thread.
                      When people say to lower fat intake when carb refeeding, approximatively how low should I go please ?

                      Thanks
                      you don't have to be too precise about this, but the idea is to maintain a comprable caloric intake.

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                      • #12
                        Many thanks for all your latest responses.

                        To clarify, I think I need to do some more calorie cycling in general, but I asked about fat as I would like to get max benefit from a carb-up and the general advice does seem to be eat less fat. I find low-fat meals very unpalatable, but generally my heavier carb evening meals are moderate fat compared to breakfast and lunch.

                        I think I stalled my weightloss by making IF chronic when I had a week off work recently. I only ate 2 meals a day apart from a day I went to London and ate lunch in addition to breakfast and dinner when I met up with a friend. Prior to this I had been eating 3 meals a day on weekdays and 2 days a week on weekends so while off work I adopted this pattern without thinking about it. I think this chronic IF lowered my BMR, in addition to effects of stress after my car was written off by a drunk driver. I couldn't get to the gym much (I'm not good with courtesy cars) and although I walked more (often in the rain) that was not enough exercise for me. I have been sleeping way more than normal for this time of year.

                        Anyway, the good news is that I have done less exercise than normal after that carb up, had fish and a large portion of chips for lunch yesterday, and had a large lunch courtesy of my employer this lunchtime (prawn omelette, chips and a bottle of cider), went to the gym this evening for the first time since Saturday, and I haven't gained any weight! I did some hula hooping and very relaxed walking in the sunshine y'day evening on the downs while watching a few hot air balloons float very slowly overhead. My guts look more distended though due to increased pufa consumption.

                        To clarify: chips means potato fries in England.

                        Thanks nibbler - I enjoy being creative in the kitchen. I think that was the first time I tried maple syrup and I love the depth of flavour.
                        F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

                        Comment


                        • #13
                          Originally posted by paleo-bunny View Post
                          ...I think I stalled my weightloss by making IF chronic...
                          Well I don't have any precise measurements that I've taken but I know I continue to look leaner every month and I IF every day. Could just be a personal/gender thing as Mark has recently pointed out. I don't seem to have a problem with it.

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                          • #14
                            Originally posted by Nibbler View Post
                            Can't help, but I'd just like to say: NOM-DIDDLY and please can I come to your house for dinner?
                            um telling you. That dessert is GIVING ME LIFE! All my favourite things in one.

                            Comment


                            • #15
                              Originally posted by Daydreamer View Post
                              I have a question about this and didn't want to create another thread.
                              When people say to lower fat intake when carb refeeding, approximatively how low should I go please ?

                              Thanks
                              I think it's about not going to high in calories. Also a theory is that you should avoid fat PWO becase it slows down the absorption of protein and carbs which is what you don't want PWO
                              well then

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