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Thread: Carb Refeeding- Does this apply to me? page

  1. #1
    trigirl85's Avatar
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    Carb Refeeding- Does this apply to me?

    Ok, so I just read Mark's post on re-feeding and I am wondering whether any of the very knowledgeable people on this forum might be able to tell me if it would apply to my situation. I eat LC- about 20-35 g a day as I eat only two meals a day mostly now when I'm hungry (was doing more before) and I am trying to lose fat and having a really hard time as you may have read from past posts/journal. I don't crave carbs at all, but my energy could be better but I am not really lean right now looking to get incredibly lean. I'm doing everything I'm supposed to and getting nowhere either by scale, by clothig fit, or what I look like in the mirror. Could this be because my leptin it too low and I need a re-feed day to boost it or is this just not applicable because I'm not that lean right now?
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    I definitely think it's important for anyone keeping their carbs that low to do a carb-up day each week. Your leptin levels will drop if you don't and weight loss will more than likely stall. Lots of fruits, and some tubers should do the trick.

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    So can I only do this on a lifting day or can I do it on my swimming day which would be the next most effort for me because I sprint then. Do I need to really go up to 200 g? So 800 calories from carbs and then only protein at night before bed with very little fat?
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    Quote Originally Posted by trigirl85 View Post
    So can I only do this on a lifting day or can I do it on my swimming day which would be the next most effort for me because I sprint then. Do I need to really go up to 200 g? So 800 calories from carbs and then only protein at night before bed with very little fat?
    Sounds good but go for a little more carbs... 800 calories is only 200 grams. Shoot for 3-4 X body weight in grams.
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    With my understanding of refeeds, I would say no. If you have a lot of stored body fat and are not starving yourself, you will secrete sufficient leptin. Also, you don't sound like you do a lot of strenuous exercise, in which case you won't need to refill muscle glycogen as long as you're not very low carb.
    A refeed becomes important when you're lean and dieting to become leaner (even using just a slight calorie deficit), OR when you're starving yourself. Overweight individuals will secrete sufficient leptin even on a moderate calorie deficit.

    On the other hand, if you feel like shaking things up, and you don't have a problem with clean carbs (insulin resistant), then I see no problem in eating higher carbs once in a while, but I probably wouldnt go very high carb very low fat more than once every ~10 days when not lean.
    Hope that helps, good luck

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    Quote Originally Posted by Pandadude View Post
    With my understanding of refeeds, I would say no. If you have a lot of stored body fat and are not starving yourself, you will secrete sufficient leptin. Also, you don't sound like you do a lot of strenuous exercise, in which case you won't need to refill muscle glycogen as long as you're not very low carb.
    25-30 grams is very low carb, and I do think a carb-up day would help any potential stalls in weight loss.


    I wouldn't worry about what kind of day it is, exercise-wise...might give you more energy for heavier lifts.

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    Quote Originally Posted by tradawg View Post
    25-30 grams is very low carb, and I do think a carb-up day would help any potential stalls in weight loss.
    You're right that could be considered VLC, but I still think it's sufficient for replenishing glycogen stores unless trigirl85 is sprinting/max-lifting/HIIT ~3 times a week, and the leptin point is moot since trigirl85 isn't lean and cutting calories, and thus it is unlikely her body is down-regulating leptin to begin with (she could even be leptin-resistant, making up-regulating it doubly moot).
    Manipulating leptin is something that's done to go from 10-15% bf to single digit body fat coupled with dieting, and there's a chance that gorging on carbs will cause weight gain for the poster.

    If you've plateaued for a long time, go ahead and give it a try and see if it helps, but I think looking at other factors like cheats and micro-nutrient composition first is more important.

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    I don't think a day with lots of fruits and a sweet potato would be considered gorging on carbs.

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    Quote Originally Posted by Pandadude View Post
    You're right that could be considered VLC, but I still think it's sufficient for replenishing glycogen stores unless trigirl85 is sprinting/max-lifting/HIIT ~3 times a week, and the leptin point is moot since trigirl85 isn't lean and cutting calories, and thus it is unlikely her body is down-regulating leptin to begin with (she could even be leptin-resistant, making up-regulating it doubly moot).
    Manipulating leptin is something that's done to go from 10-15% bf to single digit body fat coupled with dieting, and there's a chance that gorging on carbs will cause weight gain for the poster.

    If you've plateaued for a long time, go ahead and give it a try and see if it helps, but I think looking at other factors like cheats and micro-nutrient composition first is more important.
    You seem to know a lot about this subject... when exactly would you recommend a carb refeed then? Say I have about 5-10 pounds to lose, am lifting weights 5-6 times a week, 2000 calories and 50 grams of carbs daily... would a refeed be appropriate for me?
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    I think lots of fruit and sweet potatoes would be gorging on carbs. I'm not against it, but I average about 20g of carbs a day. Anything over 100 would be 5xs normal and gorging.

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