Been low carb (appr. 25???75 g/day) for about a year. Saw great results in energy and fat loss the first month or so, then things kind of stalled. Then I came across the carb refeed idea which made perfect sense to me, so now I have started to try them out. Authors commonly suggest 200???300 gram of carbs during a refeed sitting. I have never really counted my macros, but now when I did I realized what immense amounts of food one must ingest only to get 200 g of carbs. Jasmin rice, for example, one of the starchiest foods around, is 44 g carbs/cup cooked rice. To get 200 g carbs I would have to eat????? 4,5 cups. That???s more than one liter of rice! If I instead opted for, say, white potatoes, I would have to eat over 1 kilo of boiled potatoes only to reach the 200 g mark.
Have I got my numbers wrong somewhere or is this what refeeds really take??????
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So, looked into this a bit: no one really has a definitive Paleo meal plan for a 300g carb refeed, but here's some points I came across:
-Most people aim for 300g of carbs over the course of the day, not over one meal. Should make it marginally easier to get all the food down.
-Mark Sisson recommends restricting fat to 50g or less on refeed days to avoid getting excess calories.
-One suggestion I saw (on a previous Paleohacks post about refeeds) suggested a sweet potato-banana cake. Try searching for refeed here to see if you can find the original post and the recipe.
-Probably just prepare for a day where you feel overly full and a little bloated. Most (paleo) people mentioned that they didn't feel great the day after a refeed, but they noticed that the days after their body composition improved.
Keep us updated on how it goes: it'll be interesting to see what your results are!
I've used dates and rice. It is a lot of food. Coming from a low carb background, I was in disbelief about it, but I just wasn't getting and gains until I started pushing it.
Here is a warning though- if you are going to use fruit, beware of FODMAPS. Most of the lists say beware of dried fruits, but I think that is just because it is a concentrated source of sugar. What had me convinced I had appendicitis or something was watermelon, cherries, and mangos. I wanted a little variety but ended up with trouble.
I am thinking about getting the over-ripe bananas from the store and freezing them. What I got from watching Migan's videos about it was that I need just over 500g carbs. Seems crazy. So far though, besides the FODMAPS pain, things are going in the right direction.
If you are really struggling to put away enough to reach your carb targets you could start incorporating liquid calories. I have made smoothies with sweet potatoes and cinnamon which taste like pumpkin pie. Fruit smoothies with various fruits and fruit juices will up your carbs in a hurry, fruit does have the fructose factor to consider, however. I think many people find it is very easy to consume a large # of carbs/calories in liquid form.
I tried this for 1 month and pounded the rice and potatoes on work out days but gained weight. I am 44 yrs old and maybe can't handle this many carbs. I've gone back to low carb all days and just eat a bit more. I also gave up IF and are eating a couple hard boiled eggs. Let me know how it goes.
You dont need a 'ton' of food by a long shot. All you do need is white rice and potatoes, its quite easy to eat say 50 grams of white rice, in fact I am sure that 99% of us on here have eaten 5X that in one sitting prior to doing 'paleo'.
In my previous bulking phases, I would easily eat >=250g of carbs a day. However, this was over the whole day, and including starch, fruit, and veggies at every meal. Since I was bulking, I was also eating snacks - and during bulking each snack was some kind of meat and a Larabar.
You shouldn't have to struggle to eat that much carbs, but if you're doing bulking like I was, then you may struggle with overall food quantity.
Again, just keep it varied: there are plenty of roots, tubers, fruits, and veggies that can give you that much carbs in wholesome way, and in a way that you will want to eat again when the next refeed comes.
Great answer by BGottfried. I definitely agree with keeping fat low. The main things we are looking for on a refeed is to reset leptin levels and refill muscle glycogen, and fat helps with neither.
I also agree with spacing out the refeed. I personally like to do a carbnite esque approach where I give myself maybe 5 hours to get in a buttload of carbs.
I would also add to not be afraid to dirty it up a little bit. Ice cream is good for the soul. And some gluten free waffles with organic jelly are awesome for refeeds.
Something I have found for me which helps with bloating. Just do a quick circuit of squats and pushups, or if you have access to a gym do some work on some machines. Just to get blood moving into the muscles and speed the process along. Also staying gluten free helps me avoid bloating.