2

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How many carbs to eat on replenish days?

Answered on August 19, 2014
Created May 29, 2011 at 10:47 PM

Seems like this would be a question that would have been answered many times before but searching through 10 threads yielded no help.

I've been eating VLC for a few months (carbs coming from veggies and the occasional fruit/100% chocolate). After reading many people posting about how carbing up for one day and then continuing to eat VLC afterwards allowed them to overcome a plateau/get greater weight loss, I figured I would try this myself.

My plan of attack is to eat some grilled wild fish and a white potato, onion, and mushroom stir fry cooked in ghee for dinner. I am just wondering exactly how many carbs I should eat (or what should I limit to) for the purpose I mentioned.

If it makes a difference, I'm 6'4 and 232 lbs.

Thanks.

UPDATE!!:

After some half-assed research, I ended up eating around 150g carbs of white potatoes that night.

3 days later, all hunger pangs gone and an additional weight loss of 3lb.

There is definitely something to this leptin resensitization idea. (Read my comment on a post below for clarification).

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 09, 2011
at 11:01 AM

athletes who eat high carb can store ~1k grams of carbs.

66e6b190e62fb3bcf42d4c60801c7bf6

(12407)

on May 30, 2011
at 01:09 AM

after you do your bodyweight exercises, eat in the neighborhood of 30-50g of carbs from starchy source shortly after to replenish glycogen stores since your muscles should be insulin sensitve at that point...

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:34 PM

But I'd love to hear the outcome. Self experimentation is the best! I'm constantly workin on something.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:33 PM

you are then I don't see simply a greater amount at one meal doing anything at all.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:33 PM

I didn't know about the leptin-signaling action this bolus of carbohydrate will supposedly have. Sounds very dubious. You're already regularly consuming carbohydrate right? And now just a random amount more than you normally do is supposed to make you lose more weight? Sounds counter-intuitive. I could see this working maybe if you were eating only animal products say, where there were as close to zero carbohydrate content in your eating as possible. Then yeah maybe the shock or whatever of having a whack of carbohydrate could restart some signaling. But if you're already eating the vegetables

91219405abedbfd400ce00dea242a00f

(1044)

on May 29, 2011
at 11:10 PM

I think you're approaching this from more of an athletic standpoint which is indeed true but not really what I was referring to. I guess I should have been more specific. It is thought that eating VLC for a long period of time diminishes leptin levels and swift carb-refeeding is meant to "restart" leptin. The main reason I decided to attempt this is that I've experienced a return of hunger lately throughout the day that I haven't had since SAD. Knowing that decreased leptin is a major hunger trigger and doing some research, I decided to try to do a re-feed but haven't figured out how many carb

91219405abedbfd400ce00dea242a00f

(1044)

on May 29, 2011
at 10:52 PM

Not really, I do some bodyweight exercises and walk. I haven't eaten any high amount of carbs for a few months.

66e6b190e62fb3bcf42d4c60801c7bf6

(12407)

on May 29, 2011
at 10:50 PM

are you doing strength training? that would determine how much/frequently you need to refeed...

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2 Answers

3
21fd060d0796fdb8a4a990441e08eae7

(24543)

on September 09, 2011
at 03:59 AM

I'm eating two boxes of Rice Krispies and one carton of rice milk in the next 24 hours, in order to re-fill glycogen after a few days of low carb (this is around 500 grams of extra carbs on top of my baseline 60 or so).

Total body glycogen stores can vary dramatically between people, from around 300-500 grams if I recall correctly, and sometimes much more.

Many years ago, I used to do various cyclical ketogenic diets, and would eat about 4000 kcals worth of carbs in 24 hours, before the big weekend lifting session. Nowadays, I don't lift, so I'm eating a smaller, but still seemingly ridiculous amount of carbs. This is just a test to see how I respond though, as it very well may be too much. Mostly, it's for leptin resetting purposes, but also to see how it affects my energy levels during the week while on a very low calorie diet.

All my refeed parameters are from Lyle McDonald's books. I've forgotten all the nitty gritty bio details, which now I feel like going back and reading thanks to this question popping back up!

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 09, 2011
at 11:01 AM

athletes who eat high carb can store ~1k grams of carbs.

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:02 PM

Carb-replenishment, or re-feeds as theyre sometimes called, have three main purposes:

  1. refilling the glycogen stores in your muscle that you used in strength-training.

  2. stimulate insulin-release which will aid in shoveling the nutrients from the food you're eating where they are needed.

  3. to get immediate energy again for more activity, ie a workout later in the day, or just any kind of physical activity later in the day that would otherwise be stifled from the muscle-abuse you just endure by lifting weights. This is more or less the same as number one i suppose

Just eating more carbohydrate than you normally would at some random meal, as you said you're thinking of doing will do nothing for you lose weight.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:33 PM

you are then I don't see simply a greater amount at one meal doing anything at all.

91219405abedbfd400ce00dea242a00f

(1044)

on May 29, 2011
at 11:10 PM

I think you're approaching this from more of an athletic standpoint which is indeed true but not really what I was referring to. I guess I should have been more specific. It is thought that eating VLC for a long period of time diminishes leptin levels and swift carb-refeeding is meant to "restart" leptin. The main reason I decided to attempt this is that I've experienced a return of hunger lately throughout the day that I haven't had since SAD. Knowing that decreased leptin is a major hunger trigger and doing some research, I decided to try to do a re-feed but haven't figured out how many carb

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:34 PM

But I'd love to hear the outcome. Self experimentation is the best! I'm constantly workin on something.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 11:33 PM

I didn't know about the leptin-signaling action this bolus of carbohydrate will supposedly have. Sounds very dubious. You're already regularly consuming carbohydrate right? And now just a random amount more than you normally do is supposed to make you lose more weight? Sounds counter-intuitive. I could see this working maybe if you were eating only animal products say, where there were as close to zero carbohydrate content in your eating as possible. Then yeah maybe the shock or whatever of having a whack of carbohydrate could restart some signaling. But if you're already eating the vegetables

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