0

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Would a Carb Refeed Help

Answered on August 19, 2014
Created May 09, 2013 at 12:21 PM

Hi. I'm female and 49, been on Primal/Atkins diet since January this year. In the first month I lost 7kgs, Feb I lost 1kg, March 1kg and since then nothing. I think I'm losing fat (from the way my clothes fit), but I have a long way to go and need to reduce my waist measurement to get rid of my insulin resistance. I'm not sure if a carb refeed would help me and restart my weight loss.

Details on my diet and exercise:

I eat between 15 & 20g of carb per day (usually around 15). My average calories are around 1600 - 1800 per day. My average ratios are 4% carb, 63% fat and 33% protein.

I would appreciate any suggestions. I was told to eat more and have upped my carbs a bit since then, but I battle to up my calories as I'm not hungry enough and don't feel that I should be forcing myself to eat.

My appetite was quite low, but has recently increased so that I often crave protein and can eat a lot in one sitting. My average protein intake is around 148g per day.

I am 5'3", quite small (although quite round!).

I do HIIT 5 days a week, mostly on an eliptical trainer - I'm working my way up to doing proper Tabata sprints, but I'm doing it slowly. Currently I do 7 sets of 20sec running as fast as I can on the eliptical trainer. The first 4 are with 10sec intervals and thereafter with a 20sec interval. At least once a week (going to make it 2 - 3 times per week from next week), I set the resistance on the trainer very high during my workout so that I'm building more muscles.

One final word, I think I'm going into menopause as the last 3 months my cycle has been very different, this may also have some bearing on my inability to lose weight.

Please help, if you can.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 10, 2013
at 02:14 PM

Yes I have. I am in a totally different position (19, 12% bf), but I noticed immediate benefits in terms of restarting fat loss from adding in a carb refeed once a week. I saw even more benefits when I added carbs back into the mix every day, but I am also extremely active. Eat to fuel your performance. On days you do HIIT, have a sweet potato. On days you don't, stay low carb.

29870f4ada83accf6442b39f2fd9d722

(10)

on May 10, 2013
at 07:46 AM

What level do you suggest - last year I was Primal, but my carbs ended up being way over 50 per day (I didn't measure properly, got that sorted out since). I do think I could increase my vegetable intake, but I'm wary of anything too starchy with my insulin resistance as it makes my ankles swell like balloons.

29870f4ada83accf6442b39f2fd9d722

(10)

on May 10, 2013
at 07:44 AM

Thanks, I'll try your suggestion on the sprints. I'm a bit wary of the carb refeed as Mark Sisson says you shouldn't do it if you have a lot left to lose and I do. Have you tried it?

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4 Answers

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0
2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 09, 2013
at 12:35 PM

A carb refeed could very well help to reset your leptin levels and allow you to continue burning fat. This means a refeed, not a cheat day. Maybe 220g of carbs from sweet potatoes, rice, and some fruit. Don't go crazy with the fruit, you want to keep the refeed mainly glucose.

And about your HIIT. I would recommend longer rest periods so that you are fully recovered and can put forth more effort for each sprint. It's the intensity of the sprints which will get you the most results. Something like 20s sprint, 40 s rest. During the sprints turn up the resistance, and during the rest turn it down.

29870f4ada83accf6442b39f2fd9d722

(10)

on May 10, 2013
at 07:44 AM

Thanks, I'll try your suggestion on the sprints. I'm a bit wary of the carb refeed as Mark Sisson says you shouldn't do it if you have a lot left to lose and I do. Have you tried it?

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 10, 2013
at 02:14 PM

Yes I have. I am in a totally different position (19, 12% bf), but I noticed immediate benefits in terms of restarting fat loss from adding in a carb refeed once a week. I saw even more benefits when I added carbs back into the mix every day, but I am also extremely active. Eat to fuel your performance. On days you do HIIT, have a sweet potato. On days you don't, stay low carb.

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 09, 2013
at 12:43 PM

you don't need a carb refeed you need more carbs. Eat a medium sized potato three or four days a week. HIIT and low carb is a bad equation.

0
0d7be15fd1a76c7a713b0e2e75381e75

(307)

on May 09, 2013
at 11:03 PM

More carbs, more calories!

But really! More carbs.

29870f4ada83accf6442b39f2fd9d722

(10)

on May 10, 2013
at 07:46 AM

What level do you suggest - last year I was Primal, but my carbs ended up being way over 50 per day (I didn't measure properly, got that sorted out since). I do think I could increase my vegetable intake, but I'm wary of anything too starchy with my insulin resistance as it makes my ankles swell like balloons.

0
32652cb696b75182cb121009ee4edea3

(5802)

on May 09, 2013
at 08:25 PM

You may want to look into the macronutrient ratios at Perfect Health Diet:

http://perfecthealthdiet.com/2011/02/perfect-health-diet-weight-loss-version/

PHD is mostly paleo/primal, but with some additional "safe starches" like white rice and potatoes.

Also, it's normal for your cycle to go haywire at first. It might be menopause, but it might also just be your hormones adjusting. Remember that when you are eating paleo, you are changing the behavior of many hormones (starting with insulin) and that has a trickle down effect on all the other hormones, including the sex hormones. It should settle out after a while. Also, being too low carb can be disruptive to your thyroid hormones, which again, trickle down.

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