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Tons of food to get enough carbs on carb refeed day?

by (5)
Updated about 17 hours ago
Created June 07, 2013 at 11:23 AM

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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7 Answers

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880 · June 07, 2013 at 12:28 PM

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!

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11254 · June 07, 2013 at 4:55 PM

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.

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2043 · June 07, 2013 at 4:54 PM

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.

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65 · June 07, 2013 at 4:25 PM

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.

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6709 · June 07, 2013 at 2:42 PM

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'.

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19120 · June 07, 2013 at 12:49 PM

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.

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1398 · June 07, 2013 at 12:35 PM

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.

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