The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I don't know how Leigh does them, and I'm not part of the challenge, but I also have a refeed planned for tomorrow so I'll tell you what I'm doing (I'm following Lyle McDonald's refeed guidelines).
I'm keeping protein and fat the same (about 135g and 50-60g respectively). My carbs will be 400g (4g/lb of lean body mass). Total calories around 2750. (They've been around 1500 while dieting this week). I have issues with blood sugar crashes and exercise-induced hypoglycemia so I'm going to limit the amounts of sugary and quickly digested carbs and make sure I only have them with protein and fat to slow the digestion.
Some of my planned foods are:
Pumpkin protein pancakes with mini chocolate chips
Candy corn
Fat free ice cream
Lunch out with a friend at a Mexican restaurant
Pasta
Raisin bran cereal
Some fruit (I've been eating lower carb lately and really miss my fruit!)
I think Leigh said that our refeed (different from the actual chosen few) should be low fat and low fiber. High GI index like potatoes or instant oatmeal. I believe your guidelines are different though Pauline.
On Day 16 you will be allowed a free day to eat as much as you want in a 6 hour window. The only rules during that time are…
Low to no fat
Low to no fiber
If worried about extreme bloating/water then keep a little dry that day
The majority of your calories need to come from high GI carbohydrates during this refeed. White rice, potatos, instant oats, etc. On this day you need to eat and eat big. You get 6 hours so make it count.
Thanks, everyone and Leigh! I like to know what's coming... It turns out that tomorrow is my grandson's brithday party at my house. It's nice that it turned out to be on the refeed day.
THis is directly from Leigh's blog On Day 16 you will be allowed a free day to eat as much as you want in a 6 hour window. The only rules during that time are…
Low to no fat
Low to no fiber
If worried about extreme bloating/water then keep a little dry that day
The majority of your calories need to come from high GI carbohydrates during this refeed. White rice, potatos, instant oats, etc. On this day you need to eat and eat big. You get 6 hours so make it count.
So what else can we do to make this refeed a bit more exciting??? The low fat really puts a damper on the fun things I think about with refeed. I don't feel at all prepared for it to be tomorrow Nov 1, since what do you do for the other 10 hours you are awake? And what else besides oatmeal, white rice and white potatoes?
I may do this Sunday or Monday; I have so much food in the refridge that will spoil. I'd also like to know the "why," since the food just doesn't sound appealing at all.
More refeed food ideas please!
Sushi at Trader Joe's has fat I think.
I think I have some gluten free trader joe's waffles that are low fat.
English muffin with jam
"Examples of high GI carbohydrates are
most cereals (cereals high in bran have a lower GI),
white bread,
potatoes,
rice,
popcorn, (too high fiber) "
So what else can we do to make this refeed a bit more exciting??? The low fat really puts a damper on the fun things I think about with refeed. I don't feel at all prepared for it to be tomorrow Nov 1, since what do you do for the other 10 hours you are awake? And what else besides oatmeal, white rice and white potatoes?
I may do this Sunday or Monday; I have so much food in the refridge that will spoil. I'd also like to know the "why," since the food just doesn't sound appealing at all.
More refeed food ideas please!
Sushi at Trader Joe's has fat I think.
I think I have some gluten free trader joe's waffles that are low fat.
English muffin with jam
"Examples of high GI carbohydrates are
most cereals (cereals high in bran have a lower GI),
white bread,
potatoes,
rice,
popcorn, (too high fiber) "
More refeed food ideas please!
Old fashioned oats
Bagels
Boxed Thai Noodle/rice meals
Refried Beans
Corn Tortillas
Grits
pancake mix
pretzels (especially the giant soft ones - yum!)
frozen waffles
Kraft mac & cheese (made with skim milk and no butter)
pasta
thanks!
that sounds apPEELEing
I wish Leigh would let us know TONIGHT what we eat the other 10 hours in the day, or do we eat nothing other than that 6 hours refeed carbfest?
And is there a max calories, I had a 2100-2600 max on my refeed that was just 2 weeks ago. It seems really soon for me to have a refeed. I may not do it... But Leigh is the coach!
Whatever Leigh has to say trumps me, obviously, but I have had success with my total calories on refeed day being 100 above my maintenance level, before resuming my deficit the next day. The scale weight jumps for a day or two, probably water and glycogen, but the trend downward accelerates for the next week to ten days.
Whatever Leigh has to say trumps me, obviously, but I have had success with my total calories on refeed day being 100 above my maintenance level, before resuming my deficit the next day. The scale weight jumps for a day or two, probably water and glycogen, but the trend downward accelerates for the next week to ten days.
Thanks, that's a good thing to think about; when I hear refeed I seem to go very high fat and sugar, and the calories can really mount.
I was not OBM clean and on target Thu and Fri. Only went over maybe 100 calories each day, but there was some halloween candy, some nut snacking evenings, and some "snacks at COSTCO!!"
Since I did a refeed only 2 weeks ago, right before the challenge, I think I will do as Leigh suggests and just get really back on target with the compliance.
Right after the scale dropped 3 and then 2 pounds, I loosened up my compliance... I always do this.
I don't know how Leigh does them, and I'm not part of the challenge, but I also have a refeed planned for tomorrow so I'll tell you what I'm doing (I'm following Lyle McDonald's refeed guidelines).
I'm keeping protein and fat the same (about 135g and 50-60g respectively). My carbs will be 400g (4g/lb of lean body mass). Total calories around 2750. (They've been around 1500 while dieting this week). I have issues with blood sugar crashes and exercise-induced hypoglycemia so I'm going to limit the amounts of sugary and quickly digested carbs and make sure I only have them with protein and fat to slow the digestion.
Some of my planned foods are:
Pumpkin protein pancakes with mini chocolate chips
Candy corn
Fat free ice cream
Lunch out with a friend at a Mexican restaurant
Pasta
Raisin bran cereal
Some fruit (I've been eating lower carb lately and really miss my fruit!)
Do you do a 2-day refeed as Lyle recommends? I've had success with a 36-hour window and my carb ups have been pretty ugly, but within guidelines.
Up until this past week - 3 refeeds in - I lost appx 1.5 lbs a week, then this week, 0.2 lbs...but I did overtrain legs last Monday and ate under my cals each day (not really hungry). Wonder why I didn't lose any weight?
__________________
I really should leave the house...
Do you do a 2-day refeed as Lyle recommends? I've had success with a 36-hour window and my carb ups have been pretty ugly, but within guidelines.
Up until this past week - 3 refeeds in - I lost appx 1.5 lbs a week, then this week, 0.2 lbs...but I did overtrain legs last Monday and ate under my cals each day (not really hungry). Wonder why I didn't lose any weight?
Since I'm right at the cusp of dietary Cat 1/exercise Cat 1, I decided to do only a 1 day refeed. I'm not doing PMSF, though.
Sounds like you've got some of that weird female fat loss voodoo going on. I've had a bit of that, too; great loss in the first two weeks (5 lbs) but none since (in week 5 of my diet now). I'm not hitting the deficit I was planning on but should still be seeing at least a pound lost per week. I'm keeping my fingers crossed for a whoosh next week.
Hmmm, I'm doing a clean cheat day tomorrow... fewer calories than last week's cheat and plenty o' carb. I don't feel like I am quite so desperate for calories this week, but I will be exercising, as I'm planning to get to my classes, unless my energy levels drop out again.
I'm not doing white rice, don't have it in the house. And not potatoes, because I don't like them all that much. And it for sure isn't low fiber... I already have the quinoa and brown rice cooked and measured, and I planned the meals and it's looking like this:
2300 calories
204g protein
55g fat
and OMG... 260g carbs with 40g being fiber.
Yeah, headaches came back stronger today, so I had decided to raise the calories a little and add in a couple apples.
Crazy afternoon... I got home, wolfed down my meal, and now I need to run to the grocery store for veggies. Then the 49'ers are playing on Monday Night Football. I'm going to miss some of the game, no help for it.
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