Use of "Free Day" - my results
kiramaniac
Posts: 800 Member
OK - so here's how my first week of "Free Day" turned out. [Suggested in "Low Carb Strategies You Don't Know About" by Susan Campbell - ebook on Amazon]
Free Day was Saturday, June 15th. Ate everything. No restraints for the entire day. 280 g of carbs that day and way over calories.
I had Crossfit workouts Saturday morning before the day began, plus Sunday morning (depleting that glycogen), Also Tuesday and Wednesday.
I didn't check blood ketones until Thursday, when I was at 2.0 (a really good reading for me). So I was deep into ketosis by Thursday. I wish now that I had checked Tuesday and Wednesday.
I have been extremely strict on keto since Saturday. Sunday I was nearly at fat-fast levels. My fat % for the week is at 74% with 19% protein. I have not had issues with cravings (keeping the fat levels that high I'm sure helps).
Weight:
Sunday: +2.6 from Saturday's weigh-in
Monday: +1.7 from Saturday's weigh-in
Tuesday & Wed: -0.1 from Saturday's weigh-in
Thursday: -0.7 from Saturday's weigh-in
Friday: -1.2 from Saturday's weigh-in
I think I will do this again, but in future not go quite as nuts with it. It was a little stupid - some things I ate weren't really that good, but I COULD eat it so I DID. I think this would have been considered a "Dirty refeed". I'll probably try to keep carbs around 150 g going forward (which still allows for some good stuff in there). My weight loss has really slowed down the last few months, so hitting 1.2 pounds for the week is really good.
The husband's results though, are not as good. He STILL has not recovered to last Saturday's weight. That said, the scale is indicating an increase in muscle mass and reduction in fat. So the jury is still out for him.
Free Day was Saturday, June 15th. Ate everything. No restraints for the entire day. 280 g of carbs that day and way over calories.
I had Crossfit workouts Saturday morning before the day began, plus Sunday morning (depleting that glycogen), Also Tuesday and Wednesday.
I didn't check blood ketones until Thursday, when I was at 2.0 (a really good reading for me). So I was deep into ketosis by Thursday. I wish now that I had checked Tuesday and Wednesday.
I have been extremely strict on keto since Saturday. Sunday I was nearly at fat-fast levels. My fat % for the week is at 74% with 19% protein. I have not had issues with cravings (keeping the fat levels that high I'm sure helps).
Weight:
Sunday: +2.6 from Saturday's weigh-in
Monday: +1.7 from Saturday's weigh-in
Tuesday & Wed: -0.1 from Saturday's weigh-in
Thursday: -0.7 from Saturday's weigh-in
Friday: -1.2 from Saturday's weigh-in
I think I will do this again, but in future not go quite as nuts with it. It was a little stupid - some things I ate weren't really that good, but I COULD eat it so I DID. I think this would have been considered a "Dirty refeed". I'll probably try to keep carbs around 150 g going forward (which still allows for some good stuff in there). My weight loss has really slowed down the last few months, so hitting 1.2 pounds for the week is really good.
The husband's results though, are not as good. He STILL has not recovered to last Saturday's weight. That said, the scale is indicating an increase in muscle mass and reduction in fat. So the jury is still out for him.
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Replies
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Thanks for the update!
Your experiences and knowledge are always super helpful. Glad to have you on my friend list! 0 -
Thanks for sharing your results. I will try it when home and not traveling. I think on my trips I usually carb up but not on purpose and when I am home try to be super strict. I think I have kinda had the same effect but had no idea what I was doing : - )
After this next trip (sat-tues) I will be home for 3 weeks so I hope to try this and see how it works. It has been a long time since I took my carbs over 100 (on purpose anyway!).
Are you going to do it randomly or once a week / once every 2 weeks?0 -
I think if I go crazy, I need to keep it to every 2 weeks. If more in the 100-150 g range, I'll try weekly.
McDonald suggested still staying UNDER your TDEE. I didn't do that :-)0 -
Good point! Thanks for the info.0
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Awesome!
Thanks for sharing your experience with your "free day" - it's similar to my experience with my free day as well. I have one at least once a month, sometimes twice. I've found I always lose afterward.0 -
Thank you for sharing. I am going on vacation in about 10 days. Going to be strict keto from now until then, since I know I'll be indulging once there (all-inclusive = cocktails!), but when I get back, I'm going to give this 1x a week refeed a shot.
I have to admit, I have unintentionally seen these same results already. This week is a great example -- I'd pretty much been hovering at 152-155 since mid-May. Last weekend we were on mini-vacation, and only on the last night did I go off keto. It was unintentional. There were Moscow Mules, bread and butter, and cake. In a moment of weakness, I said f-it and had one of each. I could feel the water weight on me the first few days back, but my clothes fit better than ever, so I didn't freak out when I saw 156 on the scale. Dropped a pound or so every day (after being strict keto all week) this morning was down to 150, a new record low for me this year.0 -
Awesome feedback!!! Can't wait to try this out. Admittedly I am scared as I have binge eating disorder, but Im not even going to try it until a)I stall or b)I go back to America is September. 0
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Wow, that's awesome! Thanks for posting this--I'll look into a 'free day' for stall weeks (or just because)!0
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So I ended up down 1.5 pounds this week since last Saturday. The husband did end up down, but only 0.2. We are trying it again today, but planning o keep things in the 100-150 gram range.0
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Good luck today Kira! And enjoy!0
