Keto Refeeds - Clean or Dirty?
JisatsuHoshi
Posts: 421 Member
I've done both types of refeeds and notice that I got better results quicker doing dirty refeeds vs clean. Has anyone noticed a difference?
Meal for tonight ha!
Meal for tonight ha!
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I haven't done one yet but now have huge craving for pizza at 630 in the morning!0
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I've been toying with the idea of a refeed once every 2 weeks, but I need to do more research into it. From what I gather, refeeds are useful for those who workout a lot....I don't...yet....so as someone with a lot of fat to shed, I need to work out if it will benefit me or just slow me down.
that pic looks amazing btw lol.1 -
I've only done 2 refeeds in the past week, both were dirty, both resulted in 1 pound + drops 3 days later. I thought I needed to switch it to a clean refeed, because this last one wreaked havoc on my stomach. But a dirty refeed is so much more fun to look forward to.1
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if in induction phase then you shouldnt refeed until after the 3rd week. Refeeds will help keep metabolism high since keto will slow it.
Afterwards:
- if bf%% is high then refeed bi-weekly with a "cheat meal"
- if bf%% is low then depending on how active one is you can have weekly or bi-weekly "cheat meal" or "cheat day"
I've read Fats should be kept low a on refeed days, But I dont feel anything eating clean...0 -
I've done 2 carb-up days in the 1.5 months I've been doing keto. Both were relatively 'dirty'. They didn't really affect my progress (I'm still losing inches, though very little scale weight - but that's just me). I don't think it's necessarily where those carbs come from, on your refeed day that really make a different. I figure, it's ONE day... I'm certainly going to enjoy it to the max!
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I'm going to do one for the first time since starting Keto to see how it works... Going with a dirty carb up because a clean one doesn't seem worth it :laugh:
Going with Delissio 4 cheese thin crust pizza, chips and pop0 -
LOL seriously, that's hilarious! You eat this? I would be so sick - good for you!
Created by MyFitnessPal.com - Free Calorie Counter0 -
So ... even if I have 150 pounds to lose...I should incorporate a refeed? (after the first 3 weeks...or becoming keto adapted I presume)
I've done low carb and keto many times, but never with a refeed. I always just lose it mentally and fall off binging on carbs and staying off plan for months until I feel so crappy I have to start again.1 -
What exactly is the purpose of the reefeed?? this is the first i have heard this term used and would it help my weight loss efforts?0
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Psychological break, reload glycogen stores if working out a lot or starting a new workout plan or if you've been stuck at the same weight for a few weeks...
Maybe more reasons but those are the three I can think of.
Last time I did low carb I was fine for about 5 weeks before I binged and over ate all junk for a week before getting back on track.
When I did mine yesterday I made sure to still keep close to my calorie goal I was only 40 over before deciding to add in a tea with heavy cream in the evening to raise fat numbers a bit more so ended up 140 over but at 160 carbs.
So far the pizza, pop and chips I ate haven't shown up on the scale (was actually down .5 from yesterdays number) and aside from feeling stuffed and fairly tired by 7pm my carb up doesn't seem to have effected anything, I did pre-log today's food last night to make sure I got back on track though because I wasn't sure if I'd wake up craving the left over chips but so far all I'm craving is a med rare hickory steak!
Not sure if I'll do another one yet though, The pizza part of mine I don't regret but sadly the pop and chips no longer taste as good as I remembered in my head
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Sometimes our bodies can grow too accustomed to eating a certain way - ones progress can be stalled, and metabolism can be slowed - so it's nice to change it up a bit, even if it's just once a month.
Refeeds aren't necessary, for most of us on keto... they're usually suggested for those who work-out intensely, especially body-builders and athlethes. Otherwise, a carb refeed day is a great 'treat', and can help some keto'ers feel a little less restricted.
I usually have one carb-up day per month, sometimes two (at the most) and then get right back into regular keto. It doesn't seem to inhibit my progress at all.
Carb refeeds should probably be avoided, however, if they'll derail you from your keto lifestyle.2 -
ALWAYS do a refeed if you are lifting hard to refill muscle glycogen levels... also you want to bump up leptin levels so your body cant adjust. Aka you are tricking your body to not slow down your metabolism.2
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Good points everyone. Now I wouldn't suggest a refeed like the pic I posted if you're using ketogenic dieting specifically for weight loss. Like everyone else stated if you're lifting heavy at gym then yes refeeds to restore muscle glycogen to continue lifting heavy or increase in weights.
Not trying to offend anyone with the pic, but pretty much just wanted to know. Do you see better results (physically & mentally) with dirty or clean refeeds.1 -
I will be doing my first refeed this weekend. I am doing a "ladies night out" 5k (can't beat a race that ends with flowers, wine, and chocolate!!). I am curious to see what happens.0
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I have been reading alot about refeeds lately (I'd say it's 50/50 on not wanting my metabolism to slow and craving nachos ;P)
Do you go OVER your maintenance calories? I understood I should eat at maintenance for 2 or more days, not once free-for-all meal as one meal won't 'do it'. I can't remember where I was reading about this. Anyways, I would opt for a dirty refeed personally, but I can't eat wheat so it would be chili cheese nachos or something like that.0 -
Speaking about past experience (check my profile ), for me, that I was in diet for losing fat, I was eating all I want on Sunday. Was keeping me from messing up during week. No counting calories on my free day. I was in shape like never before.
My friends (bodybuilders )were eating some carbs on Saturday evening and all carbs Sunday until afternoon. They said the body can 't storage all that in one meal.
For us the free eating was pasta, pizza, homemade cakes, fried food, chocolate, ice-cream. Natural food but also elaborated.1 -
For First time keto'ers with high bf% I recommend a cheat meal only. On day of refeed start day with only proteins and veggies. do a light full body strenght training. Doing 2 sets of exercise per muscle group. Or an hr+ slow paced cardio session. Keepimg heart rate between 110~120. Then have refeed meal.
Stay within calorie maintenance calories...
The lower your bf% the bigger refeeds you can have allowing one to have a cheat period/day and going over maintenance.
For these individuals do same thing as mentioned above eating proteins and veggies as well as an workout session. afterwards switch macros to 65% Carbs, 30% proteins, 5% fats for rest of day. for lean bulkers you can drop proteins and up your fats a bit, but dont go overboard...
*after workout session (all parties apply here) your muscles and liver will act like a sponge absorbing glucose (broken down Carbs). If you dont workout before refeed any glucose that spills over once muscle and liver glycogens have been restored completely will be converted to fat!
Make that last workout session before refeed count!0 -
This is really interesting. Thanks for sharing. I will have to start experimenting with this (but will opt for the workout + just one cheat meal and within calories for the day).0
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I'm fantasizing about my first refeed (next weekend). I MISS CEREAL SO MUCH.0
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Love red velvet...
start of this weeks 24 hr carb load from yesterday:
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I'm fantasizing about my first refeed (next weekend). I MISS CEREAL SO MUCH.
Cereal? You'd use your refeed on CEREAL?!?
Some day I dream of having pancakes and syrup. For now I'm doing eggs with TOAST. And Ice Cream.0 -
Love red velvet...
start of this weeks 24 hr carb load from yesterday:
Is that pop tarts, cheesecake and ben and jerry's?
Not bad!
The place mats and napkins are a nice touch. They give your pop tarts that touch of class that would be otherwise lacking :-)0 -
Mmm ice cream! I treated myself to 2 scoops of Ben & Jerry's after last week's 5k walk. I dont think I have ever eaten ice cream so slowly or enjoyed it quite so much!
Another 5k walk tomorrow. Wondering what my refeed is going to look like this week.0 -
My next refeed wont be until the 13th. Got invited to a pool party but I wont go all crazy with refeed there. Gona eat a few junk snacks then pig out once I leave. Dont want everyone seeing my stomach bloat... Ha!
Still has plenty of Pop tarts and I seem to have less bloat from OD'ing on them than pizza ha!0 -
My first refeed will happen on the 13th also. Birthday cake and wine count? lol0
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Lol sounds good. Might make some cake myself for the pool party!0
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I've never heard of this, but I'm not sure if this would be helpful at all if you are using Keto as a way to control blood sugar, like I am. I am also wondering if this would knock a person out of ketosis. Does anyone have any info or experience regarding these situations?0
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I've never heard of this, but I'm not sure if this would be helpful at all if you are using Keto as a way to control blood sugar, like I am. I am also wondering if this would knock a person out of ketosis. Does anyone have any info or experience regarding these situations?
It would definitely knock you out of ketosis, you'd have to get right back to it after your 48 hours or day or whatever. My guess is it's not the sugar causing the cravings but the wheat, so you could still do a dirty wheat free refeed. Nachos anyone? :P Haven't done it but I'm doing one this weekend and it will be wheat filled so I know in advance it'll be lots of cravings come Sunday.0 -
I think its the insulin stability that prevents the hunger... could be wrong though. And that carb up is so dang good for lifts + you really don't gain much weight at all.
I did a cheat 3 day weekend and did not gain anything at all... in fact may be down 0.5 lb.I've never heard of this, but I'm not sure if this would be helpful at all if you are using Keto as a way to control blood sugar, like I am. I am also wondering if this would knock a person out of ketosis. Does anyone have any info or experience regarding these situations?
It would definitely knock you out of ketosis, you'd have to get right back to it after your 48 hours or day or whatever. My guess is it's not the sugar causing the cravings but the wheat, so you could still do a dirty wheat free refeed. Nachos anyone? :P Haven't done it but I'm doing one this weekend and it will be wheat filled so I know in advance it'll be lots of cravings come Sunday.0 -
I've never heard of this, but I'm not sure if this would be helpful at all if you are using Keto as a way to control blood sugar, like I am. I am also wondering if this would knock a person out of ketosis. Does anyone have any info or experience regarding these situations?
Yea it'll knock you out of ketosis, thats the purpose. Its like a reboot. Weight lifters use it to get shredded and dieters use them to help break stalls. I agree with you, refeeds probably arent a good idea for diabetic ketoers because it is a sugar swing1
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