View Full Version : Refeeds/Keto

07-03-2003, 07:51 PM
how important is it to not binge on your refeeds? does it really matter?

07-03-2003, 08:10 PM
very important, it does matter, but if it works for you, don't fix something that's not broken right?


One should also incooperate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to in cooperate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often. Refeed days should be planned as follows…

Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
Reduce protein intake to 1g/lb bodyweight
Consume as little fructose as possible as fructose does not have an impact on leptin levels.
Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo’s stay on the low end, while ecto’s should stay on the high end) over normal diet levels. "

07-06-2003, 08:39 AM
i've heard that the cleaner you keep it, the easier it can be to get back into ketosis.

good post by soulofkorea.

07-06-2003, 09:00 AM
Originally posted by GhettoSmurf
i've heard that the cleaner you keep it, the easier it can be to get back into ketosis.

good post by soulofkorea.

Why would this make a difference? The status of liver glycogen is the main determining factor as to whether you enter ketosis or not. With that being said it would be just as easy to refill liver glycogen with clean food as opposed to junk foods. Although I agree that most processed foods contain sucrose and HFCS which would refill liver glycogen at a faster rate, and could also cause spillover into fat stores if enoough was consumed. Either way you should try and refill liver glycogen when carbing up, and the reasoning behind this is because liver glycogen is one of the main determing factors as to whether the body is an anabolic state.

The main reason for keeping the carb up clean would be to limit fat gain.