Carbohydrate Refeeding to Drop those Pesky Pounds:
Low carbohydrate diets such as the Zone Diet, Atkins or the Paleo Diet, give people results and are very appealing because of that! When first starting a new low carb diet, results happen quickly because your metabolism increases rapidly and weight comes off fast… Sometimes though, we hit plateus where we just cannot lose any more weight and we cannot understand why! We are sticking to strict paleo, we are eating our veggies and chicken and eggs and almond butter and nothing else! What is going wrong?
If this is you, something called a carbohydrate refeeding could be in your best interest. What a carbohydrate reefed does is replenishes the leptin levels in your body. When we cut calories, we reduce leptin, when we do this, we increase hunger and our ability to stick to a diet plan can fail. Our energy levels suffer, our immune system suffers, and our cravings are uncontrollable. This lack of leptin causes hormone mayhem and down regulates metabolism and energy expenditure.
If you are eating low carb and you feel 100% great, you do not need to do this, but if you feel a lack in your energy, performance, willingness to stick to your diet plan, or overall lethargy, reintroducing carbohydrates back in could help!
How to do this:
1) On your heaviest days of training, increase your carbohydrate intake and limit fat intake. Limit fat intake to around 50 grams and emphasize lots of carbohydrates! Fat has a very short term affect on leptin, we want to increase leptin short term so limit fat without overdoing it on total calories, and you will feel a difference! Do not change your protein intake. Keep it the same. Do this only once or twice per week! For your carbohydrates, focus on things like sweet potatoes, yams, squash, plantains, and fruits!