low carb diet vs carb cycling for weight loss

Discussion in 'Fitness & Nutrition' started by Sean6293, Apr 27, 2009.

Thread Status:
Not open for further replies.
  1. Sean6293

    Sean6293 OT Supporter

    Joined:
    Jan 11, 2006
    Messages:
    16,949
    Likes Received:
    34
    Location:
    Newburgh, NY
    which would be better for a 240lb 5'10" man (26 years old). For the past few months i've been on a low carb diet, eating under 30grams per day, everyday. however i've been stuck at a plateau for the last few weeks and i'm wondering if my body has become complacent with my diet and isn't burning anymore fat. My exercise has increased recentely and i've been eating a bit more to compensate for it. :dunno:

    would i be better off doing some sort of carb cycling to keep my body guessing? or would that just throw off my ketosis and slower my results? :dunno:
     
  2. y1997

    y1997 Made in the U.S.S.R.

    Joined:
    Apr 1, 2006
    Messages:
    6,065
    Likes Received:
    1
    Location:
    Detroit
    lower your daily caloric intake or start doing more cardio
     
  3. jokka

    jokka OT Supporter

    Joined:
    Apr 29, 2005
    Messages:
    38,421
    Likes Received:
    32
    Location:
    GO REDSKINS
    high carbs on days you lift hardcore
    medium cars on arm/calves day
    low carbs on rest day.
     
  4. Sean6293

    Sean6293 OT Supporter

    Joined:
    Jan 11, 2006
    Messages:
    16,949
    Likes Received:
    34
    Location:
    Newburgh, NY
    i think i haven't been eating enough. i've been hovering around ~1500-~1800 calories. i've recently tried to increase to about 2000 calories, i don't think eating less is the answer.

    also i've recentely added an HIIT routine to my training and started doing more weight lifting. :dunno:
     
  5. Sean6293

    Sean6293 OT Supporter

    Joined:
    Jan 11, 2006
    Messages:
    16,949
    Likes Received:
    34
    Location:
    Newburgh, NY
    i'm not like huge into weight lifting. when i go to the gym i make my rounds through the machines but i don't spend hours lifting. Also my goals arn't to become ripped, i just want to lose fat and tone up so i try to keep my weights moderate and increase the amount of reps i do.
     
  6. grimstone

    grimstone magic murda bag OT Supporter

    Joined:
    Sep 28, 2004
    Messages:
    4,073
    Likes Received:
    0
    Location:
    atx
    eating that low calories and not having a refeed day will kill your metabolism. you dont have to spend hours lifting weights to get a benefit from it
     
  7. Sean6293

    Sean6293 OT Supporter

    Joined:
    Jan 11, 2006
    Messages:
    16,949
    Likes Received:
    34
    Location:
    Newburgh, NY
    so what should i do? cycle through my carbs and calories? just eat more lean protein and keep carbs low?

    i'm 100% committed i just don't know what will work best for me.
     
  8. grimstone

    grimstone magic murda bag OT Supporter

    Joined:
    Sep 28, 2004
    Messages:
    4,073
    Likes Received:
    0
    Location:
    atx
  9. y1997

    y1997 Made in the U.S.S.R.

    Joined:
    Apr 1, 2006
    Messages:
    6,065
    Likes Received:
    1
    Location:
    Detroit
    did not know you were that low. body is probably in preservation mode.
     
  10. grimstone

    grimstone magic murda bag OT Supporter

    Joined:
    Sep 28, 2004
    Messages:
    4,073
    Likes Received:
    0
    Location:
    atx
    Refeeds and Leptin

    Refeeds are typically done while cutting; that is, creating a caloric deficit so your body is forced to rely on fat as an energy source. Most people on any low carb diet---i.e. less than 1 gram per pound of bodyweight per day----or implementing any extreme caloric deficit should incorporate a refeed.

    Refeeds are used to raise Leptin, refill muscle and liver glycogen, as well as providing sanity release from dieting as your body is temporarily thrown into a state of metabolic balance.


    A Quick, Layman’s Explanation of Leptin:

    Leptin is considered an anti-starvation/metabolic balance hormone. As your Leptin levels decrease, the signal is sent to inform that your body is going into starvation mode. As your body goes into starvation mode we all know what happens---your fat loss slows down immensely or in some cases to a screeching halt. So in order to kick fat loss into gear again, you need to raise Leptin.

    Common sense dictates that the body seeks balance, and if you endeavor to upset that balance---you have to outwit your body. We were built for survival, and unfortunately for the fitness/bodybuilding-oriented folk, “survival” didn’t mean 170 pounds of ripped mass at 6% bodyfat.

    I can’t count have many people have asked this the question of why they lost fat after cheating. They have been so good and clean on their diets for weeks and results slowed down, they got frustrated, they cheated and 2 days later woke up lighter and leaner than before the cheat. Main reason right there, they raised Leptin. Raising Leptin levels will give your body the kick-start it needs for the next few days to keep you out of starvation mode as you diet. As long as your body is out of starvation mode, the faster the fat loss, and the less likely you are to lose LBM, while suffering on all counts in the process. Like I said above, this a brief explanation and there is so much info on Leptin so please read Par’s articles for a more detailed and scientific explanation.

    Eat Your Way Out of Metabolic Hell

    So, now you are probably thinking, "How do I increase Leptin?” Ready for this...........Eat lots of Carbs. I'm not necessarily talking slow burning carbs here either folks. I know, most of you reading this right now are thinking is she talking about? Simple explanation: The way to raise Leptin is to actually spill over into your fat cells.

    Yes, I said it, SPILL OVER!! In order to fill your muscle glycogen you need carbs, once your glycogen stores are full, you are now spilling over into your fat cells. 1 Step Backwards for 2 Steps Forward. Remember folks you can't get fat in 1 day. This is not a new method of fat loss either. Bodybuilders are doing this everywhere and with fantastic results. A Refeed Day is NOT and I repeat NOT a cheat day. There are rules to this that should be followed to avoid gaining fat during the refeed

    Typically a refeed is done every 4-5 days, although the frequency of the refeeds can be adjusted to suit the person. The lower the caloric deficit you've managed to create, and the lower your BF%, the more often you should refeed. Why? Because your leptin levels plummet as your calories drop and your bodyfat decreases; remember, we want to stay out of starvation mode.

    How do you know when you should refeed more often, or less often? Unfortunately, it’s a personal process of trial and error; no two people are alike, and the general refeed plan is just that---general. If you find yourself constantly obsessed with food, and if you’re losing a significant amount of muscle and strength, you may have to refeed more often (perhaps every 2 to 3 days).

    A refeed may also be shorter or longer in duration. For instance, some prefer to refeed for 24 hours, in which case they may consume anywhere from 25 to 50% above their maintenance caloric intake. For shorter refeeds, such as those that last for 6 to 10 hours, people often do not count their calories; rather, they pack down as much as they can within the designated time-frame to ensure that their fat cells have a hefty bag of new fuel to stoke the metabolic furnace with.

    Appropriate Foods For a Refeed

    During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:

    Bagels
    Pasta
    Rice
    Bread
    Cereal
    FF/SF Ice Cream
    Pancakes
    Waffles
    Crackers

    Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.

    You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.

    Wrapping It Up---For Now

    Now, don't bother stepping on the scale the next day---you will be heavier. Remember, carbs make you hold water but in a day or two it will be all gone and your body will burning fat like mad again.

    Some of you being scared of other carb sources may opt to refeed with slow burning carbs and that's fine. Just keep in mind its going to take a hell of alot more oatmeal to raise Leptin than 1 bowl full, and if you’re doing a relatively short refeed, you may want to reconsider your food choices; a short refeed absolutely requires a drastic increase in your calories, as well as the consumption of refined carb sources.

    The fiber in the slow burning carbs can be counter-productive when trying to raise leptin, that's why we use refined carbs. Refined carbs raise Leptin much quicker and you won't feel like a stuffed pig all day for having to eat 3C of oats to equal what 1 bagel could have done. And for those of you who are scared, it’s up to you to look at the entire picture, especially in light of how the body seeks balance. Then, if you truly understand the issue, you will no longer fear the calculated nature of a refeed, even if it requires you to consume those foods that are typically----at least in your mind----forbidden.

    Anyone carb cycling does not need to follow this refeed. Reason being is because the carb cycling diet uses the High Carb days (every 2 days) to raise Leptin.
     
  11. Cabbagekid-108

    Cabbagekid-108 New Member

    Joined:
    Dec 23, 2008
    Messages:
    225
    Likes Received:
    0
    Location:
    Calgary, CA
    Take a step back and analyze what your eating. If you want to burn fat its best to burn more calories than you intake and if your intaking more fats than carbs then most likely you could not be burning more than intaking because per gram of fat it's 9 calories and per gram of carbs it's 4 calories, same with protein.

    Also because your depriving your body of carbs, which is the body's main fuel source, its possible that your not working to your full potential because your energy storage is low. This may be true but maybe false, you know your body better than i do.

    Also what exercises do you do in your routine?
     
  12. y1997

    y1997 Made in the U.S.S.R.

    Joined:
    Apr 1, 2006
    Messages:
    6,065
    Likes Received:
    1
    Location:
    Detroit
    I tried to "refeed" on Sunday. Ended the day with 245g of carbs. Fail.
     
  13. Stilgar

    Stilgar New Member

    Joined:
    Dec 31, 2004
    Messages:
    1,941
    Likes Received:
    0
    It's weird because at first, logic tells you that as long as calories out > calories in, you'll lose weight.

    But I have had much better success in the past having 4 or 5 days of out > in, then 2 or 3 days of in > out.

    When I go all 7 days of beneath maintenance, i just get flabby. :hsd:
     
  14. GuOD

    GuOD mcflurry diet

    Joined:
    May 19, 2003
    Messages:
    7,366
    Likes Received:
    0
    Location:
    Toronto
    too far below maintenance
     
Thread Status:
Not open for further replies.

Share This Page