Carb refeed supplies. Don’t judge.
From Lyle McDonald’s The Rapid Fat Loss Handbook:
All starches, moderate amounts of fruit (2-3 pieces total), and even some junk food (again, not too much) is fair game. Doing a structured refeed on a crash diet really isn’t that hard, just stick with your normal protein plus vegetables plus essential fatty acid intake and add a ton of carbohydrates and a small amount of dietary fat.
Some guidelines I have found one should follow:
- Don’t go over 100 grams of sucrose
- Don’t go over 50 grams of fructose
- Eat 8-10g of carbs for every kg of lean body mass.
- For me that will be around 470-590g.
- Eat your normal protein intake (or 1g/lb of weight)
- Keep fat to a minimum. Preferably 1 g of fat (or lower) for every kg of bodyweight to keep it from accumulating while glycogen is being replenished.
- I’m going to try to keep it below 50g.
- Stick to high GI foods at the beginning of the refeed and move to low GI foods towards the end
- I’ve read that lower GI foods or fibrous sources make it hard to keep eating since they are more satiating and digest slower
These guidelines make it somewhat interesting when trying to choose what to
stuff my face with eat during the refeed. I was really tempted to grab a bag of cinnamon raisin swirl bagels but they were full of sugar. Everything bagels are my second favorite and they only have 3g of sugar so I decided to go with those instead. Another option was buying frozen soft pretzels. They only have 1g of fat and 1g of sugar a piece but the bagels were cheaper and I can eat them with fat free cream cheese.
I stood in the cereal aisle at Meijer for a good 30-40 minutes trying to find the cereal with the lowest fat and sugar content. I was so ready to grab a box of Frosted Flakes or Cinnamon Toast Crunch, but I ended up going back and forth between Meijer’s brand of Cheerios and Corn Flakes.
Corn Flakes have 0g of fat and 2g of sugar per serving. Cheerios have 1.5g of fat and 1g of sugar. I started looking at the ingredients for both and corn flakes have high fructose corn syrup! So I went with the Cheerios. My plan is to blend them into a protein shake I’ll be drinking throughout my lifting session tomorrow morning.
I also grabbed a little tub of Skinny Cow Cookie’s and Cream just to suppress that craving without going too overboard. 2g of fat and 18g of sugar.
So, if I eat all 6 bagels, the whole tub of fat free cream cheese, a couple of servings of cheerios with my shake, a banana (pre-workout) and the ice cream, I will still be below my carb target. Anyone know of a low fat/sugar pancake mix?