Refeed following PSMF

Tall

For those of you who read my log you may know that I've been on a PSMF for the past two weeks in order to reduce some gut bloat and drop some body fat.

To be honest I've quite enjoyed it and was thinking about incorporating some zero carb days into my diet as time goes on. More on that later.

My main question is, if I come off my PSMF on Monday should I refeed (500-750g carbs) or should I taper the carbs in...?

PScarb

refeed mate this will give you a nice bounce with fullness and metabolism also it will raise leptin levels...

Tall

Thanks Paul - I guessed this might be the case so I had a refeed/cheat meal early.

Paul - just out of interest do you rate PSMF's?

I've not been as harsh (<800kcals) as the 'rule' suggests, but I think I've had good results. Scales and mirror indicate around 4lbs of fat loss per week over a 2 week period, stomach bloat from bulking is now near enough none existant and waist has reduced by about two inches, strength has remained pretty much the same.

Going forward I was considering doing something like 3 days on low carbs with a refeed every 4th day, supplementing the diet with healthy fats.

Any thoughts?

Pikey

Hi Mate, I’d go for the refeed too trying not to have too many simple sugars regardless of the temptation. I can bounce as much as 8K in a couple of days following carb depletion and I’m no way near your weight so don’t be horrified if the scales show a net increase from before the carb fast, this will mainly be fluid bounce and will diminish in a few day especially when you start eating clean.
I had been experimenting with eating pre contest clean all week and belly to table at the weekend just before I started dieting which seemed to have been working nicely so I’d say give it a go while I have no knowledge of PSMF diet it’s ultra low carb so a similar principal to that I use the main difference being I keep away from the fats apart from the odd full English (joke looking sheepish)…

Tall

Allo mate.

I expected to put 3kgs on as a minimum following a full refeed based on the water I dropped post cutting the carbs out.

I tell you what - you are always learning in this game...

PScarb

i have no idea what PSMF is mate

Tall

lol

Protein Sparing Modified Fast

Basically zero carbs

Neil R

I'd say it will depend on wether you intend on staying on the PSMF diet or wether you intend on putting carbs back in on a more permanent basis.
In the case of the former, then one or two days re-feed will be the best option. However, if you are opting for the later then you need to add the carbs back in much slower, to avoid any potential bodyfat gains.
Sart by removing 20g protein from each meal and replacing it with 20g complex carbs. After 4-5 days do the same again. By this point you should be at about 50g protein & 40g carbs per meal. Then, every 3-4 days just increase you carb intake by 10g per meal until you get to about 70-80g carbs per meal.
Make sure you keep a regular cardio routine in place as well!

Tall

Cheers Neil.

Doing 3/4miles walking per day at the moment.

I shall have a ponder over the weekend.

PScarb

sorry mate i have no experiance with this diet per say as i mostly do carb cycling but i do agree with Neil if you are going to go back to eating carbs