James' Refeed Diary

REFEED DIARY - Sunday 26th May > Saturday 1st June

I started this as a single edited post in my weight loss diary but after realising no one will now be reading that as I'm finished I may as well plonk it in here for anyone else looking to refeed soon. I think - personally - that I'm following it by the book and so far I'm very full after my meals with no stomach cramps and feeling very content. Scary as hell eating again though!

Every day I drink 4 litres of water with no other drinks (never really been into my fizzy drinks and refeed doesn't say to try this and to not have cordial so just playing it safe).

Food images - where applicable - will be presented at the bottom of the post.

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Day 1

Morning (10am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - 1x Chocolate Lipotrim Shake

Dinner (6pm) - 1x ~5oz skinless chicken breast with small breakfast bowl of salad; assorted lettuce, cucumber, baby tomatoes, celery
& peppers (red & yellow); drizzled with balsamic vinegar as seen in Image 1

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Day 2

Morning (10am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - Image 1

Dinner (6pm) - Image 1

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Day 3

Morning (9am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - Image 1

Dinner (6pm) - Same as Image 1 but accompanied with 1x 6oz jacket potato as seen in Image 2

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Day 4

Morning (10am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - Same as Image 1 but with a small wholemeal pitta bread too as seen in Image 3 This was immeasurably tasty and far better than the fast food I used to eat - definitely be having this again.

Dinner (6pm) - Low fat spaghetti bolognese; 4oz wholemeal pasta (cooked weight), 350g lean turkey mince & low fat sauce made from fresh chopped tomatoes with 1/2 an onion, some celery and a little oregano. Was delicious! As seen in Image 4

Snack (8pm) - 1x Banana - Completely forgot I was supposed to have a fruit snack so annoyed I had to eat this so late

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Day 5

Morning (10am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - Image 3 + 1 low fat yoghurt.

Snack (4pm) - 1x Banana

Dinner (6pm) - 6oz chicken breast, standard salad, balsamic vinegar & some small new potatoes as seen in Image 5

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Day 6

Morning (10am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - Image 3 + low fat yoghurt

Dinner (6pm) - Image 5

Snacks: 2x bananas (pre and post dinner)

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Day 7

Morning (10am) - 1x Chocolate Lipotrim Shake

Lunch (2pm) - Image 3 + low fat yoghurt

Dinner (6pm) - Image 4 (Made enough first time to keep some for dinner today; same portion size)

Snacks - 2x bananas (Pre and post dinner)

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Image 1
View attachment 93471

Image 2
View attachment 93472

Image 3
View attachment 93570

Image 4


Image 5

It's great to see you are organised. I am on day 1 of my refeed and my first meal will be tonight! I have just been food shopping for myself.. Exciting it's nice to hear you are feeling content on refeed.. X x x

I found the day before refeed I was very, very excited and scared at once; I kind of wanted to not do it and stay on the shakes forever but I know that's just stupid haha. Hope you enjoy your first meal tonight. It'll taste delicious.

James i'll be stealing the recipe for your spaghetti bolognese sauce, it sound really tasty

When i look at your portion sizes i think mine are a bit big, putting up the pictures is really useful, thanks

As Cath has said the pics are really helpful, I on the other hand now think my portion sizes may be a bit small but I haven't really been hungry so just going with what my body is telling me to do. At the beginning of the week I was 12st9lb and today I am 12st7lb so I must be doing something right! X x x

Hey girls been busy last couple of days so got a couple more pictures to upload. I thought it would be useful using pictures as when I read other peoples refeed diaries I just couldn't grasp how big my meals should actually be.

This is the last day of my refeed today buy went to the pharmacy for my weigh in and I've lost another 4lbs so really pleased. I'm starting the gym today so my pharmacist said to up my protein intake to compensate. It was never about my actual numerical weight it was just what I looked like. I feel great and have gone from large to small t-shirts which felt great. Got some pictures to take in my new clothes I'll share next week.

Hope your weeks have gone well.

Well done James!!

I like your table James

Oh and well done too.

Heh thanks, I shall let my table know of it's compliment tonight ^^

CRISIS MODE STATUS: ACTIVE

My current mood: ?????????????????????????????????????????????????? ?????

I'm on to my second day of basically my "normal routine" and I'll tell you one thing - it is not a routine. Holy Hell in crap what do I even do now? When do I eat? What do I eat?

I had one of the most crappy/strange days yesterday and I didn't even eat anything bad. I woke up and went to find breakfast but as there was no porridge in the house I struggled to think of what I could eat so just had an apple. I didn't eat again till a small low-fat yogurt at around 3pm at my baby cousins birthday party/BBQ thing. My nana had baked cakes for the party and wanted me to try one but I couldn't bring myself to do it so I went in the house with the cake and hid it and told her I'd eaten it and it was great. I then ignored the BBQ citing I didn't want to eat any of the white buns (I could have just had a burger on its own).

I had my tea around 6pm which was turkey breast, salad, wholemeal pitta & balsamic vinegar - I felt great. Healthy meal which tasted good and I was happy. Went to play football for 4 hours with my banana and finished off my daily 4 litres of water when I was there. I came home around 9pm and was a little peckish so had a tiny bowl (and I mean tiny by my standards) of Branflakes with semi-skimmed milk and after finishing it just felt disgusted in myself that I'd eaten Branflakes and also eaten so late at night. They're only Branflakes?!

I'm actually quite worried about myself because I'm absolutely terrified about gaining weight so I'm just not eating and thinking no calories in = maintenance/loss. I really don't like what this diet has done to my mental attitude; on the one hand it was good to learn to eat healthily, eaten small portions & eat often, but on the other hand I'm now trying my best to avoid eating all together.

I have my first night out on Saturday as a kind of treat because I've felt like a recluse the last 9-10 weeks and I want to look as thin as possible for it so this week I literally just don't want to eat anything & exercise loads which I know is both a) unhealthy as I'll store fat, and b). stupid in that I'll pass out.

Today I've got my normal salad, chicken, banana & yoghurt combo for work and it feels like the only thing I can afford to eat at the moment. Hoping I can get over this before it ends up turning into some eating disorder.

Blagh get my back on the shakes; they were easy.

Aww James, it's natural to feel like this. It's really hard to trust yourself just after your refeed, but it does get easier. I just keep an eye on what I'm having and er on the side of healthy. I've spent many years counting calories etc so have a good idea what I'm eating, but a much better way is to make sure you're eating slowly, and learn to be aware of the point when your body has had enough food and this is usually when you take a deep breath involuntarily. Look out for it next time you eat. You may only want to have another one or two bites and then stop. You can use this method anytime, and still enjoy food while you're out and perhaps stick to more comfortable food and portion sizes when you have more control over it. You sound like you're doing a lot of exercise, so you should make calories available for your body to use for this. Your 'job' now is to maintain not be calorie deficient so you lose more weight. Just be aware, try not to panic. You have to teach yourself to eat within healthy limits and this is not going to happen overnight x x x

Thanks Kay ^^

I guess it's just the whole sudden drop off the simplistic TFR ladder onto solid food loving ground that's confusing me. I really don't want to lose too much more weight if I can help it but at the moment I'm barely eating enough to even maintain. I'm trying my best to eat small and often which started today with having half my lunch at 2pm and the other half I'll be having at 4pm.

I'm not eating 2 lunches but my head thinks I am so don't know if I'll eat the other half yet. I'm sure I'll get there in the end; I didn't think I'd struggle after TFR if I'm honest!

Eat the other 'half' of your lunch! You body needs it

Yes ma'am (8

James your refeed diary is great! I hope to refeed in about 3-4 weeks and will stick to your approach as it seems to work really well, thanks for sharing it. I can sympathise with your anxiety about eating, I am sure I will be the same - I suppose it's all about rationalising your thoughts and trying to eat sensible portions but not starving yourself! Well done with TFR and your refeed - good luck! Xx

How you getting on now james?

Doing great thanks girls ^^ got my weigh in on Saturday; doing them every 2 weeks for now to see how I get on. Went out last Saturday for the first time in a while so felt a bit crappy the next couple of days but I need to go out and stuff. I was still losing just after refeed but think I'm probably stable now, don't look like I've lost anymore for a while.

How you getting on?

Well done glad your stable you have done so well!

since my horrifying refeed situation I've not put any more in which is good so I'm still 10,13
but when I get back from holiday I will have a last go at lipotrim because I hate what I'm seeing in the mirror, if I had my way I'd take lipotrim with me but I'm going over to stay with my dad and I know it will be hard work to try and do it with the life style he leads we will be out every night and I want the kids to have a great time so can't stay in. But at least I haven't got as much to lose as I did have, that's how I'm looking at it! X

Ah nice, least you have a plan you're sticking to. How much more do you want to lose when you go back on it? Don't go too crazy on holiday! haha. Have you thought anymore about how you'll do your next refeed?

My mood has dramatically dropped from a few days ago and am now desperate for my weigh in tomorrow morning. I don't think I actually have gained weight since Saturday (where I looked and felt really good) but these last few days I've just felt ugly and chubby and tried to throw up some of my meals which I'm not proud of. Haven't told my mum yet as she worries anyway but I think I may need to see someone about this.

Minor update - got weighed Saturday and have lost 1lb over the last 2 weeks trying to maintain so very happy and the panic is over. Still battling with my head but I'll get there.

Well done James My refeed is not so far away and I have very big fears about food aswell. Hope everything will go ok. Good luck to you:553: