Getting concerned about the refeed

kellmo

kellmo

Gold Member
Weasey I have been looking at your refeed plan but I can't see the graph thingy as I'm ony phone!

I'm still about 2 stone off goal but I need a 'plan' of action. My goal weight will be around 9 stone 9lbs and I have no idea how many cals/carbs I need a day to maintain this, I won't be doing lots of exercise as I start a part time teacher training course as well as work in September.

I've seen the sns refeed but 10 days just does not seem long enough. Just what do I do? I'm ok
Using sns meals for as long as I need.

Do I introduce new foods gradually? What do I start with? Breakfast, lunch, dinner or actual food at any time of the day?

I fancy the Dukan diet for a life long plan but I just don't know how to go about it.

Any advice would be greatly appreciated :)

Thank you x
 
Both Weasey and I stepped up to 800 calories as we approached goal. I stepped up when I was within a stone of goal. We both used My Fitness Pal to log all calories and carbs and ensure that we stayed at around 60g of carbs per day to keep ketosis. We both used some of the packs plus other foods to keep below 800 calories. For me I had more protein and veg and only had 2 packs per day whereas Weasey tended to have 4 packs and upped the protein I think.

I decided not to follow the S&S refeed but to do my own thing and take things really gradually. My maintenance plan is based on keeping calories lower during the week than at weekends so I started stepping up some more I upped the calories to 1000 at weekends and kept them at 800 during the week. I was worried about coming out of ketosis but in the end I decided to bite the bullet and go for it when I reached the weight I decided to maintain at (for now). I introduced a piece of fruit initially and then had the odd slice of bread and came out of ketosis. The scales did rise initially but I held my nerve, upped my calories to 1200 and the scales did start to drop again. Phew! :). I'm maintaining now so I have changed to my new regime which is 1200 calories and up to 100g of carbs during the week when I'm at work and then at weekends I allow myself somewhere between my BMR and TDEE and have I want in that limit, so generally have more carbs at weekends. I hope that on that regime I can still lose a little weight as I'd like to lose a little more, but slowly.

I would strongly suggest taking your time over the refeed, not trying to do it all in 10 days. I know that wouldn't have worked for me. I've taken weeks to get to my maintenance levels. I know nothing about Dukan as that sort of plan isn't what I want to do but I do try to spread food out during the day and not to have all of the carbs in the evening.

Have a look at Fitness Frog as that will help you with the calories you need to maintain your weight. For me it's well below the 2000 that's always quoted as a woman's daily allowance.
 
Yep - I agree with BG. Upping the calories as you Get towards goal allows you to add a few things whilst staying in ketosis.

I have been having another look at Dukan today and have decided to move onto its Transition Phase in a couple of weeks. I'm about to put a post into my refeed diary about it with the details. I'm feeling the need of a bit more structure and the idea of a plan which gets me to stabilise my weght is very appealing.

Once you decide how you want to eat long term you could add different things every couple of days until you are eating in the longer term manner. Keeping it lower carb at the beginning.
 
Thanks so much for your help, I've got a couple of stone to goal but I need to have a plan or I'll panic and either eat way too much or way too little. I'll re-read your posts when my eyes aren't closing (been a LONG week)

Thank you girls xxx
 
How much will you have lost Kellmo? Apologies if it's on your profile, I can't view it on my phone.
I lost 3 stone 7, then did the S&S 10 day refeed and lost a further 5 or 6 pounds. I was concerned about the amount of carbs/ calories that the refeed provided as by the end of the 10 days I was having 1200 cals +, and 130g of carbs some days. It was a big leap but it did work.
Since then I have had 1200 calories a day, not been counting carbs but trying not to have refined carbs like sugar, white bread/ rice etc. I have maintained a weight of 10.2 for 2 weeks which I'm happy with. I have one or two days a week where I go over my 1200 cals (had a boozy night out this week, and a couple of chocolatey days last week) so there has been some leeway. I would like to be able to increase the amount of calories I can maintain at so I can have a little more freedom when dining out etc, but at 1200 calories I get a lot of food. I've also been trying to do at least 20 minutes intensive exercise a day.
I was also unsure right up until my refeed how I would maintain my weight. I know it's still early days for me unlike Weasey and Borders who have been so successful for some time now. I decided that I didn't want to feel like I was on a diet forever and just wanted to make small changes. One thing I struggle with is portions so measuring and weighing food and taking notice of others portion sizes really helps me.
Good luck with whatever you decide to do- if you care about it now I'm sure you will be successful.
 
Agree with the measuring. My scales are a permanent fixture on my worktop now although I'm now more used to understanding what 50g of peppers looks like (for example). Portion size is the key to my success or failure I think plus making better choices. If I really want something then I either have it at the weekend when I give myself some leeway or I adjust what I was going to have that day. I know a life of feeling deprived won't suit me so I'm finding a way of including some of the things I want and still maintain my weight. It has to be on my mind constantly as I'm not the sort of person who naturally makes the right choices, but I want this weight kept off so it's a small price to pay.
 
It's just as much early days for me Saddlebag! I have been trying different things out since reaching goal and I kind of feel like I'm drifting a bit with the food. I know what you mean about not wanting to be on a diet forever but I have decided that doing the Dukan transition diet is going to give me a better chance of longterm success. I feel the need of a bit more structure (but not as much as when losing weight!) and once the transition phase is over I should have different habits wrt food. I lose VLCDs to bits but one downfall is that when food is back in your life you are not practiced in how to deal with it - that's what I'm addressing now. Each to their own is what I say! The refeed plan needs to be highly individualised and address the person's own character traits. Good luck everyone!
 
BordersGirl said:
Both Weasey and I stepped up to 800 calories as we approached goal. I stepped up when I was within a stone of goal. We both used My Fitness Pal to log all calories and carbs and ensure that we stayed at around 60g of carbs per day to keep ketosis. We both used some of the packs plus other foods to keep below 800 calories. For me I had more protein and veg and only had 2 packs per day whereas Weasey tended to have 4 packs and upped the protein I think.

I decided not to follow the S&S refeed but to do my own thing and take things really gradually. My maintenance plan is based on keeping calories lower during the week than at weekends so I started stepping up some more I upped the calories to 1000 at weekends and kept them at 800 during the week. I was worried about coming out of ketosis but in the end I decided to bite the bullet and go for it when I reached the weight I decided to maintain at (for now). I introduced a piece of fruit initially and then had the odd slice of bread and came out of ketosis. The scales did rise initially but I held my nerve, upped my calories to 1200 and the scales did start to drop again. Phew! :). I'm maintaining now so I have changed to my new regime which is 1200 calories and up to 100g of carbs during the week when I'm at work and then at weekends I allow myself somewhere between my BMR and TDEE and have I want in that limit, so generally have more carbs at weekends. I hope that on that regime I can still lose a little weight as I'd like to lose a little more, but slowly.

I would strongly suggest taking your time over the refeed, not trying to do it all in 10 days. I know that wouldn't have worked for me. I've taken weeks to get to my maintenance levels. I know nothing about Dukan as that sort of plan isn't what I want to do but I do try to spread food out during the day and not to have all of the carbs in the evening.

Have a look at Fitness Frog as that will help you with the calories you need to maintain your weight. For me it's well below the 2000 that's always quoted as a woman's daily allowance.
Click to expand...

BMR??? TDEE???? :)
 
kellmo said:
BMR??? TDEE???? :)
Click to expand...

Basal Metabolic Rate - ie the calories you would burn if you stayed in bed all day
Total Daily Energy Expenditure - ie the calories you are likely to burn given your age, height, activity level etc.
 
BordersGirl said:
Basal Metabolic Rate - ie the calories you would burn if you stayed in bed all day
Total Daily Energy Expenditure - ie the calories you are likely to burn given your age, height, activity level etc.
Click to expand...

Fank yooooo!!!
 
Sadly the slimmer you are the lower your BMR and TDEE so being slim means that you need to eat less to maintain. It's also the reason why people find it difficult to maintain at a lowish weight as it doesn't take much to push you over the calories to maintain at that level.
 
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