Weight gain in re-feed.
Before you start you re-feed plan its important to be aware of the way a ketogenic diet works in respect of weight loss and weight gain and the part glycogen plays in this process.Everyone loves the results of a VLCD Ketogenic diet, you can achieve fast results, suppressed appetite, and regular weight loss. However, it is common for people to panic when the time comes for taking a break or coming off a VLCD for fear of gaining weight. There is nothing to be afraid of and I want to start by putting your mind at rest and explaining the process, and why the weight gain you will have during this time is not a bad thing! When on a VLCD diet you are typically in the region of 50-100g of carbohydrates per day, this level ofcarbohydrates will force the body into a state of ketosis due to the body not having enough glycogen to use as its main fuel source and switches to using fat for energy. The breakdown of fats in this process results in 3 different molecules called ‘ketones’ two of which: acetoacetate and ßhydroxybutyrate can be used as energy by the body and the third acetone which can’t be used by the ody and is excreted in the urine, and also through the process of breathing, (hence the bad breath).Glycogen is a branched chain of glucose molecules made by and stored in the liver and also stored in the muscle cells to provide the body with an energy source that can be used quickly. Glycogen is stored in the muscle in a 1 to 3 ratio, 1g of Glycogen to 3g of Water. The approximate amount of glycogen the body can hold is said to be 50-100g in the liver and 400g in the muscle cell. Based on holding 400g of glycogen in the muscle we can estimate that 400g would hold with it 1200g of water. Combined would give 1600g + the additional glycogen in the liver would amount to 1700g (1.7kg ornearly 4lb).When you started your VLCD your body had to use up all of your carbohydrate from the bloodstreamas well as all of the glycogen stored in the liver and muscle, which we now know could account to around 4lb in weight loss that is not fat. So, when you come off any VLCD programme that involves ketosis you can expect to regain this 4lb of weight because as soon as you start to eat carbohydrates they will convert to glycogen and be stored back into the muscle along with the water. Remember 1gof glycogen stores in the muscle with 3g of water. After long periods of ketosis your body can also ‘supercompensate’ the reloading of carbohydrates and take in more than your body needs. Supercompensation would be a temporary phase and would regulate itself within a couple of days at most but initially could account for an extra 2lb in glycogen/water weight gain. So remembering that this weight you will regain is not fat weight you can allow yourself not to be concerned about gaining approximately 4-6lb in the first week of re-feeding. If you gain more than 4lbthis would generally be lost within the next week naturally.The glycogen and water weight you regain has a positive effect on the metabolism due to occupying muscle cell area and increasing the amount of calories your body burns each day, so this weight gainis certainly a healthy one!So hopefully you are now not afraid of gaining a few pounds once you come off your VLCD. If the weight on the scales is more important than how you look in the mirror (eg: you have to weigh 10st or life will not be worth living!), then we suggest you lose around 4 to 6lb more than.Sorry if I have bored you but I found this very helpful.
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