Refeed day


laush
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En såkaldt "refeed day" kan gøre dit mål mod lavere fedtprocent lettere. Det handler om peptid-hormonet leptin som er et stof der har en kæmpe indflydelse på hele kroppen og ikke mindst stofskiftet.

Mængden af Leptin falder ved en diæt og det er i høj grad leptin der gør at man føler sult (cravings) da Leptin i samspil med andre stoffer får hjernen til at skrige efter mad, men også får kroppen til at reagere på en måde vi ikke ønsker på diæt: nedsat kropstemperatur (mængden at stofskiftehormon falder på en lav-kalorie diæt), lavt energi-niveau & vores immunforsvars funktioner nedsættes + flere andre ting (jeg kan bare ikke finde dokumentationerne).

Dette kan en refeed day til dels rette op på. Denne refeed day (kan være op til 3 dage) består af at spise masser af kulhydrater, men holde fedtprocenten i maden lav. Kulhydraterne får blodsukkeret til at stige, hvilket samtidig medfører en stigning af insulin og netop insulin får leptin til at stige og denne ene dag (eller 2-3 dage) "snyder" kroppen fordi den nu tror at der er masser af mad på bordet og den "retter" op på stofskiftet, immunforsvaret og (for mig i al fald) en vigtig ting: lysten til at vælte flere liter is, slik og lign. ned i halsen forsvinder i 3-4 dage efter denne "refeed day". Når de 3-4 dage så er gået laver man en ny "refeed day". Mange har success med denne form for diæt - også undertegnede (p.t. på 8% bf - 181cm, 82 kg)

Der kan læses meget mere om Leptin ved at søge på "Leptin and refeed) på groups.google.com

Især nyhedsgruppen misc.fitness.weights har mange interessante tråde om emnet.

mvh Lau Saugman Hansen

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Jeg har ofte hørt om denne sammenhæng. Men jeg er altså lidt usikker på, om den holder. Jeg vil ikke sige, at jeg ikke tror på den, men noget dokumentation ville rart.

Når jeg er lidt skeptisk overfor ovenstående, så er det fordi, jeg ikke tror så meget på, at man generelt kan "snyde" kroppen. Kroppen afstemmer sig altid nærmest optimalt (set fra kroppens synsvinkel af) overfor sine betingelser. Det er altså betingelserne (motion, kost generelt), som skal ændre sig - ikke kroppen som skal/kan snydes til at opføre sig på en anden måde end de øjeblikkelige betingelser ellers foreskriver.

Men jeg sluger gerne mine ord i mig igen, hvis ovenstående kan dokumenteres.

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Det vil tage mig lang tid at søge på pubmed for at finde alle dokumentationerne, men prøv at søge i gruppen misc.fitness.weights på groups.google.com på "Leptin", Leptin and refeed" med forfatterne "Elzi volk" og/eller "Lyle Mcdonald"

- der vil du finde masser af info og også videnskabelig dokumentation. Det tager dog sin tid for der er MANGE indlæg!

mvh Lau Saugman Hansen

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  • 1 month later...

Her et studie der i al fald viser at "overfeeding" med kulhydrat fører til øget basal stofskifte:

Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects.

Dirlewanger M, di Vetta V, Guenat E, Battilana P, Seematter G, Schneiter P, Jequier E, Tappy L.

Institute of Physiology, University of Lausanne, Switzerland.

OBJECTIVE: To determine the effects of excess carbohydrate or fat intake on plasma leptin concentrations and energy expenditure. DESIGN: Ten healthy lean females were studied: (a) during a 3 day isoenergetic diet (ISO); (B) during 3 day carbohydrate overfeeding (CHO OF); and © during 3 day fat overfeeding (FAT OF). During each test, basal metabolic rate, the energy expended during mild physical activity and recovery, and 24 h energy expenditure (24 h EE) were measured with indirect calorimetry. The concentrations of glucose and lactate were monitored in subcutaneous interstitial fluid over a 24 h period using microdialysis. Plasma hormone and substrate concentrations were measured in a blood sample collected in the morning of the fourth day. RESULTS: CHO OF increased plasma leptin concentrations by 28%, and 24 h EE by 7%. Basal metabolic rate and the energy expended during physical activity were not affected. FAT OF did not significantly change plasma leptin concentrations or energy expenditure. There was no relationship between changes in leptin concentrations and changes in energy expenditure, suggesting that leptin is not involved in the stimulation of energy metabolism during overfeeding. Interstitial subcutaneous glucose and lactate concentrations were not altered by CHO OF and FAT OF. CONCLUSIONS: CHO OF, but not FAT OF, increases energy expenditure and leptin concentration.

PMID: 11126336 [PubMed - indexed for MEDLINE]

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Og dette viser at kulhydrat øger leptin koncetrationen:

Leptin response to carbohydrate or fat meal and association with subsequent satiety and energy intake.

Romon M, Lebel P, Velly C, Marecaux N, Fruchart JC, Dallongeville J.

Service de Nutrition, Centre Hospitalier Universitaire, 59000 Lille, France. [email protected]

To assess the impact of the macronutrient content of a meal on the postprandial leptin response and its relationship with postprandial satiety, 22 young healthy subjects (11 men and 11 women) were given, in a randomized order, an isoenergetic meal [carbohydrate (81%) or fat (79%)] or remained fasting. Blood sampling and hunger and satiety scores were collected hourly during 9 h after the meal. Spontaneous intake was measured at a buffet meal at 9 h postprandially. In both genders, leptin response was higher after the carbohydrate meal than after the fat meal and while fasting. In women, leptin levels were higher after the fat meal than while fasting. Leptin response was significantly correlated to insulin response (r = 0.51, P < 0.0001). Hunger and satiety ratings and subsequent energy intake were not different after carbohydrate or fat intake. In conclusion, a carbohydrate meal induces higher postprandial leptin levels than an isoenergetic fat meal. Short-term regulation of postprandial satiety and food intake is not influenced by circulating leptin.

Publication Types:

Clinical Trial

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Her et der viser at "overfeeding" kan føre til forhøjet leptin koncentration og dermed højere basalstofskifte:

Twenty-four-hour leptin levels respond to cumulative short-term energy imbalance and predict subsequent intake.

Chin-Chance C, Polonsky KS, Schoeller DA.

Department of Medicine, University of Chicago, Illinois 60637, USA.

Leptin plays a vital role in the regulation of energy balance in rodent models of obesity. However, less information is available about its homeostatic role in humans. The aim of this study was to determine whether leptin serves as an indicator of short-term energy balance by measuring acute effects of small manipulations in energy intake on leptin levels in normal individuals. The 12-day study was composed of four consecutive dietary-treatment periods of 3 days each. Baseline (BASE) [100% total energy expenditure (TEE)] feeding, followed by random crossover periods of overfeeding (130% TEE) or underfeeding (70% TEE) separated by a eucaloric (100% TEE) washout (WASH) period. The study participants were six healthy, nonobese subjects. Leptin levels serially measured throughout the study period allowed a daily profile for each treatment period to be constructed and a 24-h average to be calculated; ad libitum intake during breakfast "buffet" following each treatment period was also measured. Average changes in mesor leptin levels during WASH, which were sensitive to energy balance effected during the prior period, were observed. After underfeeding, leptin levels during WASH were 88 +/- 16% of those during BASE compared with 135 +/- 22% following overfeeding (P = 0.03). Leptin levels did not return to BASE during WASH when intake returned to 100% TEE, but instead were restored (104 +/- 21% and 106 +/- 16%; not significant) only after subjects crossed-over to complementary dietary treatment that restored cumulative energy balance. Changes in ad libitum intake from BASE correlated with changes in leptin levels (r2 = 0.40; P = 0.01). Leptin levels are acutely responsive to modest changes in energy balance. Because leptin levels returned to BASE only after completion of a complementary feeding period and restoration of cumulative energy balance, leptin levels reflect short-term cumulative energy balance. Leptin seems to maintain cumulative energy balance by modulating energy intake.

Publication Types:

Clinical Trial

Randomized Controlled Trial

PMID: 10946866 [PubMed - indexed for MEDLINE]

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autch, der fik jeg den! :D var egentligt mest for at drille lidt og så bliver mine egne engelskkundskaber sat på prøve! jeg er bange for at de må give fortabt overfor et emne som jeg i forevejen ikke kender noget til... nu håber jeg ikke at det har kostet dig alt for meget tid laush :bblush:

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