what to eat on carb up day and how many carbs?

[tigeredge]

i am on a low carb diet but after 7-8 days i have a carb up day. what do you reckon i should eat and how many.

i have been eating 3-4 pieces of fruit on these days. 3-4 oatabix pieces. potatoes, peas. i totally avoid having any processed sugarry products

[Rugger02]

It sounds like you're on the right track, here are a couple more options I plagiarized and added to my little goodie list...

Cream of Wheat (Cooked) 1 Cup 27 grams First Thing in the Morning or Before Bed

Post Workout ONLY!

White Rice (Cooked) 1 Cup 36 grams
Rice Cakes (Multi-grain) 1 Cake 8 grams
Baked Potato (Cooked, No Skin) 3.5 oz 21 grams
Honey (Pure) 1 Tbs 17 grams
White Bread Per Slice 15 grams
Strawberry Jelly (Organic) 1 Tbs 25 grams
Vitargo (Waxy Maize) 2 Scoops 72 grams

Anytime:

Rolled Oats (Dry) 1 Cup 67 grams
Brown Rice (Cooked) 1 Cup 44 grams
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams
Whole Wheat Bread (Wheat germ) Per Slice 12 grams
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams


VEGETABLE LIST

Anytime during the day as long as you count carbohydrate totals towards your goals

Broccoli 3.5 oz 7 grams
Green Beans 1 Cup 8 grams
Onions 3.5 oz 10 grams
Pumkin 3.5 oz 6.5 grams
Yams (Highly Suggested) 3.5 oz 28 grams

[jamyjamjr]

^^ nice...

[M302_Imola]

Basically what you are after on a "carb up" (refeed) day is to replenish glycogen levels and bring the body out of starvation mode. You do this by simply eating tons of carbs in 4 out of 6 or 5 out of 7 meals. You don't want to negate from your ultimate goal of fat loss by eating $hitty, simple carbs. Stick with the complex, low GI carbs and a small severing of fruit (bannana, cherries, blue berries, apples, etc.) with each of the carb containing meals. Fruit will help to replenish liver glycogen. Basically on these days you drop your protein intake to about 1g per lb. body weight and eat as much clean carbs as you can squeeze into each carb containing meal. You will be amazed at how full your body will look after a refeed day.

[concrete34]

on ur low carb diet, how many grams of carbs are you consuming a day?

[tigeredge]

on ur low carb diet, how many grams of carbs are you consuming a day?

between 20 -40

[M302_Imola]

between 20 -40

wow, that's low! Do you weight train on these low carb days? If so, in what meals do you ingest these carbs?