Junior Member
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
Anabolic Member
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
Banned
^^ nice...
Knowledgeable Member
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.
New Member
on ur low carb diet, how many grams of carbs are you consuming a day?
Junior Member
between 20 -40Originally Posted by concrete34
Knowledgeable Member
wow, that's low! Do you weight train on these low carb days? If so, in what meals do you ingest these carbs?
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