Finally, and perhaps most importantly relative to most readers of this booklet, deliberately
overeating carbohydrates helps to normalize most, if not all, of the hormones I talked about back in the
chapter about bodyweight regulation: leptin, ghrelin, insulin, peptide YY, etc. Overeating carbohydrates
works to normalize all of these hormones. I want to mention that overeating the other nutrients (fats and
proteins) doesn’t have the same effects on all of these hormones which is why structured refeeds need
to be high-carbohydrate (and as I’ll mention again below, low in fat) regardless of the type of diet that
you’re on. So whereas free meals is really just a time to eat whatever foods your current diet doesn’t
allow (if you want), refeeds should be high carbs and low fat for all dieters.
I should mention that it is somewhat debatable whether short refeeds (1 day or less) have much
of an impact on metabolic rate, appetite or hormone levels. A recent study (in rats, unfortunately) found
a short period of overfeeding in rats did increase metabolic rate but it’s unknown if this applies to
humans. Even if a structured refeed doesn’t significantly impact on metabolic rate, it serves the other
purposes I mentioned: allowing a psychological break from dieting, refilling muscle glycogen and briefly
turning of diet induced catabolism.
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og, notering samt bilde ved start og slutt av 90 dagers perioden.
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Det er altså ikke bare leptin det er snakk om.
