My plan is to follow Paleo Monday to Friday, but not religiously. It's basically the cave man diet - You just eat what we were always meant to eat its that simple.. Meat, veg etc. lots of Paleo info around if you like the idea. Then Saturday and Sunday I will do whatever takes my fancy, However naughty or good I feel I will do what I like
This will all happen a good month after goal though, because for the first month, I will spend it slowly watching my weight as I stabilise on re-feeding. Lips tram has the best way to follow the introduction to food again without lots of dreaded weight gain. Eventually, n e out glycogen stores are balanced again after this diet, Our weight will just stabilise... Unless we go mad lol, which we won't! Hope this piece helps;
"Preventing unnecessary weight gain after dieting.
Remember, under non-dieting the primary source of fuel that the body uses for energy is its blood sugar. When the blood sugar supply gets low the body has reserves of sugar which are stored as a complex molecule called glycogen. Glycogen is stored in the body bound to a great deal of water. When we change the amount of glycogen in the body we also change the amount of water. Glycogen and water are heavy. Changes will affect our weight a great deal and in a very short timespan. After dieting the body will again need glycogen and it will be restored with the reintroduction of food. A few simple facts about glycogen will help you to understand how to prevent a great deal of unnecessary weight regain after total food replacement.
1. Glycogen is made of sugar and that is, therefore, a carbohydrate. A pound of glycogen is worth about 1800 Calories. 1800 Calories deficit in the daily intake can use up a pound of glycogen from storage
2. Glycogen is stored with about 4 parts of water for each part of glycogen. This means that a pound of glycogen may hold an additional 4 pounds of water. 1800 Calories of Calorie deficit in the food eaten can cause a 5 pound weight loss. Compare that with the real need for fat loss. The same 1800 Calorie deficit will only use up 1/2 pound of fat.
3.Glycogen is stored in the liver, muscles and fat cells of the body. The amount we can store can vary depending upon what we eat and how much we use our muscles. Recent research suggests that some people may store as much as a kilogram of glycogen that can be mobilised in the first few days using a vlcd diet. This could mean that such a person could lose almost a stone in weight during the first few days of dieting and not yet have burned any fat.
4. Glycogen is used up and replaced as a matter of course all the time. Think of the glycogen stores the way you think of a kitchen jug that contains sugar. When the levels get low it is easy to fill it up. Daily activities of living and sleeping use glycogen up. Eating fills glycogen stores back up, every day.
5. It is possible to overfill the glycogen stores so that they contain more than the normal levels. Athletes do this and call it carbohydrate loading. Athletes stop eating carbohydrate to deplete their glycogen stores and then feast on carbohydrates. This gives them a larger reserve tank of ready fuel for endurance exercises, such as marathon running. If we eat a lot of carbohydrate foods right after dieting we will accomplish the same thing - extra glycogen that we will not burn up in a few hours of exercise; a lot of extra water that will stay as long as the glycogen (until the next diet or marathon type exercise); extra weight on the scales that cannot be distinguished from fat, makes you depressed and inclined to eat in despair. Totally unnecessary.
6. If carbohydrate foods are reintroduced gradually and in the right sequence over a period of days, the glycogen will return to a normal and modest level without unnecessary weight gain.
Carbohydrate foods include: vegetables, potato, cereal, breads, pasta/rice and fruits. There are carbohydrate foods containing a lot of simple sugars - such as fruit - and those we term 'complex', such as most vegetables.
These will form the bulk (60%) of your long term change to healthy eating buy need to be controlled during refeeding and afterwards for those who have had an insulin resistance problem.
The plan for Refeeding applies to both men and women. Keep these points in mind;
First day after Total Food Replacement is high protein.
Second day is high protein, modest complex carbohydrate - low fat.
Third day is high protein, modest compels carbohydrate with some cereals - low fat.
Fourth day is high protein, high complex carbohydrate, modest cereals, fruit and other simple sugars - low fat.
The rest of your life is low fat and weight under control.
The first step in weight management is bridging the gap between Total Food Replacement (TFR) and, so called, "real food". Directly following TFR we are going to guide you through a slow and gradual refeeding process. There are two reasons for the refeeding strategy:
You have lost a considerable amount of body fat during your regime, but you have also depleted your glycogen stores, along with their attending water. If you jump directly from TFR into a high carbohydrate meal, your glycogen and water stores will fill up excessively, causing an immediate weight gain that may be as much as 7-10 pounds. This is not a fat gain - it is a fluid gain - but is demoralizing, nonetheless. That is why the transition plan introduces carbohydrate in a controlled way, so that such a weight retain should not occur."
