Refeed bei LC-Ernährung

Der Refeed in der Praxis:

Möglichst viele Kohlenhydrate (5-10g/kg FFM)
Geringer Nahrungsfettanteil von maximal ca. 90g, besser <50g
Essentielle Fettsäuren zuführen
Proteinanteil von 1-1,5g/kg Körpergewicht
Ausreichend Trinken für die Glykogeneinlagerung
Langsam mit dem Refeed beginnen um mögliche Nebenwirkungen zu vermeiden
Länge des Refeeds individuell abstimmen
Vornehmlich stärkehaltige Kohlenhydrate wie Reis, Brot, Nudeln, Kartoffeln, Müsli usw.
Haushaltszuckerkonsum gering halten. Ein kompletter Verzicht ist nicht nötig.
3-4 Portionen Obst in den Refeed einbauen

Dietary epidemiology commonly find associations between certain meal patterns and higher BMI / body fatness. However, this association can solely be attributed to lifestyle-related factors and eating behaviors; snacking in front of the TV in the evening, making poor food choices in general, and so forth. People who eat more in the evening simply eat more calories, which explains why they weigh more.

Calorie-controlled studies looking at the effects of distributing a fixed caloric load differently throughout the day are scarce; I have listed all of them above. These tell a much different story than the one found in dietary epidemiology. While short-term studies (15-18 days) do not find a statistically significant difference between early and late meal patterns, long-term studies (>12 weeks) show that late eating patterns produce superior results on fat loss, body composition and/or diet adherence. This might be explained by more favorable nutrient partitioning after meals due to hormonal modulation.

In this latest and well-designed 6-month study on calorie distribution throughout the day, participants who ate most of their daily carb-intake at dinner (8 PM or later) lost more fat, experienced greater fullness throughout the diet, and saw more favorable hormonal changes than those who ate their carbs earlier in the day.