Sam-- if you'll check the work of Dr Wm Davis, he says the same about lectin and leptin resistance, but he does ont limit the problem to just cereals.....it's ANYthing made from wheat (that's regular white flour!!), so breads, pasta, pancakes, waffles, crackers etc would all still be a problem. His site is filled with info and testimonies (mine included, on Dec 24, 2011!!) It's wheatbellyblog.com.
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Best foods for cheat day (to re-stimulate Leptin production) ?
There is a list here (http://4hourpeople.com/question/379/skipped-cheat-day-any-healthy-alternative) but in seems to me like non-binge food, so simply wondering what would be the best 'crap/binge' food to eat on Cheat day in order to maximize Leptin production.
All this of course while still having a first non-binge meal, doing the GLUT4 exercises prior and post-meals and drinking lemon and grapefruit juice, coffee (I go mad with this for 'gastric emptying'), green tea (metabolism-enhancer I think) and a lot of water
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The Best Answer
Great question, the short answer is that carbs increase leptin. The simpler the carb, the faster it will react. Some people do 50/50 simple/complex carbs, others just do complex carbs, depending on the length of the refeed. And since fructose (fruit sugar) increases liver glycogen, not muscle glycogen, you are supposed to minimize fructose (besides the grapefruit juice). Table sugar is 50% fructose, you should try to minimize that as well. Here's some examples from this article, which also says to keep fats to a minimum:
Bagels
Pasta
Rice
Bread
Cereal
Fat-free/sugar-free Ice Cream
Pancakes
Waffles
Crackers
Another good article on cheat days & leptin you might want to cross reference:
All Answers |
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Dr. Staffan Lindeberg thinks that lectins, specifically those from cereal grains, are direct causes of leptin resistance. He observes that wheat germ agglutinin, or WGA, (a lectin present in wheat, barley, and rye) actually binds directly with the leptin receptor and prevents leptin binding. The inability of leptin receptors to bind with leptin adequately describes leptin resistance, making lectins a potential aggravator of leptin resistance. Abnormally high levels of WGA were used to bind receptors, though, so it remains to be determined whether normal dietary levels of WGA are enough to induce leptin resistance.
Given the established issues most people have with grains, I wouldn’t be surprised if they share some responsibility for leptin issues, too.
So basically avoid cereal. It's normally loaded in HFCS and other additives so best to stick with bread, pasta, rice, potatoes, ice cream pancakes/waffles and crackers.
Read more: ixzz1jYgHgO84" >http://www.marksdailyapple.com/leptin/#ixzz1jYgHgO84
...but he does *not* limit the problem.....
Uh oh.. does this mean carbs DON'T help spike leptin?
No, it doesn't mean that. Carbs DO help spike leptin, but since the lectin in wheat is specifically a problem that exacerbates leptin resistance, it's best to get the carb spikes from non-wheat/non-white flour things -- like rice, potatoes, corn, fruit, fruit juices etc.
I see. It can be argued that fruit sugar makes you gain fat quicker than sucrose.. I avoid fruit on cheat days other than berries, and grapefruit juice.
Otherwise I eat a worryingly large amount of sugar/fat and wheat on cheat days.. I normally total around 5-6000 calories haha.
This is why I limit my cheat days to every 10-14 days and do all the damage control
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Laura, you are great. Just saying.
I was just wondering about this as I have never been much of a junk food person, although I do like quality sweets. I have been having a hard time gorging on crap on cheat day because I just don't care for it. Your answer and the link to that article were just what I needed to read! Thank you!
Great article, Laura! Thank you.
Laura, those are both amazing articles!!THNXalot
Very good article laura im going to try that this saturday for my cheat day. I really love pancakes i think i will go to stacks in campbell and have banana coconut pancakes withsuger free syrup! Now im really looking foward to cheat woooooo hooooo!!!!!!!
Great articles, tks for sharing!