I will pick up some Vitamin D today and give it a go.
My bodyfat i would estimate 10-11%? Yes i have a blood glucose monitor at home and take readings some morning. I test alot of GDA's to see which ones bring my blood sugars back stable again quickest. Im currently using Gymnema Sylvestre and it works decent enough.. Only time i tried Na-R-Ala was when it was included in a GDA with other ingredients so i can't comment on its effects directly.
My biggest issue is only the appetite. I use to be over weight a few years back. Im currently. 155 pounds where i use to be 212 pounds.. So its a fair drop. I lost the majority of the weight a few year back and i started training around 3 year ago where i have done bulk's and cut's in that period and built a good amount of mass. I just want to get a good relationship with food again. Eat when i actually feel hungry and stop when im full. My hunger signals are all over the place and the same for my satiety ones. Ive tried increasing fats in my diet to see if that helps but still the same.
Yes im gaining weight. It's gradual as im very active but i am making the scale climb. I would be happy to go up a good % in Bodyfat just to feel some satiety.
I will give the Vitamin D a go and see how i get on.
Refeed wise.. Just have a very high carb day? I don't really eat junk foods so i don't do cheat meals. I get my carbs from decent sources. When refeeding does it matter if its slow or fast digesting to boost leptin? I would structure a day around this.
Cheers guys i appreciate the info
Great job with the weight loss! Getting that lean is tough!
As far as a refeed, you can do a day, but if it were me 8 would just pick a single meal. I would, if possible, eat this meal after an intense weight workout.
I would eat 2 grams of carbs, preferably starchy carbs as much as possible, a moderate amount if protein and relatively low fat.
A big burrito with rice, bagels and breads, pasta, etc. Are some great choices.
Have you "come off" your diet? One thing about dieting is that, if you are like me, you tend to learn some good habits but those habits are necessarily taken to an extreme during the diet.
You learn to eat a lot less, but not a little less.
Finding balance can be hard in other words, especially when struggling with hunger and post diet issues. You wind up going between bad eating like the old way, and diet eating...but you haven't figured out a third option.
Not sure if this is what you are seeing, but that has been my experience when I got lean.
Another thing I have found - while dieting we tend to over limit either fat or carbs or both. A meal that has a reasonable mix of fat, carbs and protein from healthy sources seems to make me most satisfied. If I eat a lot of fat and protein but no carbs...hungry. a lot of carbs and protein and no fat....hungry.
Fat, protein and carbs mixed though often catches me by surprise and I get full and want to stop eating.
Of course simple carbs like sugar, when mixed with fats, can cause you to over eat.. so keep the carbs to good sources.
