ME! I recently experimented with one carb re-feed day. I’ve done two now and have done them on Wednesdays which are the days I tend to workout extra hard. I cycle with complex carbs, fruits and vegetables: oatmeal, brown rice, sweet potatoes, pumpkin, blueberries, strawberries, apples. For me, this has worked pretty well, and I was able to pop right back into ketosis the very next day. I realize that not everyone is able to do this, but I have been happy so far.
Now, I chose not to do a re-feed this week for hormonal reasons, and I personally pop out of ketosis sometimes around this time, and my muscles feel a little extra fatigued. Next week, though, I plan on doing another re-feed day.
Here is what my menu and macros look like on a re-feed day:
Breakfast: BP Coffee
Lunch: Oatmeal, Blueberries, Chicken Breast
Dinner: Broccoli, Pumpkin, Brown Rice, Gala Apple
Snacks: Protein shake with almond milk
Total carbs: 179.28
The rest of the time, I am always under 20g net carbs and consume around 170g healthy fats.
Diet & Nutrition