Whoa, Carbs.

Carb refeeds.  What are they and what aren't they? 

If you've been following a low carb/ketogenic lifestyle (50g total/20g net) for a while now, the thought of a carb refeed sounds like blasphemy.   But what is a carb refeed?   In short, it is a day or meal in which you strategically increase your carbohydrate intake.  What isn't a carb refeed?  It is NOT a cheat day or meal.  Sorry, no cupcakes.

But why?  

For starters, if you have more than ten pounds to lose you most likely don't need a refeed day.   But if you have hit a stall or plateau (what a good problem to have, right?) you may benefit.  Often times when following a low carb diet, calories become restricted.  Not really intentionally, but because you just aren't that hungry.  This may cause decreased leptin levels.  Leptin is the "satiety" hormone.  It is responsible for regulating your appetite and energy expenditure.   Having a carb refeed can reverse this and cause an uptick in leptin levels.

Who needs to do a carb refeed?  

No one really "needs" a carb refeed.   If you are steadily losing weight, have plenty of energy, and feel good you're probably fine.  A proper diet should prevent you from needing one.  But that doesn't mean they aren't helpful.  If done the right way, it's most likely not going to hurt you.  But as always, if you are following a specific diet plan under the care of a medical professional, always consult with them.   But if you are just feeling a little "off" on your low carb eating pattern, have plateaued, or want to shed those last few stubborn pounds a carb refeed may be just what you need.  If you are new to keto/paleo/primal, develop good eating habits in your modality before considering a refeed.  

Ok, so how do you do a proper carb refeed?  

It's actually quite simple.  If you've been low carb primal/keto for awhile you've probably missed sweet potatoes.  Well guess what, go buy some.  The first important thing to remember on these days is to decrease your fat intake.  Shoot for no more than 40-50g or fat.  If you've been really low carb at less than 50g per day aim for around 300g of carbs.  50-100g aim for 250g. 100-150g you only need  little bump to around 200.   Then, go work out like you've never worked out before.  Hopefully you've worked out before.  Do some sprints or a hard run.  Lift lots of heavy things.  Go play ultimate frisbee.  Run up a mountain.  Do as many pull ups, squats, and push ups as fast as you can.  Whatever you have to do to deplete your glycogen stores.   Then eat.  Yams, sweet potatoes, squash, fruit, and any other starchy carb.  Grains and legumes are problematic and you won't enjoy the feeling, so stay away.  Remember, you're still focused on health.    Keep your protein at a relatively normal amount by topping off the day/meal with a lean cut.  

How often should you do a refeed? 

That really all depends on how you feel and your goals.  Some do once a week.  Others bi-monthly.  You may feel good at once a month, or none at all.  There is no one size fits all pattern.  Give it a shot, keep it healthy, and see how you feel!