Click here to get this post in PDF
If you have done the 22 Day Weight Loss Program you are familiar with carb refeeds. I am very adamant that your refeed is with whole foods and not processed junk. I happen to like sweet potato fries with homemade ketchup. I will usually try to stay in ketosis for a week or two at a time and then do a couple of days of carb refeed. On refeed days I will eat up to 100-200 g of carbohydrates.
WHY A CARB REFEED WORKS
When you follow a low carb or keto diet you automatically decrease your caloric intake which decreases your leptin levels. When leptin is diminished for an extended period your brain gets bombarded with hunger signals. You start craving unhealthy foods like sugars and processed foods.
A carbohydrate refeed will break this cycle. The sudden increase in a load of carbs results in a boost in leptin. Having occasional leptin surges keeps your metabolism flexible and from adapting to continuous low carbohydrate intake.
CARB REFEED AND WEIGHT LOSS
Carb refeeds can help take your weight loss to the next level. Carb refeeds can also help you melt off that last layer of stubborn fat. Carb refeeds can also help people who have been keto for a while and reached a weight loss plateau. If you have more than 10 pounds to lose to reach your target weight you’re better off not worrying about carb refeeds yet.
How to Do a Carb Refeed
Like intermittent fasting, the concept of a carb refeed is simple. There are lots of different methods you could use to do it.
One important point: a carb refeed is not a cheat day. You can’t stuff your face with pizza or bread. You also can’t eat as many carbs as you want, either. It’s just a certain day or meal where you have a lot more keto-friendly carbs than you normally do. I like to use starches like sweet potatoes, potatoes, or even white rice in sushi to spike my carb intake. You can’t spike your carb intake by eating vegetables like broccoli or spinach alone. You would have to eat a lot which is practically impossible.
Schedule Your Refeeds for Days with Lots of Physical Activity
The most benefit from carb refeeds come if you limit them to days when you are physically active. The more active you are on refeed day, the better your body can absorb the shock to your system and accelerate your fat loss. The idea here is to deplete your glycogen levels and then refill them after your workout.
Refeed Timing and Frequency
Most people will see great results by doing a carb refeed once a week. That is all it takes to give your system the shock it needs to keep the weight coming off.
Recipe for Sweet Potato Fries Carb Refeed
- Preheat oven to 450 degrees F in convection mode.
- I like to peel my sweet potatoes and put them in the microwave for 3 minutes wrapped in a paper towel. I then put the potatoes in a french fry maker and slice them up.
- Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough avocado oil to coat. Sprinkle with seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.
Seasoning for Sweet Potato Fries
1 tbsp salt
1/4 tbsp black pepper
1/4 tbsp garlic powder
22 Day Weight Loss Program
The 22 Day Weight Loss Program combines a cyclical ketogenic diet with intermittent fasting. This program will help you lose up to 2 pounds per week while boosting energy and focus. Being in ketosis is beneficial for appetite control. You can always join one of our weight loss programs.
4107 Plum Creek Dr #1
Loveland CO 80539
970-541-0903
https://22dayweightlossprogram.business.site
Original Article on Sweet Potato Fry Carb Refeed
Schedule Your Refeeds for Days with Lots of Physical Activity 3
Recipe for Sweet Potato Fries Carb Refeed 4
Seasoning for Sweet Potato Fries 4
Leave a Reply
You must be logged in to post a comment.