Best Carb Refeed Foods To Eat On Keto

A carb refeed is a strategic increase in carbohydrate consumption on specific days or meals. This is done to break the cycle of low leptin levels, which is known as the starvation or satiety hormone, responsible for regulating appetite and energy expenditure. A sudden increase in carbs results in a boost in leptin, which helps to keep metabolism from adapting too much to continuous low-carb intake. This is especially useful for those who have been on a low-carb diet for a while and are experiencing weight loss plateaus, hormone imbalances, low energy, or a decline in athletic performance.

There are different methods for carb refeeds, depending on individual activity levels, genetics, and biomarkers. For example, individuals with lower physical activity levels can pick one day or one meal per week to eat a larger amount of carbohydrates, while serious athletes who train every day might choose to consume a larger amount of carbs post-workout at dinner.

It is important to note that the quality of carbs matters during a refeed. Instead of relying on unhealthy sources like white bread and baked goods, it is recommended to get carbs from healthy, complex sources such as whole-wheat or brown-rice pasta, starchy vegetables, and properly prepared grains.

High-intensity workouts after refeeding

After a period of cyclical ketogenic dieting, where you alternate between a strict high-fat, low-carb ketogenic meal plan and higher-carb intake, it is recommended to engage in high-intensity workouts to achieve ketosis while optimising muscle growth. Here is a detailed guide on how to approach this:

Understanding the Cyclical Ketogenic Diet

The cyclical ketogenic diet involves adhering to a standard ketogenic diet protocol for 5-6 days a week, followed by 1-2 days of higher-carb intake, known as "refeeding days." During the refeeding phase, you increase your carb consumption so that carbs comprise 60-70% of your total calories, with protein accounting for 15-20% and fats delivering just 5-10%. This strategic increase in carbohydrate intake on specific days is known as a "carb refeed."

Benefits of Cyclical Ketogenic Diet and Refeeding

The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance. Refeeding with carbohydrates may also benefit elite athletes who are following very low-carb diets. Additionally, refeeding can help decrease keto-related side effects, such as constipation and other symptoms associated with the "keto flu." It also makes the keto diet easier to stick to in the long term.

After your high-carb refeeding days, it is recommended to engage in high-intensity workouts to optimise muscle growth and achieve ketosis. Here are some key considerations for high-intensity workouts after refeeding:

• Timing: It is advised to perform high-intensity workouts on the days following your refeeding days. This allows you to deplete your glycogen stores and get back into ketosis.
• Intensity: Focus on high-intensity exercises such as sprinting, boxing, swimming laps, or jumping rope. These types of exercises rely primarily on carbohydrates for energy, so performing them after refeeding can help improve your performance.
• Frequency: Aim for at least two medium to high-intensity workouts a week and include one high-intensity, glycogen-depleting workout the day before your carbohydrate refeeding day.
• Nutrition: On the first day of refeeding, aim for at least 70% of your calories from carbohydrate sources like potatoes, yams, carrots, bananas, pineapples, raisins, and white rice. On the second day, decrease your carb intake to 60% and consume lower GI carbohydrates like whole grains, peas, blueberries, lentils, and black beans.
• Recovery: The ketogenic diet could help speed up post-workout muscle recovery. Some studies suggest that it leads to self-perceived improvements in recovery and inflammation. However, it's important to note that it may also reduce performance in endurance athletes and impair muscle growth, especially when first transitioning to the diet.
• Energy Levels: The ketogenic diet can affect energy levels, especially during the initial phase. Some athletes experienced decreased energy levels at the beginning of the study, which gradually increased over time. Therefore, it's important to monitor your energy levels and adjust your workout intensity accordingly.
• Hydration: The ketogenic diet can alter your hydration status, so it's crucial to maintain adequate water intake and consider electrolyte supplementation. Proper hydration supports metabolic processes and helps your body adapt to dietary changes.
• Professional Guidance: Consult with a healthcare professional or registered dietitian to get personalised advice and adjustments to your refeeding and workout plan based on your individual needs and responses.

Whole-wheat or brown-rice pasta

Whole-wheat pasta is made from a type of wheat flour called durum wheat or semolina, which has a higher protein content than most other types of wheat flour. The refining process strips refined grains of many of their most nutritious components, whereas whole grains retain all parts of the kernel, including the bran, germ, and endosperm. According to Harvard's T.H. Chan School of Public Health, wheat bran is rich in fibre, iron, B vitamins, magnesium, antioxidants, and zinc, while wheat germ contains vitamins E and B, more antioxidants, and healthy fats. The endosperm, meanwhile, is a source of protein, B vitamins, and minerals.

Whole-wheat pasta is also similar to regular pasta in terms of calories and carbohydrates. A half-cup serving of whole-wheat pasta contains about 200 calories and 43 grams of carbohydrates. However, whole-wheat pastas typically offer more fibre, calcium, iron, and niacin than non-whole-wheat varieties. They may also contain less sodium.

For those on a low-carb diet, a single half-cup serving of whole-wheat pasta would generally fulfil your carbohydrate intake for the entire day. Therefore, it is important to consume whole-wheat pasta in moderation as part of a well-balanced diet.

For those seeking low-carb alternatives to whole-wheat pasta, there are several options available. Cauliflower rice, for example, is a low-carb and low-calorie alternative that works well in many recipes. Other alternatives include chickpea flour, bean- and legume-based pastas, whole-grain brown rice flour, and soy flour.

Starchy vegetables

When including starchy vegetables in your keto diet, it is important to consider the amount and timing of your carbohydrate intake. For a cyclical keto diet, it is recommended to have 1-2 days of high carbohydrate consumption, followed by 5-6 days of a standard ketogenic diet. During the high-carbohydrate days, starchy vegetables can be a good source of complex carbs, providing you with the energy you need to refuel your body.

It is also important to note that the amount of carbohydrates you should consume during your refeed days may vary depending on your individual needs and activity level. For those who are very active, a higher carb intake may be necessary to refuel your glycogen stores. However, for those who are less active, a lower carb intake may be sufficient.

In conclusion, starchy vegetables are a healthy and nutritious option to include in your keto diet. By providing a good source of complex carbohydrates, they can help you refuel your body and stay on track with your keto diet goals. Just be sure to choose the right types of carbohydrates and monitor your intake to ensure you stay within a healthy range.

Leptin surges

Leptin is a hormone produced by fat tissue and is involved in body weight regulation. It is also known as the "starvation" or "satiety" hormone and is responsible for regulating appetite and energy expenditure. When leptin reaches the brain, it shuts down hunger. The more leptin in the brain, the more full you feel. It also controls dopamine in the nucleus accumbens, the part of the brain that lights up in response to pleasure. The more leptin there is, the less rewarding food becomes.

To implement a carb refeed correctly, it is important to first deplete your glycogen stores through training and then refill them after your workout by consuming complex carbohydrates from whole food sources. On the first day of your refeed, aim for at least 70% of your calories to come from carbohydrate sources like potatoes, yams, carrots, bananas, pineapples, raisins, and white rice. During the second day, decrease your carb intake by 10% and consume lower GI carbohydrates like whole grains, peas, blueberries, lentils, and black beans.

By shocking your system with carb refeeds, you can benefit physically and psychologically. You will end up with more energy, increased weight loss, and fewer cravings for unhealthy foods.

High-intensity exercise

Carb refeeding is an intentional increase in carbohydrate consumption for those on a low-carb diet. It is often done periodically, such as daily or weekly. Refeeding is an effective strategy for minimising the potential negative hormonal or metabolic effects of long-term low-carb intake.

For those engaging in high-intensity exercise, carb refeeding is especially important as carbs provide fuel for the muscles in the form of glycogen. Long-term low-carb dieting can lead to depleted glycogen in the muscles and liver, hindering the ability to perform high-intensity exercise.

There are various methods for implementing carb refeeding. For individuals who engage in lower amounts of physical activity but want to avoid the negative long-term effects of a low-carb diet, it is recommended to pick one day or one meal per week to eat a larger amount of carbohydrates. The recommended amount of carbs for this group is 100-300g, depending on the individual.

For individuals who perform intense training sessions a few times a week and want to optimise performance and recovery, it is recommended to increase the amount of carbohydrates in the first meal after working out. The recommended amount of carbs for this group is 50-150g, depending on the individual.

For serious athletes who train nearly every day and need to enhance recovery between sessions, it is recommended to pick a meal to consume a larger amount of carbs, usually post-workout at dinner. The recommended amount of carbs for this group is 50-200g, depending on the individual.

The type of carbohydrates consumed during refeeding is also important. Unrefined, complex carbohydrates from whole-food sources are ideal. Examples include starchy vegetables like potatoes, squash, and yams, and properly prepared grains like white rice, quinoa, and oats. It is best to avoid refined carbohydrates, which can cause a greater spike in blood sugar and lead to energy crashes.

Frequently asked questions