your training is, these refeeds can be integrated once to a
few times per week.
Note: The science on carb refeeds is far from settled, but
it certainly suggests that occasional insulin spikes are not
harmful and in fact are important for anabolic stimulus,
testosterone and thyroid function, and lean mass
preservation. That said, we always want to reduce the net
insulin secreted and avoid the frequent hills and valleys that
come from multiple carb loads over the course of a day.
Custom Carb Pyramid
Given the wide variability of body types and genetics,
use the rough guidelines below to experiment with and
determine your optimal carbohydrate intake for metabolic
flexibility. Carb intake (three tiers):
ULTRA-LOW/KETOGENIC (DAYS 1 TO 14)
Consume only 20 to 40 grams of carbohydrates per
day.
Stick with this tier for the first ten to fourteen days to
deplete glycogen (stored sugar) and fat-adapt the
brain.
If you are eating this way longer-term for weight loss,
add a one-time weekly high-carb refeed. This means
you can indulge in higher-starch foods (aim to keep
the meal low-fat) to replenish muscle energy stores
once a week. There’s no magic number, but shoot for