4. Do a “Carb Refeed” Once Per Week
You can take one day off per week where you eat more carbs. Many people prefer Saturday.
It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc. But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones.
You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.
Having one day each week where you eat more carbs is perfectly acceptable, although not necessary.
Stay tuned for day 5 tomorrow