Some instructions that I have researched about re-feeding based on Dr. Daniel Pompano and others. This could vary based on the length of your fast, your weight etc.
Day 1:
500-800 calories
NO meat yet
NO RAW veggies yet
NO Grains
What to eat:
- Bone Broth
- Cooked Veggies
- Shakes
- Berries
- Olives
- Olive oil/Butter
- Grassfed Yogurt or Kefir
- Avocado
- Raw Nut Butter
- Small amounts of fermented veggies
Day 2: 800-1000 calories
500-800 calories - Stay under 20g protein
NO meat yet
NO RAW veggies yet - can do small salad with oils
NO Grains
- Same as day 1 + below
- Raw nuts and seeds
- Raw cheese grassfed
- Eggs (but it’s 7g protein per egg)
Day 3
- Meat + Eggs
- Normal calories
Day 4-5
- Maintain a ketogenic diet for 1-2 more months (you’re already in ketosis, might as well!)
- Intermittent fasting - OMAD recommended for maintenance
Make sure you consult your physician and do your own research as well
THIS IS TYPICALLY WHAT DAY 1 looks like for me during refeed.
OMAD/Keto Day 1 Refeed Example:
- Chinese broccoli
- Homemade bone broth (I had already started drinking it before I took this picture)
- Kimchi
- Olives
- Avocado
- Raw nut butter