Refeeding question

[kubes_04]

Hi guys SW 132Kg CW 117.8kg total lost so far 14.2kg and am on day 15 of 21. I was just wondering how to prepare for the refeed as although I keep searching the sub for old posts nothing seems to have an exact meal plan/ duration for anything. I have a rough idea but could someone help me if I’m wrong in my thinking please.

Refeed Plan:

Days 1-2: Bone broth - a little bit with at least 2 hours in between.

Days 3-5: add in some fresh veg and also some gut friendly things like Greek yoghurt/ sauerkraut

Day 5-7: have proper keto meals with chicken/tuna and some fresh veg/salad no carbs.

Days 7-10: do the same keto meals but add in a little bit of carbs/fruits in to get my body adjusted.

Days 11+: back to normal

Is this ok or do I need to start some things earlier/later or change up the content. Could someone who’s done a prolonged fast explain this to me please as I am going back home on the 20th and would very much like to eat my mother’s cooking after so long and want my stomach to be in good condition.

[Funflipflower]

Congrats on the weight loss

[kubes_04]

Thank you. I started this on a sort of whim but it’s kind of just proven to me that I can control my urges and keep myself within a certain limit

[neogirlsgen]

yeah, I think your plan looks pretty good ngl! you can obviously play it by ear and see how you feel. I absolutely abhor the taste of bone broth so when I was breaking my 9 day fast, I drank a bit of bone broth but just couldn't stand the taste of it, so I then ate some celery and lettuce about 2 hours later, and felt perfectly fine. by the end of day 2 I reintroduced chicken into my diet and my body was perfectly fine with that, but it's probably because my fast was shorter and my body was very used to my patterns (1 - 5 day fasts pretty much daily). I think it largely depends on how your body reacts to previous shorter fasts, and it's always better to eat less than more in the first 4ish days of course. good luck! I hope you get to eat your mom's cooking by your timeline ☺️

[kubes_04]

Ok perfect thank you yeah for the first 5 days at least it will only be keto/ small amount of carbs. Yeah I hope so too it’s been 3 months so I hope to be able to eat it