Refeed day planning.... Any help

I've never done a refeed--is it normal to cut your fat back that low?

I have no idea what to suggest other than 11 pixie sticks for the carbs. It doesn't sound like a delightful day.

Bread with jam, potatoes, candy, fruit/dried fruit, juice, cereals (use almond or skim milk to keep low on fats), beans/legumes, oatmeal, pasta (pretty bland without fat though..), rice..

What is the purpose of this refeed? I have also heard stuff about it, but not sure what benefits it offers.

sweet potatoes, corn, look up protein cheesecake, certain fruits, red potatoes

Reffeed days are definitely legit i do ine once a week at about maintebace or 100 over they provide a massive psychological break from dieting allows you to eat muh less on your diet olus it helps with leptin levels allowing you to feel less hungry and burn more when you resume

Eat as many glucose carbs as possible fructose carbs is alright as well as carbs have the biggest impact on leptin i eat plenty of potatoes sweet potatoes rice ,fruits and even cassava pancakes drizzle with some honey enjoy its a break that really helps

My trainer wanted to do this approach with me - 9 days of strict LCHF and a carb refeed on the 10th day. I refused lol His advice for the carb day was things like pizza and doughnuts, anything goes really. Your food for today sounds yum actually and still looks really healthy.

my refeed days usually include protein pancakes (in your case i'd cover them in maple syrup and berries and some low fat yoghurt), and often homemade burgers (super lean beef, or chicken) with sweet potato fries. (baked...not fried!) and a low fat dessert

I do one about once a week or two.

Refeeds are supposed to replenish glycogen in your muscles after low carb dieting/exercise. The goal is really to carb load to replace glycogen and increase hormone levels without gaining fat. If you subscribe to Lyle McDonald at all, he gives a very detailed explanation of how to do this in his UD2 book. It sounds like you could save yourself some money by reading his books instead of paying someone - kind of sounds like your trainer has read his books! ;-)

However, in basic terms you want to have a good workout before starting your refeed. You want fat as low as possible during this, that is why she limited you to 20g total. At first (maybe the first meal after your workout) you can eat some simple sugars - kids cereal, hard candy, fruit, etc. After that, you really want to focus on complex carbs - breads, potatoes, pasta, rice, etc. You don't want to go whole wheat/high fiber as that doesn't really count towards the refeed goal. Split up the meals and carbs into 6-9 fairly even meals spread over a day or 2. Keep protein the same as usual. DRINK TONS OF WATER!!!

Some things to think about - your blood sugar is going to spike pretty hard and I tend to get really sleepy/sluggish. Some people don't. It affects people a little differently, but you will notice a difference in how you feel. Your weight is going to spike - don't freak out, its water/glycogen. Low fat carb loading is actually not as fun as it sounds - be prepared to be a little frustrated that you can't just go eat a bunch of sugary goodness and be done. That 20g limit is going to suck!

Finally, at the end of the carb refeed, you'll do a heavy strength session to try to build a little muscle and take advantage of the energy levels.

Have fun!