I used a loading protocol (CKD) for a couple of months. No, the flu doesn't come back. Just make sure you go extremely low-fat on the carb up days, lest you find yourself in a rather nasty caloric surplus that can set you back several days (or weeks if running a very small deficit).

I accomplished this by using rice, potatoes, sweet potatoes, carrots, beans, etc. for the loading. I don't do "cheat meals", which usually consists of whatever godawful crap people have been longing for (think ice creams, donuts, chips, etc.) If you're going to do a refeed, you do it with purpose, not to satisfy some annoying inner child. If doing it for the latter, it's probably best avoided altogether.

tcunbeliever wrote: »

I don't know that carb loading is actually necessary. Can someone explain how you would know when you get to a point where you really need to carb load?

Necessary is definitely relative and debateable. I typically do it for one of three reasons.

1. Prep for a high output of physical exertion(i.e. bike race or heavy weight training session).
2. Disrupting a weight loss stall - this one is debateable but in my experience it works.
3. 'Enjoy foods I still like because life is short' break from low carb(typically to align with a social event).

I find that I can train (running/cycling/weights) on low carb but when it's a competition I don't have enough energy for really pushing/sprinting. My lifts aren't as strong on low carb either and carbs are a very good way to help build muscle tissue so I'll cycle in carbs for heavy lifting days as well.

My body adjusts well to these breaks...a little extra gas but not uncomfortable and I bounce back well when I lower carbs again so I can do it. It also doesn't tempt me to keep eating carbs so it's safe that way.

There are many who will argue against them...but I'm proof they're a viable option I think

@lady_bug_jd I got this yesterday.
A colleague approached me and said "Alex, you still on this diet thing? 'Cos you're looking really thin... your hands are really skinny...." (She used a tactful and diplomatic approach, she has a way with words...! ) and I replied,
"Yes and no... it's not a diet, it's a lifestyle; H and I are never going back to carbs. I eat to capacity and to maintain weight..." "Yes, she interrupted but - " (and here's the fun part) "You can't cut carbs, you need them in your diet....." (Pause for a bout of inner hysterical laughter on my part....)

To which I replied, "Trust me Sam, we don't need carbs. Not simple ones, like pasta, bread, potatoes, rice... H and I have cut them out completely. No cakes, no pastries, no doughnuts no biscuits no sugary treats, no chocolate.... We got rid of all that as any significant part of our WoE, and we regard anything like that as a rare treat. I've done my research; believe me, there isn't a day goes by when I'm not reading some article, some link I've found or doing some investigating. But H is no longer diabetic, and I'm fitter than I have been for decades. I still get carbs; I eat every vegetable under the sun, and vegetables contain carbs.
But I will always be on this 'diet thing' (as she put it). Whether to lose, to maintain, or to regain, I can do it all without a single carb in sight."

All the while, she's nodding, listening and actually, seems really interested, rather than champing at the bit to contradict me or refute my explanation. Which was fair....