Carbs should come from simple sources, e.g. Sucrose, Glucose, Fructose, Maltodextrin, etc.
Refilling liver glycogen is important during the refeed, so try to take some Fructose at each meal, e.g. Bananas, Grapes, Pineapple, Dried Apricots.
- For EFA's, just take some Flax (10-20ml) plus some Olive oil. The rest of your dietary fat will come from carbs.
- It is thought that fish oil supplementation reduces insulin secretion, so take no fish or fish oil on your refeed day(s).
- Take Zinc and Vitamin E supplements, as Zinc deficiencies are highly correlated with low peripheral and central leptin levels, also, supplementation of vit E in healthy individuals increased their plasma leptin levels.