The point of Carb Nite is to spike insulin high and long (6 hours) in order to up-regulate important metabolic hormones (leptin, ghrelin) that are becoming down-regulated by the preceding days' ultra-low-carbing.Fat blunts your insulin response - the greater the amount fat, the greater the blunting effect.Therefore the Carb Nite meal that provides the optimal insulin response, and thus optimal up-regulation, would contain as little fat as possible.That said, the optimal Carb Nite meal for you is one that means you are most likely to stick consistently to the diet for the amount of time required to achieve your goals. If roast potatoes mean you are happier and more likely to stick to the diet than boiled potatoes, then go with it! Just try and minimize the fat where possible (you can be looser with the fat in the last couple of hours of Carb Nite).If it helps: I boil my rice and bake my potatoes on Carb Nite, and then slather them in sugary sauces to achieve the 'moisture' needed to enjoy them, e.g. ketchup, BBQ sauce, Thai dipping sauce, sweet chili sauce, etc.. (yes they contain fructose, but that's pretty much my only fructose on Carb Nite). Also, 'no-fat' sauces often make up for the lack of fat with added sugar.PS - yep, I imagine coconut oil would be better than other oils due to its MCT content - anyone please correct me if wrong!

I would stay away from the vegetables. fiber can blunt insulin.