Carb Loading On Keto: Is It Possible?

Carb loading, or carb cycling, is a strategy that can be implemented into a keto diet. It involves alternating between low and high-carb days, with the standard format being 5-6 days of ketogenic dieting and 1-2 days of high-carb eating. Carb loading is not recommended for beginners, as it can be challenging to control cravings and return to keto after a day of eating more carbs. Additionally, it is important to note that carb loading may not be suitable for those with certain health conditions, such as kidney disease or hypothyroidism. Overall, carb loading can be a beneficial strategy for breaking weight loss plateaus, improving athletic performance, and promoting muscle growth on a keto diet.

The cyclical ketogenic diet (CKD)

The CKD is particularly popular among athletes and those looking to improve their physical performance and muscle gains. By incorporating carbohydrates strategically, individuals can take advantage of the benefits of ketosis while also fuelling their bodies for intense workouts. The CKD may also help with weight management by regulating the hormone leptin, which controls hunger and appetite. Additionally, the CKD can make the SKD easier to stick to by providing "mini-breaks" where individuals can consume foods that are usually restricted on the SKD, such as sweet potatoes and other complex carbohydrates.

However, it is important to note that the CKD is not suitable for everyone. It is not recommended for beginners or individuals with certain medical conditions, such as diabetes or obesity. Before starting the CKD, it is important to consult with a healthcare professional and ensure that your body is fat-adapted, meaning it is used to burning fat for fuel instead of glucose. Additionally, it is crucial to maintain a consistent workout routine and properly time your carb ups to align with your workout schedule for optimal results.

Overall, the CKD can be a beneficial strategy for individuals looking to enhance their exercise performance and muscle growth while still enjoying some of the benefits of the SKD. However, it requires careful planning and may not be suitable for everyone.

Carb loading days

Here's a guide to help you structure your carb loading days effectively:

Frequency and Duration

Carb loading is typically done once or twice a week, usually over the weekend or on non-consecutive days. The duration can vary from one meal to one or two full days. For example, you could follow a keto diet from Monday to Friday and then have a carb-up day on Saturday, returning to keto on Sunday. Alternatively, you can incorporate an occasional carb-up day whenever you feel the need, whether that's once a week, once a month, or every few months.

Macronutrient Distribution

On your carb loading days, carbohydrates will make up a significant portion of your total caloric intake. During the first 24 hours, aim for 70% carbohydrates, 15% protein, and 15% fats. In the second 24 hours, adjust your intake to 60% carbohydrates, 25% protein, and 15% fats. It's important to note that you should still watch your calories, as it can be challenging to maintain a deficit during carb loading.

Types of Carbohydrates

Focus on consuming complex carbohydrates with a lower glycemic index. These include sweet potatoes, chickpeas, beets, butternut squash, and grains. Complex carbs are preferred because they digest more slowly, preventing spikes in your blood sugar levels. Avoid simple carbs like white pasta, candy, and soda.

Timing Your Carb Loading

Ideally, time your carb loading sessions to align with your workout routine. For instance, you can begin carb loading 5 hours before your final workout of the week. About 1-2 hours before the workout, consume a combination of glucose and fructose to refuel your liver glycogen. After your workout, your muscles will be particularly sensitive to glucose, so this is an optimal time to consume carbohydrates.

Returning to Ketosis

After your carb loading phase, it's crucial to return to ketosis. To do this, avoid eating after 6 pm on the last day of carb loading. The next morning, perform high-intensity interval training (HIIT) or intense weight training on an empty stomach, and resume your strict ketogenic diet. This combination of exercise and dietary changes will help deplete glycogen stores and facilitate a quicker return to ketosis.

Precautions

Carb loading is not recommended for beginners or individuals who engage in low to moderate-intensity exercises. It is designed for those who perform rigorous training routines with high-intensity workouts that deplete glycogen stores. Additionally, if you are new to keto, it's best to get accustomed to ketosis before intentionally disrupting it with carb loading. Make sure you have a solid understanding of your body and your goals before incorporating carb loading into your routine.

Ketosis

To achieve this fat-adapted state, you must replace carbohydrates with dietary fat in your diet. This means that the majority of your calories will come from fat. To help your body adapt, it is recommended that you follow the diet for at least a month before attempting cyclical ketosis. During this period, your body will be able to go in and out of ketosis easily, indicating that it has become metabolically flexible.

The cyclical ketogenic diet (CKD) is a variation of the standard keto diet that involves "cycling" between very low-carb, high-fat days and high-carb, low-fat days. Typically, this involves sticking to the standard keto diet for 5-6 days and then having 1-2 days of high-carb intake. These days of high-carb intake are called refeeding days or carb-loading days.

Carb-loading days are intended to replenish muscle glycogen, which will sustain training performance in the next cycle. Carb-loading is particularly beneficial for athletes and bodybuilders who require a high volume and intensity of training to optimise their performance.

It is important to note that carb-loading will kick you out of ketosis, as you will likely exceed your personal carb tolerance. Therefore, it is recommended that you only attempt carb-loading once your body has adapted to burning fat as its primary fuel source, which usually takes at least 4-6 weeks. Additionally, carb-loading is not recommended for beginners, as it may awaken carb cravings and be challenging to control.

High-intensity exercise

Carbohydrates are the primary fuel source for the body, so when you start a low-carb diet, your body will need time to adjust to burning fats instead. During this adaptation period, you may experience lethargy, fatigue, and reduced performance. It is recommended that you stick to low-intensity workouts like slow jogs, yoga, and stretches until your body gets used to the low-carb diet.

However, some studies have found that keto may improve endurance for high-intensity exercise. One study in 39 athletes found that being in a metabolic state of ketosis improved physical endurance due to the body's ability to use fat as an alternative energy source. Another study in 20 endurance athletes found that following a ketogenic diet for 12 weeks improved performance, body composition, and fat-burning during exercise.

If you are doing high-intensity exercise on a keto diet, you can add some carbohydrates to your meals without losing the benefits of being in ketosis. Eating carbs post-workout is one way to do this, as your muscles will be waiting for the carbs to come in to replenish muscle glycogen. For a smaller female, 25-30 grams of carbs is fine, and for a larger male, 50-60 grams.

Another option is to cycle carbs in one day per week. This is a good way to replenish your body and give yourself a mental break. On this day, you can eat up to 150 grams of carbs, which may pause ketosis for a few days, but the benefits of being in ketosis for the rest of the week will far outweigh any damage caused.

Weight loss

Carb loading, or carb cycling, is a strategy that can be used in conjunction with a keto diet to help with weight loss. It involves alternating between low and high-carb days, with the goal of boosting athletic performance and promoting weight loss. This strategy is particularly useful for individuals who engage in high-intensity workouts or are looking to improve their athletic performance.

On a standard keto diet, the goal is to restrict carbohydrate intake to a minimum, typically around 20-30 grams of net carbs per day, in order to achieve and maintain ketosis. This restriction can be challenging for those who engage in high-intensity workouts, as the body relies on glucose for fuel during these types of exercises. Carb loading provides a strategic way to incorporate more carbohydrates into the diet to support workout performance without completely sacrificing the benefits of ketosis.

When incorporating carb loading into a keto diet, it is important to follow a structured plan. Typically, this involves having 5-6 days of low-carb eating, followed by 1-2 days of high-carb consumption. The low-carb portion of the cycle should follow the standard keto diet guidelines, with a focus on high-fat, low-carb foods. During the high-carb portion, it is recommended to consume complex carbohydrates such as sweet potatoes, chickpeas, beets, and grains. It is important to note that this will temporarily kick you out of ketosis, but if done correctly, you will be able to return to ketosis after the high-carb period.

It is crucial to only incorporate carb loading into your keto diet if you are already fat-adapted and have a consistent workout routine. Additionally, it should not be used as an excuse to eat unhealthy foods or to overeat. The goal is to strategically increase carbohydrate intake to support workout performance and weight loss goals, not to indulge in high-carb treats.

Overall, carb loading can be a beneficial strategy for weight loss on a keto diet, but it must be done in a controlled and structured manner. It is not suitable for everyone, particularly those who are new to keto or who do not engage in high-intensity workouts.

Frequently asked questions