Keto And Carb Balance: The Ultimate Guide

The keto diet is a popular choice for people looking to lose weight. It involves significantly restricting carbohydrate intake, which means the body goes into a stage called ketosis, where it becomes very efficient at burning fat and using it for energy instead of glucose. However, some people may find that they are not losing weight on the keto diet, and this could be due to various reasons. One reason could be that they are not achieving ketosis due to not cutting back enough on carbs. Another reason could be that they are consuming too much protein, which the body can break down into amino acids and convert into types of sugar. Eating too many acceptable carbs, such as nuts and dairy, can also prevent people from achieving and maintaining ketosis. In addition, not counting calories, constant snacking, little to no exercise, and underlying medical conditions can also hinder weight loss on the keto diet.

Carb up days can help with weight loss stalls

Carb-up days can be beneficial for those on the keto diet, especially if they are experiencing a weight loss plateau.

The keto diet is a low-carb, high-fat, and moderate protein diet that can bring the body into a state of ketosis, where it burns fat for energy. Ketosis is a metabolic state in which the body uses ketone bodies—produced by the liver from stored fat—as its primary source of energy instead of glucose from carbohydrates.

However, staying in ketosis all the time may stall your metabolism. A carb-up day involves a purposeful consumption of healthy carbohydrates like sweet potatoes, once a week. This practice is known as a cyclical ketogenic diet, where individuals cycle between periods of carb restriction (ketosis) and carb consumption.

Revving Up Your Metabolism

Being in ketosis constantly can slow down your metabolism. By occasionally introducing carb-up days, you keep your metabolism guessing and in tip-top shape. This can help prevent your body from adapting to a lower metabolic rate, which may occur after extended periods of calorie restriction.

Overcoming Weight Loss Plateaus

Carb-up days can be a strategy to overcome weight loss plateaus. When you hit a stall, a carb-up day can provide the necessary jumpstart to get your weight loss going again. This is because a carb-up day can help replenish glycogen stores in your muscles, which is important for muscle building and maintaining muscle mass.

Managing Health Conditions

For individuals with certain health conditions, a cyclical keto diet may be preferable to a strict keto diet. For example, those with Hashimoto's, a thyroid condition, may find that a carb-up day helps them manage their blood sugars while also addressing their thyroid issues.

Reducing Keto Flu Symptoms

The keto flu is a collection of symptoms experienced by some individuals when first starting the keto diet or after a period of strict keto dieting. These symptoms may include fatigue, brain fog, increased hunger, nausea, and digestive issues. By incorporating carb-up days, your body becomes more efficient at entering and exiting ketosis, reducing the severity and occurrence of keto flu symptoms.

Carb up days can help with building muscle

Carb-loading, or having a dedicated carb-up day, is a popular strategy for athletes to optimise their performance and energy levels. Carb-loading is particularly useful for endurance sports such as marathons, triathlons, and cycling events, where athletes need an uninterrupted energy supply.

Carb-loading is also used by bodybuilders to create a full-muscular look when onstage at a competition. Carbohydrates bind with water, and when done correctly, bodybuilders can achieve a hard, dry, and vascular appearance.

For those on the keto diet, having a dedicated carb-up day can help with building muscle. The keto diet is centred on fat, with 90% of daily calories coming from fat sources. However, muscles need glucose to function, and a carb-up day can help replenish the glycogen stores in the muscles. This can be particularly beneficial for those experiencing muscle mass loss on the keto diet.

It is important to note that a carb-up day does not mean eating unhealthy foods high in sugar. Instead, it involves the purposeful consumption of healthy carbohydrates, such as sweet potatoes, oatmeal, bananas, and brown rice.

For those on the keto diet, it is recommended to have no more than one carb-up day per week, preferably at dinner, to manage weight loss and maintain ketosis.

Carb up days can help with Hashimoto's

Carb-up days can be beneficial for people with Hashimoto's thyroiditis, an autoimmune condition that affects the thyroid. Carbohydrates are necessary for the body to convert T4 to T3, the thyroid hormone that regulates metabolism and growth. Consuming an adequate amount of healthy carbs can help improve thyroid function and overall hormone balance.

Additionally, carbs are a quick source of energy and can help reduce stress on the body and adrenals, which is important for managing adrenal fatigue often associated with thyroid disease. A balanced ratio of fats and carbohydrates can provide sustainable energy and support long-term healing.

However, it is essential to choose the right types of carbs. Processed carbs, such as breads, crackers, cakes, and cookies, should be avoided. Instead, focus on healthy carbs like fruits (in moderation), sweet potatoes, parsnips, carrots, and starchy vegetables.

While a cyclical ketogenic diet can be beneficial for people with Hashimoto's, it is crucial to tailor the diet to individual needs. Some people may need to be more restrictive with their carb intake, while others may benefit from carb-up days to support their thyroid health and overall well-being. Working with a healthcare professional or a dietitian who specializes in autoimmune diseases can help determine the best approach.

Carb up days can help prevent keto flu

Carb-up days can be a helpful strategy for those following a keto diet, and they may even help prevent the dreaded keto flu. The keto flu is a collection of symptoms, including nausea, dizziness, fatigue, and brain fog, that some people experience when first starting a ketogenic diet. It is essentially carb withdrawal, as the body is confused by the switch from burning carbohydrates to burning fat.

So, how can carb-up days help? Well, for one, they can help keep your metabolism revved up. Being in constant ketosis can slow down your metabolism, but jumping in and out of it by having a carb-up day can keep your metabolism guessing and working efficiently. Additionally, carb-up days can help with weight loss plateaus. If you hit a stall, a carb-up day can give your body a jumpstart, and weight loss may start up again.

Carb-up days are also beneficial for building muscle. Our muscles need glucose, and keto diets can sometimes result in a small amount of muscle mass loss. Carb-up days help replenish the glycogen stores in your muscles, keeping them strong and healthy. Furthermore, carb-up days can be especially helpful for people with Hashimoto's, a thyroid condition. The cyclical nature of keto and carb-up days can help manage both blood sugar and thyroid issues.

When incorporating carb-up days, it is recommended to have one day per week where you consume higher amounts of healthy carbs, such as sweet potatoes. It is important to emphasize that this is not a cheat day, but a purposeful consumption of specific foods. Additionally, having your carb-up meal at dinner instead of breakfast may be beneficial, as you may sleep better and your body can rebound from the carbs while you sleep.

While some people fear that carb-up days will lead to constant keto flu, this is not the case. Your body will become more efficient at transitioning in and out of ketosis, and the keto flu will become less of an issue over time. So, if you're considering the keto diet, don't be afraid to give carb-up days a try and see how your body reacts!

Carb up days can help prevent nutrient deficiency

Carb-up days, or "carb loading", can be beneficial to a ketogenic diet in several ways, including preventing nutrient deficiencies.

The keto diet is a high-fat, low-carbohydrate eating plan that can lead to weight loss and has been used to reduce epileptic seizures. However, it also comes with serious health risks, including nutrient deficiency. The keto diet restricts fruits, vegetables, and grains, which are rich sources of vitamins and minerals. Micronutrient deficiencies that can occur include selenium, magnesium, phosphorus, and vitamins B and C.

Carb-up days can help prevent these nutrient deficiencies by allowing the consumption of healthy carbohydrates and a wider variety of nutrient-rich foods. Carb-up days should consist of healthy carbs such as sweet potatoes, carrots, black beans, quinoa, apples, bananas, and whole wheat pasta, rather than junk food or sweets.

It is important to note that carb-up days should be implemented mindfully and in a controlled manner. They are not recommended for beginners, as they can kick you out of ketosis, and may lead to weight gain and increased carb cravings. Carb-up days are best paired with a steady workout routine and should be timed to match your workout schedule for optimal results.

Additionally, it is crucial to consult a doctor and a registered dietitian before starting a ketogenic diet or implementing carb-up days to ensure you are meeting your nutritional needs and maintaining your health.

Frequently asked questions