Keto Refeed: Carb Intake For Optimal Results

A keto refeed is a period of time, usually a day, where you consume more carbohydrates than usual. This is done intentionally to break ketosis. The standard keto diet is a high-fat, low-carb regime, with carbs restricted to under 50 grams per day. However, a keto refeed or a carb up involves increasing carb intake to 100-300 grams, depending on the individual. This strategy can be beneficial for those experiencing weight loss plateaus, low energy, or a decline in athletic performance. It can also help to minimize potential negative hormonal or metabolic effects from long-term low-carb intake. However, it is important to note that carb ups are not recommended for beginners as they can lead to keto flu and strong carb cravings.

How many carbs for a keto refeed to break a weight-loss stall?

A keto refeed is a strategic increase in carbohydrate consumption for those who have been on a low-carb diet for a while and are experiencing a weight-loss plateau. The basic idea is that your body adapts to your eating pattern over time. By increasing your carbohydrate intake, you can break this adaptation and boost your metabolism, leading to increased weight loss.

The cyclical keto diet involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. During the refeeding days, you should consume more carbs to break ketosis, with carbs comprising 60–70% of your total calories. This is typically done once a week or a couple of times a month.

The amount of carbs you should consume during a keto refeed depends on your typical carb intake. If you're eating a very low amount of carbs (50 grams or less per day), you should aim for 300–350 grams of carbs during your refeed. If you're eating a low amount of carbs (between 50 and 100 grams per day), you can consume around 250 grams during the refeed. If your typical carb intake is moderate (between 100 and 150 grams per day), a slight bump to 200 grams is sufficient.

It's important to note that a keto refeed is not the same as a cheat day. It's not an excuse to eat as many carbs as you want or to indulge in unhealthy, high-carb foods. Instead, focus on healthy, complex carbs such as starchy vegetables, properly prepared grains, and whole foods. Additionally, it's recommended to limit fats during your keto refeed to compensate for the increased carbs and avoid a massive calorie intake.

Keto refeeds can be an effective strategy to break a weight-loss stall, but they may not be suitable for everyone. It's important to understand your body and your goals before incorporating them into your diet.

What are the best sources of carbs for a keto refeed?

The cyclical keto diet involves adhering to a standard keto diet for 5-6 days per week, followed by 1-2 days of higher carb intake. During the refeeding days, it is important to consume carbs from healthy sources.

Starchy Vegetables

Starchy vegetables such as potatoes, squash, yams, and sweet potatoes are excellent sources of carbohydrates. They are high in vitamins, minerals, and fibre, which help stabilise blood sugar levels.

Whole-wheat or Brown-rice Pasta

Whole-wheat or brown-rice pasta are nutritious, complex carbs that provide your body with the fuel it needs while keeping blood sugar levels stable.

Properly Prepared Grains

Grains like white rice, quinoa, and oats are good sources of carbs. They are gluten-free and provide your body with essential nutrients.

Nutritive Sweeteners

Honey, maple syrup, and blackstrap molasses are natural sweeteners that can be used in moderation during a keto refeed. They provide carbohydrates and other beneficial nutrients.

It is important to note that the amount of carbohydrates consumed during a keto refeed can vary depending on individual needs and activity levels. The recommended amount of carbs during a refeed ranges from 50-200 grams, depending on the person's situation and goals.

How often should you do a keto refeed?

The cyclical ketogenic diet involves adhering to a standard keto diet 5-6 days per week, followed by 1-2 days of higher carb intake. During the standard ketogenic days, it is important to consume 20-50 grams of carbs per day. On the refeed days, the goal is to increase the number of carbs, but carb quality also matters. Carbs should comprise 60-70% of your total calories, with protein accounting for 15-20% and fats delivering just 5-10%.

There are several ways to do a carb refeed, and the best method will depend on the individual's activity levels, genetics, and biomarkers. For example, individuals who engage in lower amounts of physical activity can pick one day or one meal per week to eat a larger amount of carbohydrates. Recommended carb intake for this group is 100-300g of carbs per week. On the other hand, serious athletes who train nearly every day or multiple times per day might pick a meal to consume a larger amount of carbs, usually post-workout at dinner. Recommended carb intake for this group is 50-200g of carbs per day.

It is important to note that there is currently little research on the cyclical keto diet and its long-term benefits and side effects are unknown. It is also easy to consume too many calories on refeeding days, which may counteract the weight loss benefits of the standard keto diet.

What are the downsides of a keto refeed?

A keto refeed involves eating a larger amount of carbohydrates for one day or one meal per week. This is usually done to replenish glycogen stores and can be especially beneficial for athletes. However, there are some downsides to a keto refeed that should be considered.

Firstly, it is important to note that transitioning from a standard to a cyclical keto diet that includes refeed days may result in temporary weight gain. This is due to the excess water that is retained when consuming high-carb foods. For each gram of carbohydrate stored in the muscle, the body retains at least 3 grams of water.

Secondly, there is a risk of consuming too many calories on refeed days, which could counteract the weight loss benefits of the standard keto diet. It is important to be mindful of calorie intake during refeed days to avoid this.

Thirdly, some people may experience negative hormonal or metabolic effects from long-term low carbohydrate intake, even with the inclusion of refeed days. While very low-carb diets can have positive effects on insulin and leptin signaling initially, when done to an extreme without adequate carbohydrate refeeds, these benefits may backfire.

Additionally, it is important to choose healthy, nutrient-dense foods on refeed days. Refined carbohydrates, such as sugar-sweetened beverages and most packaged foods, can cause a greater spike in blood sugar compared to their whole-food, fiber-rich counterparts. This spike and the ensuing crash can wreck energy levels and promote overeating and weight gain.

Finally, the effectiveness of keto refeeds in boosting athletic performance and promoting muscle growth is not yet fully understood. While some people speculate that the cyclical keto diet is superior to the standard version for boosting strength and muscle, research to support this claim is currently lacking.

In conclusion, while keto refeeds can be beneficial for some people, there are several downsides that should be considered before incorporating them into your diet. It is always important to choose healthy, nutrient-dense foods and be mindful of your overall calorie intake to avoid potential negative consequences.

How does keto refeeding affect athletic performance?

The ketogenic diet is a low-carb, high-fat diet that has become increasingly popular among athletes and fitness enthusiasts. While it may offer benefits for weight loss and certain medical conditions, its impact on athletic performance is still up for debate. Here's how keto refeeding can affect athletic performance:

Weight Loss and Muscle Gain

Keto refeeding can help athletes achieve their weight loss goals by reducing overall calorie intake. Additionally, the cyclical keto diet, which involves periods of low-carb intake followed by higher-carb refeeding days, may be particularly effective in promoting muscle growth. This is because muscle-building hormones like insulin are suppressed on very low-carb diets, and refeeding with carbohydrates can boost insulin levels and promote muscle growth.

Energy Levels and Performance

Carbohydrates are the primary fuel source for high-intensity exercise. Therefore, a keto diet that restricts carbohydrate intake may lead to decreased energy levels and impaired performance, especially in athletes engaging in high-intensity, short-duration sports. However, some endurance athletes may benefit from a keto diet as it can increase fat oxidation and improve endurance performance. The impact of a keto diet on athletic performance may also depend on the individual's genetics and ancestry.

Health and Recovery

The keto diet has been shown to reduce inflammation, which can help prevent injuries and improve overall health. Additionally, keto refeeding can help reduce keto-related side effects like constipation and the "keto flu," which includes symptoms such as nausea, fatigue, and headaches. Proper hydration is also essential for athletes on a keto diet, as the body produces more urine, leading to fluid and electrolyte imbalances.

In conclusion, keto refeeding can have both positive and negative effects on athletic performance. While it may enhance muscle growth and endurance performance in some individuals, it may also lead to decreased energy levels and impaired performance in high-intensity exercises. Therefore, athletes should carefully consider their specific needs and goals before incorporating the keto diet into their training regimen, preferably under the guidance of a healthcare professional or registered dietitian.

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