Carb Cycling On Keto: How Many Carbs To Consume?

Carb cycling is a strategy where you vary your carb intake throughout the week, month, or year. The cyclical keto diet is one form of carb cycling, where keto dieters eat high amounts of carbs for 1-2 days per week. On the remaining 5-6 days of the week, you’ll consume low amounts of carbohydrates. Carb cycling is popular among athletes and those following a low-carbohydrate diet. People motivated to try carb cycling are usually looking to boost athletic performance, improve body composition, or break through a weight-loss plateau.

How many carbs to eat on high-intensity workout days

Carb cycling is a strategy where you vary your carb intake throughout the week, month, or year. The cyclical keto diet is one form of carb cycling, where keto dieters eat high amounts of carbs for 1-2 days per week.

On high-intensity workout days, you should eat more carbs. This is because your body needs more fuel on days when you plan on exercising hard. On these days, you might eat 2 to 2.5 grams of carbs for every pound of your body weight.

However, the amount of carbs you consume will vary depending on your body composition, activity level, and goals. It's important to remember that carb cycling requires more planning than many other eating patterns. You should also be aware of potential side effects, such as feeling lethargic or experiencing intense cravings on low-carb days.

If you're considering carb cycling, it's a good idea to speak to your healthcare professional to make sure it's appropriate for you.

How many carbs to eat on light-intensity workout days

Carb cycling is a strategy where you vary your carb intake throughout the week, month, or year. The number of carbs you consume depends on your body composition, activity level, and goals.

On light-intensity workout days, you should consume 100-125 grams of carbs. This is considered a low-carb day. On these days, you might eat 0.5 grams of carbs for every pound of body weight.

It's important to remember that carb cycling requires more planning than other eating patterns. As with any dietary changes, it's recommended to consult a healthcare professional to ensure it's appropriate for you.

• Breakfast: Two scrambled eggs (2g) over a cup of quinoa (38g)
• Lunch: One serving of grapes (41g) and two roasted chicken thighs (0g) with asparagus (5g)
• Post-workout snack: Smoothie with protein powder (3g), half a banana (37g), and ice cubes
• Dinner: A cup of quinoa (28g), stir-fry veggies (8g), and one pork loin (0g)

Remember that the idea of carb cycling is to time your carb intake to when it provides you with the most benefit.

How to avoid carb cravings on low-carb days

Carb cravings are a common issue for people on the keto diet. Here are some tips to help you avoid them:

• Eat more healthy fats: Dietary fat is crucial for satiety and can help prevent overeating. Load up on healthy fats at every meal to curb your cravings for carbs. Examples include avocados, nuts, eggs, and cheese.
• Focus on protein: High-quality protein is satiating and can help you feel fuller for longer. Include protein in every meal, such as eggs, meat, poultry, fish, shellfish, or plant-based sources like tofu and tempeh.
• Eat low-carb vegetables: Include non-starchy, low-carb veggies like kale, spinach, broccoli, and asparagus in your meals. These are nutrient-dense and provide indigestible carbohydrates that won't kick you out of ketosis.
• Get enough sleep: Sleep deprivation can increase the hunger hormone, ghrelin, so aim for 7-9 hours of sleep per night to help manage cravings.
• Stay hydrated: Drink plenty of water and electrolytes, as dehydration can sometimes be mistaken for hunger. Add a few shakes of salt to your water to meet your sodium needs.
• Don't restrict calories: While it may be tempting to reduce calories for weight loss, doing so initially can amplify cravings as your body is already adapting to a new fuel source.
• Give your body time to adapt: It takes time for your body to adapt to using fat for energy instead of carbs. Be patient and ride out the cravings as your body adjusts.
• Balance your blood sugar: Consume balanced meals of high-quality protein, healthy fats, and low-carb veggies to maintain stable blood sugar levels and keep cravings at bay.
• Control your environment: Minimize the sights and smells that trigger cravings by keeping carbs out of the house or at least out of sight.
• Allow yourself some carbs: If you're struggling with cravings, consider adding some carbs back into your diet. There's no shame in adjusting your macros to suit your needs and reduce cravings.
• Exercise and manage stress: Exercise and stress management can help reduce cravings and improve your overall health. Try walking, meditation, or spending time in nature to minimize everyday stresses.

How to calculate net carbs

To calculate net carbs, subtract the amount of fibre from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. These quantities can be found on food labels.

Net Carbs = Total Carbs – Fibre – Sugar Alcohols & Allulose

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

The ketogenic diet is a high-fat, very low-carb diet. On the ketogenic diet, you restrict carb intake while increasing fat intake to transition your body into a fat-burning state. For many people, this means eating 30-50 grams of carbs per day.

The cyclical ketogenic diet involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption.

Recommended healthy carbs to eat on high-carb days

Carb cycling is a strategy where you vary your carb intake throughout the week, month, or year. On high-carb days, it is important to ensure you are still eating healthy carbs that are a good source of fibre, vitamins, and minerals.

• Vegetables: Options like zucchini, leafy greens, potatoes, and corn are not just a good source of healthy carbs but also an array of vitamins, minerals, and antioxidants that help support your well-being.
• Fruits: A variety of fruits, like berries, citrus, and grapes, are packed with antioxidants, fibre, and micronutrients while contributing a low glycemic load that won't wreak havoc on your blood sugar levels.
• Whole grains: Some of the healthiest whole grains include quinoa, brown rice, oats, millet, farro, and amaranth, as well as whole-grain pasta. These can be used as a side to many dishes, as well as a thickening ingredient in soups and casseroles, or a foundation for flavorful bowls.
• Legumes: These include beans, peas, and lentils, which are packed with fibre and slowly digested carbs.

It is recommended to avoid foods with refined carbs like white rice, sodas, most breakfast cereals, and anything made with white flour. These cause spikes in your blood sugar levels and increase your risk of chronic disease.

Frequently asked questions