Carb Loading Strategies For Keto Dieters

how to carb load on a keto diet

Carb loading on a keto diet is a strategic way to boost athletic performance and muscle growth while enjoying the benefits of a standard ketogenic diet. This approach, known as cyclical ketosis or cyclical ketogenic diet (CKD), involves alternating between low-carb and high-carb days to enhance workout performance and promote muscle recovery. It is particularly useful for athletes and bodybuilders who engage in high-intensity workouts and require the energy from carbohydrates to optimise their training.

During the low-carb phase, individuals adhere to a standard ketogenic diet, typically restricting carbohydrates to 20-50 grams per day to maintain ketosis. This phase usually lasts for 5-6 days. The subsequent high-carb phase, also known as refeeding or carb-loading days, involves increasing carbohydrate intake to 70-80% of total calories for 1-2 days. It is important to note that this approach may not be suitable for everyone, especially beginners or those with certain medical conditions.

Characteristics Values
Carb loading period 1 day, 1 meal, or up to 2 days
Purpose To break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy expenditure
Who it's for Not for beginners; for those whose bodies have adapted to burning fat as the primary fuel source
Carb sources Carrots, sweet potatoes, black beans, quinoa, apples, bananas, oatmeal, whole wheat pasta
Meal timing Last meal of the day to avoid post-carb cravings and blood sugar highs and lows
Carb loading frequency Once a week, once a month, or every few months
Calories Maintain a deficit during a carb load
Workout routine Full glycogen depletion before the carb load for best results
Workout timing Carb load before or after a heavy workout

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When to carb load: usually 1-2 days per week

Carb loading is usually done for 1-2 days per week. This is called the cyclical ketogenic diet or CKD. It is a variation of the standard keto diet (low-carb and high-fat) where you go in and out of ketosis on a weekly basis.

On the other 5-6 days of the week, you eat only up to 50 grams of carbs. For the remaining 1-2 days, you have a higher carb intake. These days are called refeeding days or carb-loading days.

For the carb-loading days, you bring your carbs up to 70-80% of your total calories. For instance, if your daily calorie requirement is 2,000 calories, 70-80% of that goes to carbs, which would be equivalent to 350-400 grams of carbs.

It is important to note that carb loading is not for everyone. It is not recommended for beginners or those who are not able to perform a necessary amount or intensity of training. Carb loading is intended for rigorous training schedules that contain high-intensity workouts to deplete your glycogen stores, enabling you to get back into ketosis each week.

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How to get back into ketosis after carb loading

Carb loading, or a cyclical ketogenic diet, is a period of time, usually 1 day, where you consume more carbs than usual. This will kick your body out of ketosis. The purpose of this is to break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy expenditure and leptin concentration.

If you're looking to get back into ketosis after a carb-loading day, here are some tips to help you get back on track:

  • Return to a low-carb, high-fat diet immediately after your carb-loading day. Aim to reduce your carbohydrate intake as much as possible to kickstart fat-burning and ketosis.
  • Incorporate fat-burning exercises such as high-intensity interval training (HIIT) to help deplete glycogen stores accumulated during your carb-loading day. This will support your weight loss goals and accelerate your return to ketosis.
  • Stay hydrated and replenish essential minerals to maintain the body's fluid balance, nerve function, and energy-making processes. Using a high-quality electrolyte powder can help prevent keto flu symptoms and support your body's return to ketosis.
  • Implement intermittent fasting to speed up your transition back into ketosis. Intermittent fasting involves alternating between periods of eating and fasting, helping to stabilize blood sugar levels and deplete glycogen stores.
  • Consume MCT oil or MCT-rich foods like grass-fed butter, as they are rapidly absorbed and converted into ketones, supporting your body's transition back into ketosis.
  • Be consistent with your cyclical ketogenic diet and proper carb-ups. The more consistent you are, the easier it will be to return to ketosis, and your body will adapt more efficiently after each refeed cycle.
  • Avoid refined foods like bread and pasta during your carb-loading day. Instead, opt for nutritious options such as sweet potatoes, carrots, black beans, quinoa, apples, bananas, and whole wheat pasta.
  • Make your carb-up meal the last meal of the day. This will help you avoid post-carb cravings and blood sugar highs and lows.
  • If you're an athlete or highly active individual, consider doing a cyclical ketogenic diet. This involves having 5-6 days of very low-carb, high-fat days, followed by 1-2 days of high-carb, low-fat days.

Remember that it can take anywhere from two days to over a week to get back into ketosis, depending on your metabolic flexibility, age, activity level, and the amount of carbs you consumed during your carb-loading day.

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What foods to eat during a carb load

Carb loading is a period of time, usually one day, where you intentionally consume more carbohydrates than usual. Carb loading is not recommended for beginners, and you should only consider it once your body has adapted to burning fat as its primary fuel source.

When carb loading, it is important to focus on complex carbohydrates with a low glycemic index, such as:

  • Sweet potatoes
  • Chickpeas
  • Beets
  • Butternut squash
  • Whole grains
  • Black beans
  • Quinoa
  • Carrots
  • Bananas
  • Apples
  • Oatmeal
  • Whole wheat pasta

It is best to avoid simple carbohydrates and processed foods, such as white pasta, candy, and soda.

Your carb-loading meal should be the last meal of the day as you will be sleeping and avoiding post-carb cravings and blood sugar highs and lows.

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How to manage cravings after a carb load

Carb loading on a keto diet involves consuming more carbs than usual for a short period, usually one day, but it can be as short as one meal or as long as two days. This practice is not recommended for beginners, and it is important to understand your body and your goals before attempting it. Carb loading can be beneficial for breaking a weight loss stall, improving hormonal balance, enhancing muscle growth, and increasing energy expenditure. However, it is important to do it in a controlled manner to avoid staying out of ketosis for too long.

  • Keep your brain busy: Engage in activities that occupy your mind, such as playing video games or doing something creative. This helps distract your brain from cravings.
  • Practice mindful eating: Pay attention to why you're eating, slow down, savour the taste of your food, and focus on the present moment. This helps your brain sync with your stomach, making you feel full faster.
  • Choose complex carbs: Opt for complex carbohydrates, such as whole grains and vegetables, which take longer to digest and provide a more sustained release of energy.
  • Cut out white grains and simple sugars: Limit your intake of refined carbs and simple sugars, such as white bread, pastries, sodas, and sweets. These can trigger insulin response and blood sugar spikes, leading to increased cravings.
  • Eat high-fibre carbs: Include more high-fibre foods in your diet, such as legumes, fruits, and whole grains. These are digested and absorbed more slowly, helping to stabilise blood sugar levels and reduce hunger.
  • Add lean proteins and healthy fats: Ensure your meals include a balance of lean proteins, such as poultry, fish, and tofu, as well as healthy fats. This will help you stay full for longer and provide your body with essential nutrients.
  • Drink water: Sometimes thirst or dehydration can be mistaken for hunger. When cravings strike, try drinking a glass of water or herbal tea.
  • Manage stress: Stress can trigger carb cravings. Practice stress management techniques such as yoga, meditation, or deep breathing exercises to help curb cravings.
  • Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite, leading to increased cravings. Aim for 7-9 hours of uninterrupted sleep per night.
  • Exercise: Regular exercise, especially aerobic exercise, can help keep your appetite in check, boost your mood, and promote a positive body image.
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How to manage side effects of carb loading

Carb loading is a strategy to increase your glycogen stores and improve exercise performance. It is important to note that carb loading may not be beneficial for everyone and may even lead to some side effects. Here are some ways to manage the side effects of carb loading:

  • Water Retention and Weight Gain: Carb loading can lead to water retention and weight gain as the body stores water along with glycogen. This is a normal physiological response, and the weight gain is mostly due to water weight. If you are concerned about weight gain, you may want to consider the timing of your carb loading or consult a nutritionist or dietician to find an optimal strategy that works for you.
  • Digestive Problems: Carb loading can also cause digestive issues such as bloating, constipation, or diarrhea, especially if your body is not used to the increase in fiber. To manage this, it is recommended to choose lower-fiber carbohydrate sources during carb loading. Opt for white bread or pasta instead of whole wheat products, and avoid high-fiber foods like beans. Additionally, ensure that you are well-hydrated, as fiber absorbs water, and drinking plenty of fluids can help with digestion.
  • Increased Hunger and Carb Cravings: Carb loading can increase hunger and awaken carb cravings, especially if you are on a ketogenic diet. To manage this, it is important to have a controlled approach to carb loading. Ensure that you have a plan for returning to your regular diet (such as keto) after the carb loading period. Additionally, focus on whole foods with a lower glycemic index to minimize cravings.
  • Unnecessary Diet Change: Carb loading may not be necessary for everyone and can lead to an unnecessary change in your regular diet. It is important to assess whether you will actually benefit from carb loading before implementing it. Carb loading is most effective for endurance sports or activities that involve more than 90 minutes of nonstop moderate to high-intensity exertion. If your exercise routine is shorter or involves many breaks, carb loading may not provide any additional benefits.
  • Choosing the Right Carbohydrate Sources: Selecting appropriate foods during carb loading is crucial. Avoid choosing foods that are high in both carbohydrates and fat, as this can lead to consuming too many calories. Opt for high-carb, low-fat foods such as pasta, bread, fruits, smoothies, and cereals. Additionally, prioritize familiar foods to avoid any stomach discomfort or performance impairment due to unfamiliar foods.

Remember, it is always a good idea to consult a healthcare professional or a nutritionist before making significant dietary changes, especially if you have any medical conditions or specific performance goals.

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Frequently asked questions

Carb loading is a period of time, usually 1 day, where you intentionally consume more carbs than usual. This will kick your body out of ketosis.

Carb loading is not for everyone. It is recommended for those who have already mastered the standard ketogenic diet, have a solid workout routine, and engage in high-intensity exercises.

There are different ways to approach carb loading. You can eat keto during the week and carb load during the weekend, or you can carb load for one meal or one day every week or every few months.

During carb loading, focus on complex carbohydrates like sweet potatoes, chickpeas, beets, butternut squash, and grains. Avoid using it as an excuse to binge on unhealthy foods.

Carb loading can help break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy levels.

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