Madeleine Hull
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat as its main fuel source instead of glucose. While the keto diet has been shown to have benefits such as weight loss, increased energy, and treating chronic illness, it can also have side effects like keto breath, constipation, dehydration, and kidney stones. As such, it is important to understand how to increase carbohydrates when coming off the keto diet. When reintroducing carbs, it is recommended to focus on options high in protein and fibre, such as beans, crackers with seeds, and sprouted bread. It is also suggested to increase carb intake by 10% each day for the first two weeks, allowing the body time to adjust.
How to Increase Carbs in a Ketogenic Diet
| Characteristics | Values |
|---|---|
| Carb intake | 20-50 grams of carbohydrates per day to enter and stay in ketosis |
| Reintroducing carbs | Gradually increase carb intake by 10% each day for the first 2 weeks |
| Recommended carb sources | High-protein and high-fiber foods like beans, crackers with seeds, and sprouted bread |
| Timing | Give your body about 14 days to adjust to the dietary changes |
| Benefits of increasing carbs | More energy, protection against cardiovascular diseases, improved digestive health, and easier weight control |
| Ketogenic diet composition | 70-80% fat, 10-20% protein, and 5-10% carbohydrates |
| Ketosis | A metabolic state where the body uses fat for fuel instead of carbohydrates |
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What You'll Learn
- The cyclical ketogenic diet: 5 low-carb days, 2 high-carb days
- Targeted ketogenic diet: More carbs around high-intensity workouts
- High-protein ketogenic diet: 60% fat, 35% protein, 5% carbs
- Standard ketogenic diet: 70% fat, 20% protein, 10% carbs
- Ketogenic diets and diabetes: Low-carb diets improve blood sugar control
The cyclical ketogenic diet: 5 low-carb days, 2 high-carb days
The cyclical ketogenic diet is a variation of the standard keto diet, involving 5–6 days per week of the standard keto diet, followed by 1–2 days of higher carb consumption. During the standard keto days, it is recommended to consume 20–50 grams of carbs per day, with healthy fats delivering approximately 65–90% of total calorie intake. Proteins should make up around 10–30% of total calories, while carb intake is restricted to under 5%.
The cyclical keto diet is designed to bring your body in and out of ketosis, a metabolic state where your body burns fat for energy instead of glucose or blood sugar. During the 1–2 days of higher carb consumption, known as "refeeding days", your body switches out of ketosis and replenishes its depleted glucose reserves. This temporary period of higher carb intake can provide benefits such as reduced keto flu symptoms, improved athletic performance, and enhanced exercise capacity.
The high-carb days refill glycogen stores, aiding athletes in recovery and preparation for exertion. However, there is limited research on the effectiveness and potential side effects of the cyclical keto diet. It is important to note that the diet may make it easy to consume too many calories on refeeding days, potentially contributing to weight gain.
The cyclical keto diet offers flexibility to those tired of carb restrictions on the standard keto diet. It is a form of carb cycling, where you feast on carbs one or two non-consecutive days per week while adhering to the standard keto diet on the other days. This approach is popular among athletes as a performance enhancer, but individuals considering this diet should consult a physician or nutritionist before making substantial changes to their diet.
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Targeted ketogenic diet: More carbs around high-intensity workouts
The targeted ketogenic diet (TKD) is designed for athletes and people who regularly engage in high-intensity workouts. It involves eating a small number of fast-absorbing carbohydrates before, during, or after intense workouts. This can enhance exercise performance, fuel training sessions, and fill glycogen stores.
On workout days, your carbohydrate intake may increase slightly, while your fat intake decreases. Protein intake should remain constant to support lean muscle growth. The TKD is similar to the cyclical ketogenic diet (CKD) in that they both involve carb cycling and briefly slipping out of ketosis. However, the TKD focuses on increasing carbohydrates only around high-intensity workouts, not for the entire day.
When choosing carbohydrates for a TKD, opt for high-glycemic options like dextrose powder, white rice, or white potatoes. Avoid fructose. It is important to note that increasing carbohydrate intake may slow weight loss and potentially reduce the health benefits of a ketogenic diet. Therefore, TKD may not be suitable for those whose primary goal is weight loss or disease management.
The TKD can be beneficial for those who participate in heavy weight lifting, distance running, sprinting, or other high-intensity sports. Consuming carbohydrates before working out can provide an energy boost, improve exercise performance, and assist in building muscle and burning fat. However, it is important to note that consuming carbohydrates will temporarily take you out of ketosis, and you will need to exercise at a high intensity or for a longer duration to get back into ketosis quickly.
The TKD is an advanced dietary strategy, and there are limited studies on the perfect dose of carbohydrates, timing, and application. It is designed for those who find their sports performance suffers on a standard ketogenic diet.
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High-protein ketogenic diet: 60% fat, 35% protein, 5% carbs
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The standard ketogenic diet (SKD) typically consists of 70% fat, 20% protein, and 10% carbohydrates. However, there are variations of the keto diet, including the high-protein ketogenic diet.
The high-protein ketogenic diet involves consuming 60% fat, 35% protein, and 5% carbohydrates. This diet is similar to the standard ketogenic diet but includes a higher proportion of protein. While the standard and high-protein ketogenic diets have been extensively studied, the high-protein version is less commonly recommended by experts.
To follow the high-protein ketogenic diet, it is important to understand the concept of ""net carbs". Net carbs refer to the total number of carbohydrates in a serving of food, including those that the body cannot fully digest and convert into glucose for energy. When calculating net carbs, you subtract the amount of fibre from the total number of carbs. For processed foods, you also subtract half of the sugar alcohol content.
The high-protein ketogenic diet, like other forms of the keto diet, emphasizes the consumption of high-fat foods. Examples of high-fat, low-carb foods include cheese, fatty fish such as salmon and sardines, meat, eggs, nuts, healthy oils, and dark green vegetables like broccoli.
It is recommended to gradually ease into the high-protein ketogenic diet, rather than making a sudden transition. This can be achieved by stopping the consumption of one high-carb food at a time, such as bread or juice. After the initial 2 to 3 months of the diet, it is possible to occasionally indulge in carbohydrates, as long as the diet is resumed immediately afterward.
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Standard ketogenic diet: 70% fat, 20% protein, 10% carbs
The standard ketogenic diet (SKD) is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. The remaining 70% of a person's intake is fat, and 20% is protein. This diet puts the body into a state of ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy when there is little or no circulating blood sugar from food.
To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day, though some sources suggest less than 20 grams per day initially. The average recommended daily protein intake for a person assigned female at birth following a keto dietary plan is 46 grams, and for a person assigned male at birth, it is 56 grams. It is important to moderate protein consumption, as excess protein can prevent ketosis.
The ketogenic diet can be challenging to maintain due to its restrictiveness. It may be helpful to ease into the diet gradually, such as by stopping eating one type of high-carb food at a time. It is recommended to aim for carbs from whole, unprocessed foods to benefit from their vitamins and minerals. Non-starchy vegetables are a good option, as they are low in calories and carbs but high in nutrients like vitamin C and antioxidants. Dark green vegetables, such as broccoli, are also rich in magnesium and antioxidants.
Some fruits are high in carbs, so it is important to research and check labels. Wheat-based products like rice, pasta, and cereals are also high in carbs and should be limited. Cheese is a good source of fat and protein and tends to have low or zero carbohydrates, making it a good choice for the ketogenic diet.
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Ketogenic diets and diabetes: Low-carb diets improve blood sugar control
The ketogenic diet is a high-fat, low-carbohydrate diet that may help people with diabetes manage their blood sugar levels and reduce the need for insulin medication. The diet was originally created in the 1920s as a treatment for epilepsy, but its potential benefits for diabetes, heart disease, and obesity are now being explored.
The ketogenic diet promotes weight loss and can help to manage blood sugar levels. A 2021 review found that people with diabetes who followed a keto diet experienced improvements in HbA1c tests after 3 weeks, with effects lasting longer than 1 year. This correlated with a reduction in diabetes medications. The keto diet may also help reduce the risk of diabetes complications by reducing inflammation and facilitating weight loss.
However, it is important to note that the keto diet is very restrictive, and some people may find it challenging to maintain. It prohibits legumes, fruits, and whole grains, which are considered nutrient-dense and healthy. Additionally, there may be possible risks associated with the keto diet, such as hyperlipidemia and hepatic steatosis.
For people with diabetes, it is crucial to monitor for hypoglycemia (low blood sugar) and regularly check their blood sugar levels to ensure they are within the target range. It is recommended to seek advice from a doctor before making any significant dietary changes, such as switching to a ketogenic diet.
While the ketogenic diet can be effective for blood sugar control, it is not the only low-carb diet that can help manage diabetes. The Mediterranean diet, for example, has been found to be as effective as the ketogenic diet in controlling blood glucose levels, while being easier to follow and providing more nutrients. This diet includes whole grains, fish, and vegetables, and is recommended by the American Diabetes Association for managing diabetes, as long as added sugars and refined grains are minimised.
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Frequently asked questions
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5-10% of energy intake is from carbohydrates. If you want to increase your carb intake, it is recommended that you do so gradually. You can try increasing your carb intake by 10% each day for the first two weeks. After that, increase your intake to the recommended amount for your age, height, weight, and level of activity.
Adding healthy carbs back into your regular diet can give you more energy, protect against some cardiovascular diseases, improve your digestive health, and help you control your weight.
Focus on options that are high in protein and fiber to help you stave off hunger and stomach issues. Beans, crackers with seeds, and sprouted bread are all great options.
Give your body about 14 days to adjust to your dietary changes. Even if you reintroduce carbs slowly, you may still experience weight fluctuations, bloating, blood sugar spikes, and increased feelings of hunger for the first few weeks.
