Increasing Carb Intake While On Keto: A Comprehensive Guide

The ketogenic diet is a high-fat, moderate protein, and low-carb diet. The recommended number of carbs to consume per day varies depending on the individual, but it typically ranges from 15 to 50 grams. The goal of the keto diet is to reach a state of ketosis, where the body uses fat as its primary energy source instead of glucose from carbohydrates. To achieve this, it is crucial to monitor your diet and make adjustments as needed. When increasing carb intake on keto, it is important to do so gradually and choose healthy sources of carbs, such as whole grains, beans, fruits, and starchy vegetables. Additionally, it is recommended to continue tracking your weight and overall well-being during this process.

Increase carbs slowly, by 5g a day

Increasing your carb intake by 5g per day is a safe and effective way to transition out of the keto diet without experiencing negative side effects. This methodical approach allows your body to gradually adjust to higher carb consumption, reducing the risk of digestive issues, blood sugar spikes, and increased hunger.

When you first start the transition, increase your daily net carbs by 5g, from 20g to 25g, and maintain this intake for at least three days. During this period, monitor your ketone and glucose levels using a blood-glucose testing meter. This will help you understand how your body is responding to the increased carb intake. If your ketone levels drop significantly, and especially if they fall below 0.5 mmol, while your glucose levels rise more than 30 mg/dL, it's a sign that your body is being pushed out of ketosis. In this case, you should immediately reduce your net carb intake back to 20g per day, as this is your body's limit.

However, if you successfully stay within your desired range of ketosis at 25g net carbs per day, continue with this intake for one week. After that, you can increase your net carb intake to 30g per day and try this level for another week. Remember that everyone has a different carb tolerance, and some people can easily be kicked out of ketosis when they exceed 20g of net carbs per day. Therefore, it's crucial to monitor your ketone and glucose levels consistently and make adjustments as needed.

As you continue to increase your net carb intake by 5g increments every three days, you'll eventually reach your personal carb limit or "carb edge." This is the maximum amount of carbs you can consume without being kicked out of ketosis. It's important to test your ketone and glucose levels frequently during this process, as your ketosis levels can be influenced by factors such as emotional stress, coffee consumption, exercise, and sleep quality.

By increasing your carb intake slowly and monitoring your body's response, you can smoothly transition out of the keto diet while maintaining the health and weight loss benefits you've achieved.

Focus on complex carbs from vegetables

When increasing your carb intake while on a keto diet, it is important to focus on consuming complex carbs from vegetables. Complex carbs are slowly digested and, therefore, have a smaller impact on your glucose and insulin levels.

Vegetables are a great source of complex carbohydrates, and there are many options to choose from. Some of the best choices include:

• Broccoli
• Cauliflower
• Asparagus
• Zucchini
• Avocado
• Leafy greens such as spinach and kale

These vegetables are low in starch and calories, but high in fibre and nutrients, making them the perfect keto-friendly carb source. They also contain high amounts of fibre, which is a carbohydrate that doesn't break down into glucose in your digestive system and, therefore, doesn't count towards your carbohydrate limits.

When increasing your carb intake, it is recommended to do so gradually. Start by adding 5 grams of net carbs from vegetables to your daily intake and monitor your ketone and glucose levels. If your ketone levels remain stable and your glucose levels don't rise significantly, you can continue to increase your carb intake by 5 grams every few days until you reach your desired level.

It's important to note that everyone's carb limit is different and can be affected by various factors such as exercise, stress levels, and sleep. Therefore, it's crucial to test your ketone and glucose levels regularly and adjust your carb intake accordingly.

By focusing on complex carbs from vegetables, you can increase your carb intake while still maintaining the benefits of the keto diet.

Exercise regularly

Exercise is a crucial factor in determining your carbohydrate limit on a keto diet. The type and intensity of exercise you engage in can impact your ketone levels and, consequently, your carb limit. Here are some key points to consider:

• High-Intensity Exercise: If you're just starting the ketogenic diet, focus on high-intensity workouts like heavy weight-lifting, cross-fit training, or high-intensity interval training. This type of exercise helps deplete your glycogen stores, forcing your body into ketosis more quickly. After the workout, prioritize recovery, rehydration, and mineral supplementation. If possible, avoid eating until dinner time to enhance the effects.
• Low-Intensity Exercise: Incorporate at least 30 minutes of low-intensity activities like brisk walking, cycling, or dancing into your daily routine. Performing these activities in the morning before eating can boost fat burning and increase ketone levels.
• Exercise Timing: The timing of your workouts can also make a difference. For example, performing high-intensity exercises in the morning can help deplete glycogen stores, while low-intensity exercises later in the day can enhance fat burning and ketone production.
• Overtraining: Be mindful of overtraining, which refers to engaging in long, intense workouts without adequate recovery days. This can lead to increased stress levels and elevated cortisol, a stress hormone that can impact insulin levels and glucose metabolism. Make sure to include rest days in your exercise regimen.
• Exercise and Ketone Levels: The right type and amount of exercise can help you achieve ketosis more quickly and boost your body's ketone levels. However, if you're engaging in high-intensity exercises, you may need to adjust your carb intake accordingly to support your body's needs.
• Exercise and Calorie Intake: Remember that your calorie intake is also a factor in determining your carb limit. If you're more active, you'll likely need more calories, which can translate to a higher carb intake while still maintaining ketosis.
• Individual Variation: Keep in mind that the impact of exercise on your carb limit can vary depending on your body and fitness level. Some individuals may be able to tolerate more carbs while remaining in ketosis, while others may need to be more restrictive.

Manage stress

Managing stress is an important part of maintaining your health and well-being. While diet is just one part of the equation when it comes to mental health, certain foods can help to tame stress and balance your stress hormones. Here are some tips to manage stress when increasing your carb intake on a keto diet:

Understand the Stress Response

The body's stress response is a complex group of hormones and neurotransmitters controlled by the hypothalamic-pituitary-adrenal (HPA) axis. This axis connects the nervous and endocrine systems to regulate stress hormone production. Both acute and chronic stressors activate the HPA axis, triggering the release of stress hormones such as norepinephrine, epinephrine, and cortisol. Understanding this stress response is crucial for managing stress effectively.

Choose Complex Carbohydrates

Not all carbs are created equal. Opt for complex carbohydrates, such as whole grains, legumes, and starchy root vegetables. These take longer to digest, providing a steady stream of glucose to support balanced blood sugar levels. This helps to calm the stress response and prevent spikes in blood sugar that can trigger anxiety.

Timing is Key

Consider having the bulk of your carbohydrate intake toward the end of the day, especially with dinner. Studies have shown that eating carbs at night can aid in treating insomnia. Eating carbs before bedtime can also speed up the release of serotonin, the feel-good brain chemical, helping you sleep better.

Pair Carbs with Protein or Healthy Fats

When incorporating carbs into your diet, pair them with a source of protein or healthy fats. For example, have your toast with nut butter or avocado. This helps to slow the absorption of carbohydrates, minimizing their impact on stress hormones and improving your overall mood.

Stay Hydrated

Water is essential for maintaining optimal brain function. Dehydration can lead to spikes in cortisol levels and affect the production of serotonin in the brain. Drink plenty of water throughout the day to keep your body and brain properly hydrated, which can help reduce stress levels.

Exercise Regularly

In addition to dietary changes, incorporating regular exercise into your routine is a powerful stress-busting strategy. Aim for at least 30 minutes of aerobic exercise three to four times a week. Exercise boosts oxygen circulation and stimulates the release of endorphins, enhancing your overall well-being and stress resilience.

Count net carbs, not total carbs

When counting your carb intake on a ketogenic diet, it is often recommended to use net carbs per day over total carbs. Net carbs are the total carbs minus the fibre (and sugar alcohols, if applicable). For example, if you eat 30 grams of total carbs, but that includes 12 grams of fibre, you can count 17 grams of net carbs for the day.

This approach is also much easier for managing your macros, as many nutritious, fibrous foods like fruits and vegetables contain carbs but also provide important health benefits.

If you are tracking your net carbs, you can also afford to eat slightly more total carbs. For example, if you are aiming for 20 grams of net carbs, you can eat 30 grams of total carbs, as long as 10 of those grams are from fibre.

It is important to note that the keto diet is not a zero-carb diet. The purpose of keeping carbs low is so that your body has to switch to using fat as the primary energy source instead of glucose from carbohydrates. Most ketogenic diet guidelines recommend staying between 15 and 30 grams of net carbohydrates per day, or 5-10% of total calories.

To calculate net carbs, simply subtract the grams of fibre from the total grams of carbs.

Frequently asked questions