Carb Loading To Reset Keto Stall: Is It Effective?

Carb loading, or a cyclical ketogenic diet, is a period of time where a person intentionally consumes more carbohydrates than usual. This method is used to break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy expenditure. However, it is not recommended for beginners as it can kick you out of ketosis and may cause keto flu. Before considering carb loading, it is important to understand your body and your goals. Additionally, your body needs to be adapted to burning fat as its primary fuel source, which usually takes 4-6 weeks.

High insulin resistance

Insulin resistance is a common condition that often accompanies obesity, pre-diabetes, type 2 diabetes, polycystic ovary syndrome (PCOS), and other metabolic conditions. Insulin is a hormone that helps to regulate blood glucose levels, but when cells in the body become resistant to insulin, the pancreas has to secrete even more insulin to keep blood sugar levels stable. This can lead to a vicious cycle of insulin resistance and hyperinsulinemia, which can be made worse by a diet high in refined carbohydrates and excess calories.

Insulin resistance is often linked to abdominal fat gain and can be an early warning sign of metabolic issues. It can be diagnosed through a combination of waist-to-height ratio measurements and blood tests for insulin, triglycerides, and glucose levels.

To treat insulin resistance, doctors may recommend lifestyle changes such as a low-carb or ketogenic diet, exercise, improved sleep, stress reduction, and tobacco cessation. A ketogenic diet can be particularly effective in lowering insulin resistance by removing the biggest cause, which is excess carbohydrates in the diet. This can lead to natural weight loss, which also helps to lower insulin resistance.

In summary, high insulin resistance is a serious condition that can lead to type 2 diabetes and other metabolic diseases. It is often caused by a diet high in refined carbohydrates and excess calories, and can be treated effectively through lifestyle changes, particularly the adoption of a low-carb or ketogenic diet.

Crash diets

• Evaluate your diet: Ensure you are adhering to a low-carb, moderate protein, and high-fat diet. Look out for hidden carbs in salad dressings, sauces, and vegetables. Track your macros and calories to ensure you are in a mild caloric deficit.
• Intermittent fasting: Try different forms of intermittent fasting, such as 16/8 fasting, OMAD (one meal a day), or alternate-day fasting. This can help reduce snacking, control calorie intake, and enhance the fat-adaptation process.
• Exercise: Incorporate regular exercise, especially weightlifting or resistance training, to build muscle and increase your resting metabolism.
• Prioritize sleep: Aim for adequate and quality sleep to regulate hormones that control appetite and insulin sensitivity.
• Manage stress: Reduce stress levels through yoga, meditation, or other relaxing hobbies. Stress can increase cortisol levels, leading to higher appetite and fat storage.
• Adjust protein and fat intake: Ensure you are consuming adequate protein, as it helps you feel full and contributes to muscle mass. Reduce excess fat intake, especially from nuts and dairy, as it can hinder achieving a calorie deficit.
• Monitor progress: Focus on non-scale victories, such as looser-fitting clothes, increased energy, improved skin, and reduced cravings. Measure your waist-to-hip ratio or body fat percentage.

Food sensitivities and inflammatory foods

Food sensitivities are different from food allergies but can still cause inflammation in the body. Food sensitivities are non-allergic and non-celiac inflammatory reactions that involve both the innate and adaptive immune pathways. When someone with a food sensitivity consumes a food they are intolerant of, their body cannot properly digest it, leading to a build-up of air and gas in the stomach and intestines, resulting in bloating, fullness, belly pain, and diarrhoea.

Some of the most common food intolerances or sensitivities include lactose, gluten, caffeine, FODMAPs, salicylates, histamines, and fructose. These foods can trigger an inflammatory response in sensitive individuals, even if they don't have a full-blown allergy. Other foods that can contribute to inflammation in the body include artificial trans fats, red meat, organ meat, processed meats, and refined carbohydrates.

It's important to note that the relationship between food sensitivities, diet, and inflammation is still being studied, and there is ongoing research into the specific mechanisms involved. However, addressing food sensitivities and choosing anti-inflammatory foods can be a crucial part of optimising a keto diet for weight loss.

To identify food sensitivities, it's recommended to work with a healthcare professional who can guide you through an elimination diet and provide advice based on your specific needs and health history. They may also recommend food sensitivity tests, such as the Everlywell Food Sensitivity Test, which measures IgG antibody reactivity levels to common foods.

By identifying and addressing food sensitivities, and choosing anti-inflammatory foods, individuals can reduce overall inflammation in their bodies, which may help break through weight loss stalls and improve their overall health.

Excessive fat intake

While the keto diet is high in fat, it is important to remember that it is not a license to eat unlimited amounts of fat. Excessive fat intake can lead to several issues and may even be counterproductive to your weight loss goals. Here are some things to keep in mind regarding excessive fat intake on a keto diet:

Weight Loss Plateau

One of the most common concerns when following a keto diet is hitting a weight loss plateau. If you find yourself in this situation, it is important to evaluate your fat intake. Excessive fat consumption can hinder weight loss progress. As mentioned earlier, the body can either burn glucose or fat for energy, but not both at the same time. When you consume too much fat, your body may prioritize burning the dietary fat instead of tapping into your body's fat stores. As a result, you may notice a lack of weight loss or even weight gain.

Digestive Issues

Consuming excessive amounts of fat can lead to digestive issues such as bloating, burping, and belching. These symptoms may indicate that your body is struggling to process and absorb the high amounts of fat efficiently. Additionally, excessive fat intake can lead to reduced appetite and a feeling of being overly full for extended periods after eating.

Nutrient Absorption

While fat is essential for absorbing certain vitamins, excessive fat intake can interfere with the absorption of other nutrients. For example, consuming too much fat can affect the absorption of minerals and other essential nutrients. This can lead to nutritional deficiencies and negatively impact your overall health.

Caloric Intake

Fat is a highly calorie-dense macronutrient, providing around nine calories per gram. Therefore, it is easy to exceed your daily caloric needs when consuming excessive amounts of fat. Weight loss requires a caloric deficit, and excessive fat intake can make it challenging to maintain the necessary deficit.

Healthy Fat Sources

Not all fat sources are created equal. It is important to prioritize healthy fat sources such as polyunsaturated and monounsaturated fats. These include foods like avocado, olive oil, nuts, seeds, fatty fish, and full-fat dairy. Avoid artificial trans fats, processed meats, and fried foods, as these can have negative health consequences.

Portion Control

Practicing portion control is crucial when it comes to fat intake on a keto diet. Even healthy fats should be consumed in moderation. Listen to your body's hunger and satiety cues, and be mindful of your portion sizes. Remember, the goal is not to overload your body with excessive amounts of fat but to provide it with sufficient amounts to support your energy needs and promote ketosis.

In conclusion, while fat is an essential component of a keto diet, excessive fat intake can lead to various issues. It is important to monitor your fat intake, prioritize healthy fat sources, and practice portion control to ensure you are getting the right amount of fat to support your weight loss and health goals while avoiding potential negative consequences.

Medication and medical conditions

Medication

Some medications can cause weight gain as a side effect. These include drugs for diabetes, such as insulin and sulfonylureas, antidepressants, antipsychotics, beta-blockers for high blood pressure, epilepsy drugs, cancer therapy drugs, steroids, and birth control pills. If you are taking medication and are concerned about weight gain, consult your doctor about alternative treatments.

Medical Conditions

The ketogenic diet has been shown to be effective in treating several medical conditions, including:

• Epilepsy and seizure disorders: The diet is a medically accepted treatment for chronic seizures in epilepsy and other epileptic disorders, including Lennox-Gastaut syndrome and Dravet syndrome. Research has shown that it helps reduce the frequency of seizures in children.
• Diabetes: The ketogenic diet can improve blood glucose control and aid weight loss in people with diabetes.
• Alzheimer's disease: Alzheimer's disease is characterised by the inability of certain brain regions to use sugar as fuel. The ketogenic diet may improve brain health and Alzheimer's treatment by changing the body's energy fuel from sugar to ketones.
• Parkinson's disease: There is some evidence that a ketogenic diet could help prevent or combat Parkinson's disease. In a small study, participants experienced a 43% reduction in symptoms after following the diet for 28 days.
• Traumatic brain injury: Research suggests that a ketogenic diet could protect against further damage from a brain injury by lowering blood sugar levels.
• Attention-deficit/hyperactivity disorder (ADHD): The ketogenic diet has been found to reduce symptoms associated with ADHD, especially epileptiform discharges.
• Chronic Lyme disease: Lyme disease is a chronic autoimmune condition that can affect the joints, memory, and heart in the long term. The ketogenic diet may help alleviate post-Lyme symptoms due to its significant anti-inflammatory effects.
• Metabolic syndrome: The ketogenic diet may improve cholesterol values, reduce blood sugar and blood pressure, and decrease abdominal obesity in people with metabolic syndrome.
• Polycystic Ovary Syndrome (PCOS): Women with PCOS following a ketogenic diet may experience weight loss, reduced insulin levels, and improved reproductive hormone function.
• Cancer: The ketogenic diet may help treat some types of cancer when used alongside traditional treatments. It may be particularly beneficial for brain cancer.
• Autism spectrum disorder (ASD): Early research suggests that ketogenic diets may improve behaviour patterns in people with autism.
• Multiple sclerosis (MS): Studies suggest that the ketogenic diet may improve memory, learning, and physical function in people with MS.
• Nonalcoholic fatty liver disease (NAFLD): The ketogenic diet may be effective at reducing liver fat and improving other health markers in people with NAFLD.
• Glycogen storage disease (GSD): Early research suggests that the ketogenic diet may benefit people with some forms of GSD by providing an alternative fuel source.
• Chronic kidney disease: The ketogenic diet may benefit people with chronic kidney disease.
• Rheumatoid arthritis (RA): The ketogenic diet may be beneficial for people with rheumatoid arthritis.
• Chronic obstructive pulmonary disease (COPD): The ketogenic diet may be beneficial for people with COPD.
• Ulcerative colitis: The ketogenic diet may help control ulcerative colitis.
• Bipolar disorder: The ketogenic diet may be beneficial for people with bipolar disorder.
• Anxiety and depression: The ketogenic diet may help improve anxiety and depression.

While the ketogenic diet has shown promise in treating these conditions, more research is needed to confirm its effectiveness. Additionally, it is important to consult with a doctor or healthcare provider before starting the ketogenic diet, especially if you have a medical condition or are taking medication.

Frequently asked questions