Carb Refeeds On Keto: Friend Or Foe?

Carb refeeding, or carb cycling, is a strategy used by those on a low-carb diet, such as keto, to increase their carbohydrate consumption for a short period of time. Carb refeeding is often done for one day, but it can be as short as one meal or as long as two days. This practice is not recommended for beginners, but for those who have already adapted to burning fat as their primary fuel source. The purpose of carb refeeding is to kick the body out of ketosis, which can help break a weight loss plateau, improve hormonal balance, enhance muscle growth, and increase energy expenditure. Carb refeeding can also be beneficial for those experiencing negative hormonal or metabolic effects from long-term low-carb intake, such as weight loss plateaus, hormone imbalances, low energy, or a decline in athletic performance.

Weight loss

Carb refeeding, or carb loading, is a period of time, usually one day, where someone on a keto diet consumes more carbohydrates than usual. This kicks the body out of ketosis, which is the purpose. Ketosis is a metabolic state of burning fat instead of sugar for energy.

Carb refeeding can be beneficial for breaking a weight loss plateau. However, it is not recommended for beginners, as it can be challenging to control cravings and easy to consume too many calories, which may result in weight gain. It is also important to note that carb refeeding will likely lead to water weight gain.

If you are considering carb refeeding, it is important to first ensure your body has adapted to burning fat as its primary fuel source, which usually takes at least 4-6 weeks. It is also crucial to continue watching your calories, as it can be challenging to maintain a deficit during a carb refeed.

There are different ways to approach carb refeeding. Some people may choose to do it once a week, while others may opt for a more infrequent approach, such as once a month or every few months. It is recommended to keep the carb refeed as the last meal of the day to avoid post-carb cravings and blood sugar highs and lows.

Overall, while carb refeeding can be beneficial for weight loss plateaus, it is important to approach it in a controlled manner and ensure it does not interfere with your overall weight loss goals.

Hormone balance

Carb refeeding can be an effective strategy for minimising potential negative hormonal or metabolic effects from long-term low-carbohydrate intake.

Carbohydrate intake influences the secretion of insulin, a hormone that plays a critical role in regulating blood sugar levels and promoting glycogen storage. Insulin is also a signalling hormone for the thyroid, bones, brain, and other hormones. Chronically low insulin levels can lead to insulin resistance, which increases the risk for diseases such as metabolic syndrome, type II diabetes, heart disease, and more.

Leptin is another important hormone in this context. It is released by fat cells and communicates to the brain how much stored energy is available. Low leptin levels signal to the brain that energy reserves are low, triggering the brain to try to save more energy. This can lead to food cravings, mood swings, low energy, and stalled weight loss efforts. Carb refeeds can temporarily boost leptin levels, helping to reset the metabolic rate and reduce hunger.

Additionally, very low-carb diets are associated with higher cortisol levels. If an individual is already dealing with stress in other areas of their life or exhibiting signs of adrenal dysfunction, the added stress of a low-carb diet may not be advisable.

By incorporating carb refeeds, individuals can aim to maintain optimal insulin sensitivity and leptin levels, supporting long-term adherence to a ketogenic diet and promoting overall hormonal balance.

Muscle growth

Carb refeeding is a planned approach to eating carbohydrates on a schedule as part of your diet. Carbohydrates are broken down into a type of sugar called glucose, which the cells in your body use for energy. When you stop eating carbs, your body can no longer use sugar as its main fuel source, so it begins breaking down fatty acids into ketone bodies (ketones). This process is called ketosis, the foundation of the ketogenic diet.

The cyclical ketogenic diet (CKD) allows people to load up on carbs 1–2 times per week, allowing them to get some of the muscle-building benefits of a higher-carb diet. The targeted ketogenic diet (TKD) allows people to eat a small number of carbohydrates before working out, allowing them to get some of the performance-enhancing effects of carbohydrates.

The ketogenic diet is popular among those seeking muscle growth and improved exercise performance. However, research to support this claim is lacking, and some people speculate that the cyclical diet is superior to the standard version for boosting strength and muscle. Carb refeeding may be beneficial for muscle growth as it can help replenish your body's depleted glucose reserves, which can lead to improved performance.

There are some potential drawbacks to carb cycling, such as the lack of extensive scientific research on the topic, the complexity of the diet, and the rigid structure, which could increase the likelihood of an eating disorder. Additionally, eating lots of carbs will take you out of ketosis, and it could take several days to get back into it.

Energy levels

Carb refeeds can be a great way to boost energy levels, especially if you are experiencing low energy due to a long-term, very low-carb diet.

When you eat a very low number of carbohydrates, your body produces less insulin, which can have negative effects on your health and energy levels. Insulin is responsible for telling your cells to absorb sugar from the bloodstream. When your body doesn't respond properly to insulin, it can increase your risk for diseases like metabolic syndrome, type II diabetes, and heart disease. Insulin also has important functions beyond fat storage; it interacts with the thyroid, bones, brain, and other hormones.

Chronically low insulin levels can lead to insulin resistance, just like chronically high insulin levels. Therefore, the goal is to strike a balance and maintain optimal insulin sensitivity. Carb refeeds can help with this by providing an intentional increase in carbohydrate consumption.

Additionally, a very low-carb diet can lead to decreased leptin levels, which can result in food cravings, mood swings, low energy, and stalled weight loss efforts. Leptin is a hormone released by fat cells that communicates your energy reserves to your brain. When leptin levels are low, your brain thinks you are running low on energy, so it tries to conserve energy, leading to symptoms like low energy and fatigue. Increasing carb intake through refeeds has been shown to boost leptin levels and alleviate these negative symptoms.

If you are experiencing low energy on a keto diet, carb refeeds can be a strategic way to boost your energy levels and enhance your overall well-being.

Athletic performance

Carb refeeding, or carb loading, is a period of time, usually one day, where someone on a keto diet intentionally consumes more carbs than usual. This practice is meant to break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy expenditure and leptin concentration.

For athletes, carb refeeding can be especially beneficial for athletic performance. The cyclical ketogenic diet, which involves one to two days a week of consuming higher amounts of carbs, can help athletes improve their athletic performance.

Research suggests that carb refeeding may be particularly effective for endurance athletes. One study found that elite race walkers who consumed a lot of carbs periodically saw an improvement in performance, while those following a strict keto diet did not. Another study found that endurance athletes who followed a ketogenic diet for 3-12 weeks experienced no decrement in moderate-to-vigorous exercise performance.

However, it is important to note that the research on the cyclical ketogenic diet and its effects on athletic performance is still limited. More studies are needed to fully understand the potential benefits and drawbacks of this diet for athletes.

In conclusion, carb refeeding on a keto diet may be beneficial for athletic performance, especially for endurance athletes. However, more research is needed to confirm these findings and understand the potential long-term effects of this diet.

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