Carb Loading On Keto: Energy, Or Exhaustion?

The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that switches the body's main fuel source from carbohydrates to fat. While this type of diet can be beneficial for weight loss and overall health, it can also cause some unpleasant side effects, such as feeling sick after eating carbs. This happens because the body becomes more efficient at using fat as fuel and less efficient at processing carbohydrates. When transitioning off keto, it is crucial to reintroduce carbs slowly and healthily to avoid negative side effects.

How you might feel after eating carbs on a keto diet

Carbohydrate intolerance

One common example of this is lactose intolerance, which is a difficulty with digesting dairy due to the absence of the lactase enzyme. Other causes of carbohydrate intolerance include damage to the intestinal mucosa from intestinal diseases (such as celiac disease or Crohn's disease), gastrointestinal surgery, drug toxins (such as antibiotics), or radiation.

How to Deal with Carbohydrate Intolerance

If you are experiencing carbohydrate intolerance, it is important to be cautious of your carbohydrate and sugar intake. Even "healthy" foods like potatoes, oatmeal, and brown rice can raise your blood sugar and be challenging to digest for those with carbohydrate intolerance.

To improve carbohydrate intolerance, a low-carbohydrate diet is often recommended. This can help to reverse related diseases such as prediabetes, type 2 diabetes, and obesity. Additionally, a low FODMAP diet can help to improve symptoms by removing types of carbohydrates that can be difficult to digest and lead to gastrointestinal symptoms.

Transitioning off the Keto Diet

When transitioning off the keto diet, it is important to do so gradually to avoid negative symptoms such as bloating, blood sugar spikes, and increased hunger. Focus on adding in carbs that are high in protein and fiber, such as bean-based pasta, crackers with seeds, or sprouted breads. It typically takes about two weeks for the body to adjust to this change.

Blood sugar spikes

To avoid blood sugar spikes when transitioning off keto, it is important to do so gradually. Focus on choosing complex carbohydrates that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These types of carbohydrates take longer to digest and will help prevent large spikes in blood sugar. It is also important to be mindful of sugar intake, as sugar is addictive and can lead to increased cravings.

In addition to diet choices, there are several other strategies to prevent blood sugar spikes. These include:

• Drinking a glass of water with apple cider vinegar before or during a meal
• Avoiding carbohydrates later in the evening when the body is less sensitive to insulin
• Incorporating regular exercise, such as aerobic and resistance training, to improve insulin sensitivity
• Getting adequate sleep to regulate glucose levels
• Using a continuous glucose monitor (CGM) to track blood sugar levels and identify patterns

By understanding the potential for blood sugar spikes and implementing these strategies, individuals can successfully transition off the keto diet while minimising negative side effects.

Increased hunger

It is normal to experience increased hunger when reintroducing carbs after a period of keto. This is because your body has become more efficient at using fat as fuel and less efficient at using carbohydrates. As a result, your body will need time to adjust to using carbohydrates for energy again.

Tips to Manage Increased Hunger

• Gradually increase carb intake: Start with 1-2 servings of carbs or about 10g of carbs per week for the first two weeks. This will give your body time to adjust and help you avoid gastrointestinal issues.
• Focus on lean proteins: As you transition off keto, include more lean proteins in your diet to keep your energy up and help you feel fuller for longer.
• Continue eating healthy fats: Healthy fats can help combat hunger and keep you feeling satiated. Include monounsaturated fats (olive oil, nuts, avocados), polyunsaturated fats (sunflower oil, flaxseeds, chia seeds, cold-water fish), and limit saturated fats.
• Reintroduce fruits and vegetables first: Start with unprocessed and all-natural carbs that are high in antioxidants and fiber to help manage hunger and support digestive health. Strawberries, carrots, and squash are great options.
• Choose high-protein, high-fiber carbs: Opt for carbs that take longer to digest, such as beans, crackers with seeds, and sprouted breads. These will keep you feeling fuller for longer and give your body time to adjust.
• Get plenty of sleep: Sleep helps your body process carbohydrates and incorporate them comfortably into your diet. It also helps manage stress, which can impact your body's ability to handle new foods.

Remember, it's important to listen to your body and adjust your carb intake accordingly. If you're experiencing discomfort or increased hunger that interferes with your daily life, consult a healthcare professional or registered dietitian for personalized advice.

Lean proteins

Keto-friendly animal protein sources include meat, poultry, seafood, eggs, and cheese. When choosing poultry, opt for fattier cuts of meat, such as chicken thighs over chicken breast. Duck is another great alternative with a higher fat content.

Grass-Fed Beef

Grass-fed beef is a great source of protein on keto. A rib-eye steak is a typical favorite due to its flavor and nutrient content. A fattier cut of steak, rib-eye wins on both the flavor and nutrient fronts. A cut of rib-eye steak contains 17.7g of protein per 100g.

Poultry

Poultry, including chicken, turkey, duck, and others, is a good source of protein on a ketogenic diet. The tastes of poultry typically pair well with other keto-friendly foods. As mentioned, when choosing poultry, opt for fattier cuts like chicken thighs, which supply 24g of protein per 100g.

Eggs

Eggs are an absolute staple on the ketogenic diet. They are a great source of protein, with 6g of protein per large egg. They are also very versatile and can be cooked in a variety of ways to suit different tastes and occasions. In addition to being high in protein, eggs also offer a range of micronutrients.

Fish

Fish is a favorite protein source on the keto diet due to its fatty acid composition (omega 3:6). Salmon, for example, provides 19.4g of protein per 100g. Fish is a great way to add variety to your diet while also supplying your body with brain and heart-healthy fatty acids.

Organ Meats

Organ meats, also known as offal, offer good amounts of protein. Chicken livers contain 23g of protein per 100g, while ox tongue provides 16.7g of protein per 100g. Organ meats also provide a variety of micronutrients and can add interesting flavors to your keto meals.

It is important to note that while lean proteins are an essential part of a keto diet, they should be consumed in moderation. According to experts, the ideal way to calculate protein needs for keto is in grams per kilogram of body weight (g/kg body weight). The recommended target range is 1.2-2.0 g/kg body weight, depending on lifestyle and individual factors such as gender and physical activity level.

Healthy fats

Avocados and Avocado Oil:

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs) and provide a good amount of fiber and essential vitamins and minerals. Enjoy avocados in salads, smoothies, or as a side dish. Avocado oil has a high smoke point, making it ideal for stir-frying and searing. It adds a healthy boost to grilled or steamed veggies and can be used in salad dressings and keto-friendly sauces.

Nuts and Nut Butter:

Nuts are a great way to increase your intake of healthy fats, plant-based protein, and fiber. A higher intake of nuts is associated with a reduced risk of heart disease and certain types of cancer. Include a variety of nuts like pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts in your diet. Nut butters offer similar benefits but check the labels to avoid added sweeteners.

Seeds:

Flax seeds and chia seeds are excellent sources of omega-3 fatty acids, fiber, and plant compounds that may reduce inflammation and the risk of chronic diseases. Add ground flax seeds to smoothies, salads, or keto-friendly baked goods. Chia seeds can be blended into smoothies or used as a thickening agent in sauces and dressings.

Oily Fish:

Fatty fish like salmon, tuna, anchovies, and sardines are great sources of high-quality protein and heart-healthy omega-3 fatty acids. Bake or grill a fillet of wild-caught fatty fish and serve it with roasted vegetables or a salad. Canned fish can also be used in lettuce wraps or stuffed into avocado or celery sticks.

Olive Oil and Coconut Oil:

Olive oil is a staple of the heart-healthy Mediterranean diet and is perfect for light sautéing, dressings, or drizzling over cooked meats or veggies. Coconut oil is popular on the keto diet as it provides a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. It can be used for roasting vegetables or making island-style dishes like sautéed cauliflower rice with fresh lime juice.

Full-Fat Dairy:

Full-Fat Greek yogurt, despite containing some carbs, can be a healthy addition to a ketogenic diet. It provides beneficial bacteria, known as probiotics, that promote healthy digestive function. Cheese is another high-fat, low-carb option, but its high saturated fat content means it should be consumed in moderation.

Other Tips:

• When choosing fats, opt for unsaturated fats over saturated fats to help maintain healthy cholesterol levels.
• Be mindful of portion sizes, as even healthy fats can contribute to weight gain if consumed in excess.
• If you're transitioning off the keto diet, do so gradually to avoid unpleasant symptoms like bloating and blood sugar spikes.

Frequently asked questions