Carb Consumption On Keto: What To Expect?

The ketogenic diet is a low-carb, high-fat method of eating that puts the body into a state of ketosis. Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates. While on the keto diet, a person typically consumes a maximum of 20 to 50 grams of carbohydrates per day. However, what happens if you eat carbs one day while on the keto diet?

You may experience a sugar crash and repeat symptoms of the keto flu

If you eat carbs while on a keto diet, you may experience a sugar crash and repeat symptoms of the keto flu. This is because eating carbs causes a spike in blood sugar, making an abundance of quick energy available and causing your body to switch back to glucose as a source of fuel.

The keto flu is a common experience for people starting a keto diet. It is characterised by a drastic lack of energy and fuzzy thinking. This is because the body is learning to use fat for energy instead of carbs. The keto flu can last for a few days, and it can be challenging to stick to the keto diet during this time.

If you have been on the keto diet for a while and then eat carbs, you may experience a sugar crash and repeat symptoms of the keto flu. This is because your body has adjusted to burning fat for energy and when you introduce carbs again, it has to switch back to using them as a fuel source. This can cause a spike in blood sugar and a subsequent crash, leaving you feeling tired and fuzzy-headed.

The intensity of the keto flu symptoms you experience after eating carbs will depend on how long you've been on the keto diet and your ketone levels. If you've been on keto for more than three to six weeks, it will be much easier to go back into ketosis as your body is likely getting 70% of its energy from fat. However, if you've been on keto for a shorter period, it may take a few days to get back into ketosis.

It's important to note that having a cheat meal or day on the keto diet is not necessarily a bad thing. As long as you are maintaining calorie control overall, a few extra carbs here and there won't destroy your progress. However, if your goal is to stay in ketosis for reasons other than weight loss, cheating on the keto diet might not be a good idea. Additionally, if you are diabetic, cheating on the keto diet could increase your heart health risks.

You will be kicked out of ketosis

If you eat carbs while on a keto diet, you will be kicked out of ketosis. Ketosis is a metabolic state that the body enters when it doesn't have enough carbohydrates to burn for energy. Instead, it burns fat, resulting in weight loss and improved cholesterol.

To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. Eating a high-carb meal will cause you to fall out of ketosis, and it can take anywhere from one day to a week to get back into it. The time it takes to return to ketosis depends on how long you've been doing keto and your ketone levels. If you've been on keto for more than three to six weeks, it will be much easier to get back into ketosis.

If you're kicked out of ketosis, your blood sugar will spike, causing an abundance of quick energy and making your body switch back to glucose as its fuel source. Ketone production will stop, and most of the sugars you eat will be used to replenish glycogen stores, which may cause temporary water weight gain.

It's important to note that having a cheat meal or day doesn't mean you've ruined all your progress. As long as you don't go overboard and maintain calorie control overall, those carbs won't destroy your hard work. However, if your goal is to stay in ketosis for reasons other than weight loss, cheating on a ketogenic diet might not be a good idea. For example, one small study found that keto cheat days could increase heart health risks among diabetics following a keto diet to manage blood sugar levels.

If you want to get back into ketosis quickly, you can try exercising vigorously the next morning to burn through the glycogen you took in. This will help your body get back to burning fat.

You may gain water weight

If you eat carbs while on a keto diet, you may experience a temporary gain in water weight. This is because a majority of the sugars you eat will be used to replenish your glycogen stores, which can lead to a temporary gain in water weight. This water weight gain is only temporary and should fall off after 36-48 hours.

The amount of water weight gain can vary depending on the number of carbs consumed. If you have a large cheat meal, it can add 1,000 or more calories to your day. This can potentially undo your hard work from the week if not managed properly. It is important to note that having a cheat meal is not a reason to throw your entire diet out the window. As long as you are maintaining calorie control overall, all those carbs are not going to destroy all of your hard work.

To avoid gaining water weight, it is recommended to opt for keto-approved cheat meals or have cheat meals instead of entire cheat days. This way, it is easier to stay on top of your overall nutrition and calories. Planning your cheat meals is also a good strategy. Pick which meals you want to cheat on and budget some calories and carbs in advance.

Additionally, you can have cheat meals around exercise to help keep you in ketosis since you will be using up the extra carbs quickly. If your goal is calorie control, aim to cheat no more than once or twice a week. However, if ketosis is important for your progress, consider cheating much less often, like once a month.

You may experience a carb hangover

If you're on the keto diet, you may have heard about the "keto flu", which is an experience common to many people who try the keto diet for the first time. It involves symptoms such as drastic lack of energy, tiredness, and fuzzy thinking. Similarly, a "carb hangover" is what some people experience after reintroducing carbohydrates into their diet.

According to Molly Devine, RD, the founder of MDS Nutrition, a carb hangover can make your body feel kind of bloated and inflamed, and you may develop headaches. Devine also warns that it can be challenging not to overindulge on those days off the diet, especially for people who were once carb or sugar addicts.

If you're thinking of taking a day off the keto diet, Devine recommends sticking to whole foods with low amounts of sugar, such as fruit, sweet potatoes, and whole grains. She also suggests that you consider the time of day you're eating carbs, opting for daytime when you're most active, as opposed to nighttime.

You may not be able to get back into ketosis

If you eat carbs one day while on a keto diet, you may not be able to get back into ketosis. Ketosis is a state that the body enters when it burns fat instead of carbohydrates for energy, causing glucose levels to drop. This metabolic state can be challenging to achieve and maintain, and even a small number of carbohydrates can disrupt it.

The time it takes to get back into ketosis after consuming carbs can vary. Some people may take a day or two, while others may need a week or more. The duration depends on individual factors such as the number of carbs consumed, the duration one has been on the keto diet, and one's level of fat adaptation.

To increase the likelihood of getting back into ketosis, it is recommended to limit the number of carbs consumed during a "cheat meal" and to opt for complex carbs like fruits, sweet potatoes, and whole grains. Additionally, engaging in vigorous exercise after a high-carb meal can help deplete glycogen stores and force the body to burn fat again.

It is important to note that ketosis is not the only factor contributing to weight loss. Calorie control is also crucial, and as long as overall calorie intake is maintained, a single day of carb consumption is unlikely to lead to significant weight gain. However, for those whose goal is to stay in ketosis for reasons other than weight loss, consuming carbs may not be advisable.

Furthermore, it is worth mentioning that the keto diet can be challenging to sustain due to its restrictive nature and potential side effects. Before starting or making significant changes to your diet, it is always recommended to consult a healthcare professional.

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