Carb Consumption On Keto: What To Expect?

The ketogenic diet is a low-carb, high-fat diet that switches the body's main fuel source from carbohydrates to fat. When the body is deprived of carbs, it enters a condition called ketosis, where it burns stored fat for energy. The carb limit to stay in ketosis is pretty low, and eating sugar can take you out of this fat-burning state. The most common side effects of entering ketosis are fatigue, an upset stomach, headaches, and dizziness. However, if you accidentally eat carbs while on the keto diet, it may take you out of ketosis, but it doesn't mean starting over from scratch. It usually takes a few days to get back into ketosis, and the best course of action is to simply continue with the keto diet.

You may experience side effects such as fatigue, an upset stomach, a headache, and dizziness

Eating carbs while on a keto diet can result in various side effects, such as fatigue, an upset stomach, a headache, and dizziness. These symptoms are collectively referred to as "keto flu" and occur when the body is entering ketosis, a metabolic state where the body burns stored fat for energy instead of carbohydrates. The keto flu is most common when a person is first entering ketosis, and the symptoms usually subside once the body adjusts to burning ketones instead of carbohydrates for fuel.

The severity and duration of keto flu symptoms can vary depending on the individual and how long they have been on the keto diet. For those who have just started the diet, the side effects may include a headache, stomach ache, diarrhea, water weight gain, and achiness. On the other hand, those who have been on the keto diet for a more extended period (around six to eight weeks) may experience a stronger craving for carbohydrates.

It is important to note that the impact of consuming carbs while on keto can also depend on the amount and frequency of the indulgence. Some people may be able to consume up to 30 or 50 grams of carbohydrates without falling out of ketosis. However, exceeding the recommended daily limit of 20 to 50 grams of carbohydrates can cause the body to switch back to burning carbs for fuel, resulting in a temporary halt in the process of generating ketones.

To alleviate the side effects of accidentally consuming carbs while on keto, it is recommended to stay calm and continue following the keto diet. Drinking plenty of water and engaging in physical activities like weight workouts or post-meal walks can also help. While falling out of ketosis doesn't mean starting the diet from scratch, it is crucial to get back on track as soon as possible to minimize any negative impacts on weight loss goals.

It can cause gastrointestinal distress

The ketogenic diet, commonly known as "keto", is a low-carbohydrate, high-fat diet that switches your body's main fuel source from carbohydrates to fat. When carbs are eliminated from the diet, the body enters a metabolic state called ketosis, where it burns stored fat for energy.

However, accidentally eating carbs while on keto can cause gastrointestinal distress. This is because your body may no longer be equipped to digest high-carbohydrate foods in the same manner as it used to. As a result, you may experience abdominal pain, bloating, gas, diarrhoea, constipation, and fatigue. These symptoms are also known as "keto flu" and are most common when a person is first entering ketosis. They usually subside once the body has adjusted to burning ketones instead of carbs.

The severity of gastrointestinal distress can vary depending on the amount of carbs consumed. For example, some people can consume up to 35 grams of carbs and still be in ketosis, while others may be kicked out of ketosis by consuming 20 grams. It is recommended to stay under 20 grams of carbs per day to ensure staying in "deep" ketosis.

To prevent gastrointestinal distress when accidentally eating carbs on keto, it is important to slowly reintroduce carbs and increase fibre intake. This can be done by estimating the number of carbs you are eating per day on keto and increasing that by 25% every week until you reach your desired carb intake. Additionally, drinking plenty of water, exercising regularly, and getting adequate sleep can help alleviate gastrointestinal distress.

You may gain back some water weight

If you accidentally eat carbs while on a keto diet, you may gain back some water weight. This is because when you eat carbs, your body falls out of ketosis and switches back to burning carbs for fuel, which it does more easily. The good news is that falling out of ketosis doesn't mean starting your diet over from scratch. While it can take several days to reach ketosis during the initial stage of your diet, it doesn't take as long to get back into ketosis after a slip-up.

David Bridges, PhD, assistant professor of nutritional sciences at the University of Michigan School of Public Health, says that "if it's just one meal, and you go right back to your diet, you should be able to get back into ketosis fairly quickly." So, if you accidentally eat carbs, just get back on the keto wagon and move on. Don't dwell on it!

It's important to note that the occasional treat shouldn't derail your long-term plans for losing excess weight or keeping it off. However, if you stop following a low-carb diet for more than just a meal or two, you're likely to gain back some of the water weight you lost initially. This is because your body will have fallen out of ketosis and switched back to burning carbs for fuel.

In addition to gaining back some water weight, you may also experience some gastrointestinal distress if you eat sugar while in ketosis. Bridges explains that "if you've been in ketosis for a while, your body may no longer be equipped to digest high-carbohydrate foods in the same manner as it used to be." You may also experience symptoms of "keto flu" as your body gets back into ketosis, such as fatigue, upset stomach, headache, and dizziness.

So, while accidentally eating carbs on the keto diet may cause you to gain back some water weight, it's not the end of the world. Just get back on track with your diet and you should be able to get back into ketosis fairly quickly.

It can be difficult to get back on track without craving sweet treats again

It can be challenging to stick to a strict diet like keto, and it's understandable that you might crave sweet treats from time to time. After all, the ketogenic diet requires a lot of focus and discipline to maintain a very low carbohydrate intake. It's normal to slip up now and then, and it's important not to be too hard on yourself when it happens.

When you're in ketosis, your body burns fat instead of carbohydrates for energy. This can lead to weight loss and improved insulin sensitivity. However, if you eat something very sugary or starchy, you give your body its preferred fuel source—carbohydrates. As a result, your body will fall out of ketosis and switch back to burning carbs, which it does more easily.

The good news is that falling out of ketosis doesn't mean starting your diet from scratch. It usually takes several days to enter ketosis initially, but it doesn't take as long to get back into it after a minor slip-up. David Bridges, PhD, assistant professor of nutritional sciences at the University of Michigan School of Public Health, assures that "if it's just one meal, and you go right back to your diet, you should be able to get back into ketosis fairly quickly."

However, registered dietitian Franziska Spritzler cautions that eating a sweet treat while in ketosis may have psychological effects. She says, "I recommend staying low-carb as much as you can, because when you get used to eating a certain way, you can get to the point where you really don't crave sugar. But if you go ahead and have a cheat day or a cheat meal, it can stimulate those pleasure centres in the brain. It can be difficult to get back on track without wanting that sweet treat again."

So, while the occasional treat is unlikely to derail your long-term weight loss goals, it might make it harder to resist cravings in the future. If you find yourself struggling with cravings, it's essential to be kind to yourself and remember that everyone makes mistakes. You can also try strategies such as increasing your fibre and protein/fat intake, drinking apple cider vinegar, avoiding carbs in the evening, exercising regularly, and getting adequate sleep to help manage your cravings and get back on track.

You may experience abdominal pain, bloating, gas, diarrhoea, constipation, and fatigue

Eating carbs while on a keto diet can cause gastrointestinal distress, including abdominal pain, bloating, gas, diarrhoea, and constipation. This is due to the body's decreased ability to digest high-carbohydrate foods after being in ketosis. The body becomes more efficient at using fat as fuel and less efficient at using carbohydrates, resulting in temporary insulin resistance and carbohydrate sensitivity.

The severity and duration of these symptoms can vary depending on the individual and how long they have been on the keto diet. For those who have been on keto for a longer period, it may take up to two weeks to readjust to carbs and for the symptoms to subside. During this transition period, it is important to slowly reintroduce carbs and increase the intake gradually to avoid discomfort.

In addition to gastrointestinal issues, consuming carbs while in ketosis can also lead to fatigue. This is a result of the body's response to the sudden increase in carbohydrates and the associated spike in insulin levels. The fatigue may last for a short time, along with mild bloating, as the body adjusts to the reintroduction of carbs.

It is worth noting that falling out of ketosis due to a one-time carb consumption does not mean starting the diet from scratch. It usually takes a shorter time to get back into ketosis compared to the initial stage of the diet. However, if an individual stops following the keto diet for more than a meal or two, they are likely to regain some of the water weight they initially lost.

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