Carb Loading After Keto: What To Expect

The ketogenic diet is a weight-loss plan that involves drastically cutting down on carbohydrates, moderating protein intake, and increasing fat consumption. While it can lead to weight loss, better glucose control, and improved cholesterol, it is not without its challenges. One of the biggest challenges is sticking to the diet due to carb cravings. Cheat days or keto cycling have emerged as strategies to help people stay on track, but they can also be detrimental to progress if not managed properly. When reintroducing carbs, it is important to do so slowly to avoid negative side effects such as bloating, blood sugar spikes, fatigue, irritability, and increased hunger. A gradual transition off the keto diet can lead to improved cholesterol levels, more muscle mass, better energy levels, reduced inflammation, better gut health, and stable weight.

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

The keto diet is a weight-loss plan that involves drastically reducing your carbohydrate intake, moderating your protein consumption, and increasing the amount of fat you eat. Typically, those on the keto diet consume a maximum of 20 to 50 grams of carbohydrates per day. This is a very small amount—for context, a single medium-sized pear contains 27 grams of carbs.

Because of the sudden and extreme reduction in carbs, the keto diet can trigger a set of symptoms known as the keto flu. This is the body's response to entering ketosis, the metabolic state in which the body burns fatty acids for energy instead of carbohydrates (or glucose). The keto flu can also be seen as a form of carbohydrate withdrawal.

Symptoms of the keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog

These symptoms can begin within the first day or two of starting the keto diet and can last a week or longer. In extreme cases, the keto flu can persist for up to a month.

If you go off the keto diet and start eating carbs again, you may experience these keto flu symptoms in reverse as your body readjusts to burning carbohydrates for energy. This is especially likely if you've been on the keto diet for a while and your body has become accustomed to ketosis.

The sugar crash mentioned earlier refers to the fatigue and low energy levels that can accompany the keto flu. This is because your body is no longer burning fat for energy, and the sudden influx of carbohydrates can cause a rapid spike and then drop in blood sugar levels.

If you decide to go off the keto diet, it's important to be aware of the potential for experiencing the keto flu in reverse. While it may be tempting to indulge in all the carbs you've been missing, reintroducing carbohydrates into your diet too quickly can trigger unpleasant symptoms. A more gradual approach may be wiser, giving your body time to adjust and reducing the severity of the keto flu symptoms.

Your blood sugar will spike, and your body will switch back to glucose as fuel

When you go off the keto diet and eat carbs, your blood sugar will spike, and your body will switch back to glucose as fuel. This is because carbohydrates are broken down into glucose, which is then used by the body as energy. When you eat a lot of carbs, your body will have an abundance of glucose to use as fuel, which can lead to a spike in blood sugar levels.

This spike in blood sugar can cause some people to experience an intense sugar crash after eating a carb-heavy meal. It is important to note that the body will only store excess glucose as fat if you are eating more calories than you are burning. So, as long as you are maintaining calorie control, you shouldn't gain weight.

The transition off the keto diet should be done slowly and gradually to avoid uncomfortable side effects. It is recommended to reintroduce carbs to one meal per day and increase by about 10 to 15 grams of carbs per day to the same meal for the first seven days. This gradual transition will help your body adjust to the change and avoid drastic spikes in blood sugar levels.

It is also important to focus on eating high-quality carbs that are high in protein and fiber, such as bean-based pasta, crackers with seeds, or sprouted bread. These types of carbs take more time to digest and are less likely to cause gigantic spikes in blood sugar. Additionally, staying hydrated is crucial when transitioning off the keto diet, as dehydration can cause irritability and make you feel hungry when you are actually just thirsty.

Overall, while going off the keto diet and eating carbs will cause your blood sugar to spike and your body to switch back to using glucose as fuel, this is a normal part of the transition process. By taking a slow and gradual approach, you can help minimize any negative side effects and successfully adjust your body to using glucose as fuel again.

You may gain weight, but this will be mostly water weight

When you go off the keto diet and start eating carbs again, you may gain weight. However, this weight gain is mostly due to water weight. Carbs are called "carbo-hydrates" for a reason: they contain water. It is natural to gain a few pounds when reintroducing carbs to your diet.

Registered dietitian Kristin Kirkpatrick recommends focusing on eating carbs that are high in protein and fiber. She suggests opting for bean-based pasta, crackers with seeds, or sprouted bread. Kirkpatrick also recommends adding in more cashews or avocados. The key is to pick healthy, whole carbs that won't cause spikes in your blood sugar.

To avoid weight gain, it is important to transition off the keto diet slowly. Kirkpatrick suggests that it should take a few weeks to transition off the keto diet. She recommends increasing your carb intake each day by about 10% or adding about 10 to 15 grams of carbs to one meal per day.

You could experience bloating and other bathroom issues

When you go off keto and eat carbs, you may experience bloating and other bathroom issues. This is because your body has become accustomed to a low-carb, high-fat diet, and suddenly reintroducing carbs can be a shock to the system.

Registered dietitian Kristin Kirkpatrick warns that a "sudden influx of carbs and sugar could wreak havoc on your body if you go wild with your diet." She recommends focusing on hard-to-digest carbs that are high in protein and fibre when you first start adding carbs back into your meals. These include bean-based pasta, crackers with seeds, sprouted bread, cashews, and avocados.

The reason for this is that carbs are called "carboHYDRATES" for a reason: they contain water, and you will naturally gain a few pounds when you reintroduce them. The key is to choose healthy, whole carbs that won't cause huge spikes in your blood sugar.

It is also important to note that it will take some time for your body to adjust to the change. Kirkpatrick suggests that about 14 days is a reasonable amount of time for this transition. Some people find it helpful to increase their carb intake each day by about 10%, while others use an app to keep track.

Additionally, be aware of the sugar pitfall. The keto diet is beneficial because it naturally reduces your sugar intake. Kirkpatrick warns that sugar is addictive, and you don't want to fall back into old habits and cravings. A good rule of thumb is to avoid anything with more than 4 grams of added sugar. Also, be mindful of too much naturally occurring sugar, which can be found in honey and certain fruits.

You may have better energy levels during workouts

When you go off the keto diet and reintroduce carbs into your diet, you may experience better energy levels during your workouts. Carbohydrates are one of the three primary macronutrients, and they are broken down by the body into glucose, which is the primary source of energy for the body's cells.

While on the keto diet, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to a lack of energy and a "keto flu" feeling, especially in the initial days of the diet. However, when you go off keto and include carbs in your diet, you provide your body with a more readily available source of energy. Complex carbs, in particular, are your body's ideal fuel source for physical performance. They provide a slow-release, sustainable energy source over a longer period, preventing blood sugar spikes. Examples of complex carbs include whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Additionally, simple carbs can also be beneficial for workouts as they are digested faster and provide a quick energy boost. These can be consumed 30 to 60 minutes before a workout and are especially useful for intense or prolonged exercises. Examples of simple carbs include fruit smoothies, bananas, crackers, rice cakes, and dried fruit.

It is worth noting that while carbs can provide a boost in energy levels, it is important to consume them in moderation and ensure they are from whole food sources. This is because the keto diet can be challenging to maintain, and suddenly increasing carb intake can lead to digestive issues and intense cravings. Therefore, it is recommended to gradually increase carb intake and focus on complex carbs to maintain better energy levels during workouts while minimizing potential negative side effects.

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