Increasing Carbs On Keto: What To Expect And Why

The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put the body in a state of ketosis, where it burns fat for energy instead of glucose. While the standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates, increasing carb intake can impact the body's state of ketosis. Exceeding the recommended carb intake can lead to a range of side effects, including keto flu, constipation, and increased hunger. The time it takes to return to ketosis after a higher-carb meal or day depends on individual factors, but it generally takes a few days to a week. To stay in ketosis, it's recommended to consume less than 50 grams of carbohydrates per day.

You may experience keto flu symptoms like weakness, fatigue, dizziness, and headaches

Keto Flu Symptoms

When you increase your carb intake on keto, you may experience what is known as the "keto flu." This is a collection of symptoms that can make you feel unwell and resemble the flu. The keto flu typically occurs when your body is adapting to a low-carb diet and can also happen when transitioning off the keto diet. Here are some detailed explanations of the common keto flu symptoms:

Weakness and Fatigue

You may experience weakness and fatigue due to the lack of glucose, which is the body's primary source of energy. When you increase your carb intake, your body has to adjust to burning more glucose and can result in a temporary energy dip.

Dizziness

Dizziness is another common symptom of the keto flu. This can be caused by a drop in blood pressure or a change in electrolyte balance. When you increase your carb intake, your body's fluid levels and electrolytes can be affected, leading to dizziness.

Headaches

Headaches are a frequent complaint during the keto flu. This can be due to changes in blood sugar levels, dehydration, or withdrawal-like symptoms as your body adjusts to the new carb intake. Staying hydrated and ensuring adequate electrolyte intake may help alleviate these symptoms.

It's important to note that the keto flu usually lasts for a few days to a couple of weeks. If your symptoms persist or become severe, it's recommended to consult a healthcare professional. Additionally, gradually increasing your carb intake and staying hydrated can help ease these symptoms.

Your breath may smell fruity or sweet due to the release of ketones

Your Breath May Smell Sweet or Fruity Due to the Release of Ketones

When you increase your carb intake on keto, you may notice that your breath smells sweet or fruity. This is due to the release of ketones, which are produced when your body breaks down fat for energy. Ketones are released through your breath as acetone, resulting in an unusual odour. Some have described the smell as similar to decaying apples.

The keto diet is a low-carb, high-fat diet that induces a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of glucose, which is derived from carbohydrates. Typically, your body relies on glucose from carbohydrates as its main source of fuel. However, when you drastically reduce your carb intake, your body must turn to an alternative energy source, which is fat. As your body breaks down fat, it produces ketones, which become the main source of energy for your body and brain.

The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and only 5% to 10% carbohydrates. To enter and maintain ketosis, most people need to stay under 50 grams of carbohydrates per day. This restriction significantly limits your carb options, mainly leaving you with vegetables and small amounts of berries.

The keto diet has become popular due to its potential benefits, including weight loss, increased energy, and the management of chronic illnesses such as epilepsy, type 2 diabetes, and heart disease. However, it is important to note that the keto diet can also lead to side effects, such as "keto breath," constipation, and the "keto flu," which includes symptoms like upset stomach, headache, fatigue, dizziness, and nausea.

If you are considering increasing your carb intake on the keto diet, it is important to be aware of the potential impact on your breath odour. The fruity or sweet smell is a result of the ketones being released through your breath, and it may be noticeable to others. Additionally, maintaining proper hydration by drinking enough water can help reduce the intensity of the odour and prevent dry mouth, which can also contribute to bad breath.

You may lose water weight initially, but it will return when you eat carbs again

When you start a keto diet, you will lose weight, but it's mostly water weight at first. This is because cutting carbs wipes out the glycogen stores in your muscles, and glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out.

When you start eating carbs again, the water weight returns. It takes 2 to 3 weeks for ketosis to rev up and start burning fat. If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary.

If you don't transition properly off the ketogenic diet, you could experience bloating and other bathroom issues, blood sugar spikes, which might lead to fatigue and irritability, and increased hunger and sugar addiction.

To avoid these issues, it's recommended that you focus on eating carbs that are high in protein and fiber, like bean-based pasta, crackers with seeds, or sprouted bread. It's also important to be aware of the sugar pitfall and avoid anything with more than 4 grams of added sugar. Transitioning off the keto diet should take a few weeks.

You could be at risk of nutritional deficiencies, leading to side effects like constipation

The keto diet can be restrictive, and it's easy to make mistakes when following it. It is a very low-carb diet, with only 5% to 10% of your total macronutrient intake coming from carbohydrates. This means that you will be cutting out nutrient-rich foods such as whole grains, fruits, and vegetables. As a result, you could be at risk of nutritional deficiencies, which can lead to side effects like constipation.

The keto diet restricts carbohydrates from all sources, including whole grains, fruits, and vegetables. These food groups are typically good sources of dietary fibre, which is essential for digestive health. By limiting your intake of these foods, you may not be consuming enough fibre, leading to constipation.

In addition to fibre, the body also needs adequate fluids and electrolytes to maintain regular bowel movements. The keto diet can be diuretic, causing an increase in fluid loss through urination. This fluid loss can contribute to constipation if not properly managed. It is important to stay well-hydrated and ensure adequate electrolyte intake to support digestive health.

Furthermore, the keto diet may also affect your gut microbiome. The diet's high fat and low fibre content can alter the balance of bacteria in your gut, potentially leading to digestive issues, including constipation.

To mitigate the risk of constipation while on the keto diet, it is crucial to focus on fibre-rich food choices. Include plenty of low-carb, fibre-rich vegetables, such as leafy greens, broccoli, and avocados. Additionally, consider taking a fibre supplement to ensure you're meeting your daily fibre needs. Staying adequately hydrated and maintaining a balanced gut microbiome are also essential steps to prevent constipation.

While the keto diet has its potential benefits, it is important to be mindful of the risks associated with nutritional deficiencies. By ensuring adequate fibre, fluid, and electrolyte intake, you can help reduce the likelihood of experiencing constipation and promote better digestive health while following the keto diet.

It may be challenging to sustain, and you might regain weight when you start eating carbs again

The keto diet is a low-carb, high-fat, and moderate-protein diet. It involves reducing the number of carbohydrates consumed and teaching the body to burn fat for fuel instead. While the keto diet can lead to weight loss, increased energy, and other health benefits, it may be challenging to sustain. When an individual stops following the keto diet and starts eating carbs again, they may experience a range of symptoms, including weight regain.

When a person reintroduces carbs into their diet after a period of severe restriction, it can cause a sudden influx of sugar and carbohydrates, which can be challenging for the body to handle. This can lead to bloating, blood sugar spikes, fatigue, irritability, increased hunger, and even sugar addiction. The key is to gradually reintroduce healthy, whole carbs that are high in protein and fiber and take longer to digest.

The keto diet is often not sustainable in the long term, and it is common for individuals to regain weight when they start eating carbs again. This is because a sudden lack of carbs leads to the loss of water weight, which quickly returns when carbs are reintroduced. Additionally, the keto diet can be challenging to maintain due to its restrictive nature, and individuals may find it difficult to resist cravings for high-carb foods.

To avoid weight regain and other negative symptoms when transitioning off the keto diet, it is essential to do so gradually and mindfully. It is recommended to increase carb intake by about 10% each day over a period of about two weeks. Focusing on hard-to-digest carbs, such as bean-based pasta, crackers with seeds, or sprouted bread, can help manage blood sugar spikes and cravings. It is also important to stay hydrated, as dehydration can cause irritability and mistaken hunger cues.

In conclusion, while the keto diet can lead to weight loss and other health benefits, it may be challenging to sustain. When individuals stop following the keto diet and start eating carbs again, they may experience weight regain and other negative symptoms. To mitigate these effects, it is crucial to transition off the keto diet gradually and focus on healthy, whole carbs that take longer to digest.

Frequently asked questions