Carb Splurging On Keto: What To Expect

So, you've been on a keto diet and you've splurged on carbs—now what? Well, it depends on a few things, like how long you've been on keto, how many carbs you ate, and your ketone levels. If you've been strictly adhering to a keto diet for a while, even a small number of carbs can kick you out of ketosis. But don't panic, one day of carb loading won't destroy all your progress. You might experience some immediate weight gain, but this is mostly water weight, and you may also notice some repeat symptoms of the keto flu, like weakness, fatigue, dizziness, and headaches.

You will likely gain weight

When you splurge on carbs while on a keto diet, one of the most common and immediate side effects is weight gain. This weight gain is influenced by multiple factors. Firstly, consuming too many carbs puts your body back into fat-storing mode, which can lead to increased body fat and weight gain. Secondly, carbohydrates are known to stimulate hunger and cravings, so you may end up consuming more calories overall, contributing to weight gain. Lastly, a high-carb diet is associated with water retention, leading to temporary water weight gain.

The weight gain from a carb splurge is not solely due to fat storage. When you introduce a significant amount of carbohydrates into your diet, your body's fuel source switches back to glucose. This causes a spike in blood sugar levels, providing an abundance of quick energy. As a result, your body stops producing ketones, and ketosis, the hallmark of a keto diet, is interrupted.

The resumption of glucose utilization leads to the replenishment of glycogen stores in your muscles. Glycogen is a molecule that helps your body retain water, so when you eat carbs again, you experience a rapid increase in water weight. This water weight gain is temporary and will be lost once you return to a low-carb diet.

It's important to note that the weight gain from a carb splurge on a keto diet is not necessarily indicative of increased body fat. Carbs themselves do not cause weight gain or increased body fat. Only consuming too many calories relative to your energy expenditure can lead to weight gain. As long as you maintain overall calorie control and don't go overboard with frequent cheat days, you can prevent significant weight gain.

However, it's worth mentioning that frequent or excessive carb splurges can have more pronounced effects on weight gain. If you're indulging in high-calorie cheat meals or days regularly, you may be consuming more calories than you're burning, leading to a positive energy balance and subsequent weight gain. Therefore, it's crucial to practice moderation and plan your cheat meals or days strategically to minimize their impact on your weight loss progress.

Your blood sugar will spike

When you splurge on carbs while on a keto diet, your blood sugar will spike. This is because your body turns carbs into glucose, or blood sugar, to make energy. This spike in blood sugar will make an abundance of quick energy available and cause your body to switch back to glucose as a source of fuel. As a result, ketone production will stop.

The spike in blood sugar can lead to an intense sugar crash, especially if you've been cutting carbs for a long time. This is because your body will continue to use up the available glucose and glycogen stores until they are depleted, at which point ketone production will resume.

The amount of carbs needed to kick you out of ketosis can vary depending on the person and how long they've been on the keto diet. However, any high-carb meal over your recommended daily carb limit will likely be enough to cause a spike in blood sugar. For most people, it takes anywhere from one day to a week to get back into ketosis after a cheat meal or day.

If you have diabetes, it's important to monitor your blood sugar levels closely and be aware that you may need to adjust your medication while on a keto diet. A sudden increase in blood sugar levels can lead to unwanted health complications in the long run, such as blindness, dementia, and amputations.

To minimize the impact of a blood sugar spike, it's recommended to cheat with foods that are not high in carbs and to keep portions small. Additionally, eating protein and fat before consuming carbs can help slow down the absorption of glucose into the bloodstream and reduce the intensity of the blood sugar spike.

Ketone production will stop

When you splurge on carbs while on a keto diet, your body will exit ketosis and stop producing ketones. Ketosis is a metabolic state that occurs when your body doesn't have enough glucose (carbohydrates) to use as energy, so it starts burning fat for fuel instead. This process creates ketones, which are molecules produced by the breakdown of fats in the liver.

When you consume a high-carb meal, your body will have an abundance of glucose readily available as a source of energy. As a result, your body will no longer need to rely on burning fat for energy, and ketone production will come to a halt. This is because your body always prioritises using glucose as fuel before turning to other sources like fats.

The number of carbs needed to exit ketosis can vary from person to person and also depends on how long you've been following a keto diet. However, any high-carb meal exceeding your recommended daily carb limit will likely be enough to kick you out of ketosis. For most people, this means consuming more than 20-50 grams of carbohydrates in a day.

The good news is that exiting ketosis doesn't necessarily mean all your hard work will be undone. While it may take some time to get back into ketosis, it's usually much quicker the second time around, especially if you've been on keto for more than 3 to 6 weeks. Additionally, as long as you maintain calorie control overall, a cheat meal here and there won't cause significant weight gain.

However, it's important to note that cheating on a keto diet can come with some side effects. You may experience a blood sugar spike, followed by a sugar crash, and you might also notice symptoms similar to the "keto flu," such as weakness, fatigue, dizziness, and headaches. These symptoms can occur as your body adjusts back to using glucose as its primary fuel source.

You may experience a sugar crash

When you splurge on carbs while on a keto diet, you may experience a sugar crash. This is because your body has become accustomed to burning fat for energy instead of carbohydrates during ketosis. When you suddenly introduce a high amount of carbs, your body's blood sugar levels spike, providing an abundance of quick energy. However, this energy boost is short-lived, and you may find yourself experiencing a sugar crash soon after.

During ketosis, your body relies primarily on fat as its fuel source, and your blood sugar levels remain relatively stable. When you introduce a significant amount of carbohydrates, your body shifts back to using glucose (sugar) as its primary energy source. This sudden shift can lead to a rapid increase in blood sugar levels, followed by a sharp drop.

The intensity of the sugar crash may depend on various factors, including the duration of your keto diet, your ketone levels, and individual differences in metabolism. For some people, the sugar crash may be mild and barely noticeable, while for others, it could be more pronounced and lead to symptoms such as fatigue, dizziness, and difficulty concentrating.

To minimise the impact of a sugar crash, it is essential to be mindful of the amount and type of carbohydrates you consume. Opting for complex carbohydrates, such as whole grains, legumes, and fibre-rich foods, can help prevent a rapid spike and crash in blood sugar levels. Additionally, maintaining a consistent keto diet for an extended period can help your body become more adapted to burning fat, potentially reducing the severity of a sugar crash if you do choose to splurge on carbs.

It is worth noting that while a sugar crash may be unpleasant, it is not detrimental to your health. As long as you maintain overall calorie control and resume your keto diet afterward, you can still achieve your weight loss goals. However, if you have diabetes or prediabetes, it is crucial to monitor your blood sugar levels closely and consult with a healthcare professional before making any significant dietary changes.

You may get the keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is called the keto flu because the symptoms are similar to the flu and are caused by the body's withdrawal from carbohydrates.

Symptoms of the Keto Flu

The symptoms of the keto flu can range from mild to severe and vary from person to person. Some of the most common symptoms include:

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

The keto flu can last anywhere from a few days to several weeks, and in extreme cases, it may last up to a month. However, it is important to note that not everyone will experience the keto flu, as some people are naturally "metabolically flexible," meaning they can easily shift between metabolic states without experiencing any negative health symptoms.

Managing the Keto Flu

If you are experiencing the keto flu, there are several things you can do to manage the symptoms:

• Drink plenty of water to stay hydrated, as dehydration can be a factor in the keto flu.
• Take an electrolyte supplement, as an extremely low-carb keto diet can result in a loss of electrolytes such as salts, potassium, and magnesium.
• Ensure you are consuming enough healthy fats, as low calories can lead to keto flu symptoms.
• Get plenty of rest, as fatigue and irritability are common symptoms of the keto flu.
• Try light exercise, such as restorative yoga, to help relieve muscle pain and tension.

Frequently asked questions