Carb Consumption On Keto: What You Need To Know

The ketogenic diet is a very low-carb, high-fat diet that's popular for its weight-loss effects. It encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of carbohydrates. The keto diet is challenging, and it can be difficult to resist the occasional high-carb treat. So, what happens if you eat carbs while on the keto diet?

Eating carbs will kick your body out of ketosis. This is because carbohydrates are the body's preferred energy source, and it will use them over ketone bodies, which are derived from fats. The number of carbs needed to exit ketosis varies from person to person but can be as little as 20 grams. A single cheat meal can easily exceed your daily carb allowance, and a cheat day will almost certainly do so.

There are also potential health risks associated with exiting ketosis. One study found that a sudden spike in glucose after a period of ketosis could damage blood vessels. Another small study found that keto cheat days could increase heart health risks among diabetics.

If you do eat carbs, it will take several days to one week to get back into ketosis, depending on your carb intake, metabolism, and activity levels. To speed up the process, you can try intermittent fasting, exercise more, or try a medium-chain triglyceride (MCT) supplement.

You will likely gain weight

If you've been following a keto diet and then eat carbs, you will likely gain weight. This is because the keto diet is a very low-carb, high-fat diet that encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. When you eat carbs, your body will use them as fuel instead of burning fat, which can lead to weight gain.

The amount of weight gain will depend on how many carbs you eat and how long you've been on the keto diet. If you've been in ketosis for several weeks before eating carbs, your body may be more adaptable and tolerate the carbs better. However, if you've just started the keto diet, eating carbs can kick you out of ketosis and lead to more significant weight gain.

It's important to note that not all weight gain is equal. When you eat carbs, your body will store some of it as glycogen, which can lead to temporary water weight gain. This is not the same as gaining fat mass. The good news is that this water weight will level out again once you get back into ketosis.

Additionally, if you've been in ketosis for a while and then eat a high-carb meal, you may experience a sugar crash. This is when all the glucose is gone from your bloodstream, and you start to feel sluggish and tired. You may also experience a "keto flu," which includes symptoms such as tiredness, nausea, and dizziness. These symptoms are usually temporary and will go away once you get back into ketosis.

To get back into ketosis after eating carbs, you need to strictly follow the keto diet again. This process can take several days to a week, depending on your carb intake, metabolism, and activity levels. Some strategies to get back into ketosis include intermittent fasting, tracking your carb intake, exercising more, and trying a medium-chain triglyceride (MCT) supplement.

Your blood sugar will spike

If you eat carbs while on a keto diet, your blood sugar will spike. This is because your body will switch back to using glucose as its primary source of fuel. This will happen even if you only consume a small amount of carbs.

When you eat carbs, your pancreas will start to produce a large amount of insulin to try and reduce the excess glucose in your bloodstream. This is because, while glucose is used as fuel by your muscles, it is toxic when it remains in your blood. As a result, your body will do everything it can to get rid of it.

The excess glucose that your body doesn't need will be stored as fat. This will be particularly noticeable if your glycogen stores are already full. In response to this perceived threat, your body will release epinephrine (adrenaline) and cortisol, which will increase your heart rate and make you feel uncomfortable.

After a while, you will experience a sugar crash, where you will feel sluggish and tired as all the glucose will be gone from your bloodstream. This will be followed by a compromised immune system, disrupted sleep, and a longer-term inflammatory response.

Ketone production will stop

If you eat carbs while on a keto diet, your body will stop producing ketones. Ketosis is a metabolic state in which your body burns fat as its primary source of energy instead of carbs. When you eat carbs, your body will use them as fuel instead of ketones. This is because carbs are your body's preferred energy source.

When you eat carbs, your blood sugar will spike, and your body will switch back to using glucose as a source of fuel. This will cause ketone production to stop. However, this is only temporary. Once your body uses up the available glucose and glycogen stores, ketone production will resume.

The time it takes to get back into ketosis will depend on various factors, including your carb intake, metabolism, and activity levels. Generally, you can expect to get back into ketosis within one to three days. To speed up the process, you can try intermittent fasting, exercise, or a medium-chain triglyceride (MCT) supplement.

It's important to note that cheating on the keto diet can have some negative effects. It can stall your weight loss, make you feel sluggish, and cause brain fog. It can also lead to cravings for more carbs, which can be challenging to resist. Additionally, research suggests that suddenly reintroducing a high-carb meal to a ketogenic diet may damage your blood vessels.

To avoid cheating on the keto diet, you can try keeping carbs out of the house, planning your meals and snacks, practicing mindfulness, and finding an accountability partner.

You may experience a sugar crash

After eating a carb-heavy meal, it is common to experience a sugar crash. This is when all the glucose is gone from your bloodstream, and you start to feel sluggish and off-kilter. This can leave you feeling tired and mentally fuzzy.

The sugar crash is part of the body's natural response to a sudden spike in blood sugar levels. When you eat a lot of carbs, your pancreas starts to pump out insulin to try to balance the excess glucose in your bloodstream. This can lead to a see-saw effect, where your body either stores the excess glucose in your muscles or as fat.

As your body works to achieve homeostasis, it releases epinephrine (adrenaline) and cortisol from your adrenal glands. This can cause your heart to race, leaving you feeling uncomfortable and sweaty.

The sugar crash can also disrupt your sleep. You may find yourself tossing and turning as your heart continues to beat faster than normal.

In addition to the sugar crash, you may also experience other negative side effects from eating carbs on a keto diet, including weight gain, bloating, and digestive issues.

To avoid a sugar crash, it is important to strictly follow the keto diet and avoid cheat meals or days. However, if you do indulge in a high-carb meal, it is important to give yourself a break and not be too hard on yourself. You can also test your ketone levels the next day to see if you have been kicked out of ketosis.

Your body will take time to readjust

If your body is already used to being in ketosis, it will likely snap back more quickly than if you were new to the diet. For instance, if you've been in ketosis for four or more weeks, you will likely return to ketosis faster. Additionally, if you get into ketosis easily when you first start the diet, you may find that it's easier to get back into it after a cheat meal or day.

Exercising regularly can also help you return to ketosis more quickly. Physical activity depletes your glycogen stores, which are your body's stored form of carbs, thus promoting ketosis.

While there is no exact prediction for how long it will take to get back into ketosis, you can generally expect it to take anywhere from one to three days. However, it's important to note that this process can be faster or slower depending on your individual circumstances and the strategies you use to get back on track.

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