Staying Keto: Managing Carb Intake For Weight Loss

The keto diet is a low-carb, high-fat method of eating that puts the body into a state of ketosis, which can lead to weight loss, better glucose control, and improved cholesterol. While on the keto diet, it is recommended to consume a maximum of 20 to 50 grams of carbohydrates per day. However, if you go over this limit, you may be kicked out of ketosis, and your body will start burning glucose instead of ketones. This can cause various side effects, such as bloating, stomach cramps, tiredness, headaches, and lethargy. The time it takes to get back into ketosis depends on the individual, but it can take up to a day.

You may be kicked out of ketosis

If you're following a keto diet, you may be kicked out of ketosis by consuming more than 50 grams of carbohydrates in a day. The exact amount varies from person to person, but it's generally recommended to stay under 50 grams to maintain ketosis. Ketosis is a metabolic state where the body burns stored fat for energy instead of carbohydrates.

Consuming too many carbs can disrupt ketosis because carbohydrates are the body's preferred energy source. If your carb intake is too high, your body may use carbs for fuel instead of ketone bodies, which are the main source of fuel during ketosis. This can happen even if you only go slightly over the recommended amount of carbs, as it depends on individual factors such as physical activity, stress levels, and sleep.

Being kicked out of ketosis can have various effects on your body. You may experience bloating, stomach cramps, fatigue, or a return of carb cravings. It can also slow down weight loss or cause you to retain water weight. In the long term, it may increase the risk of kidney stones, osteoporosis, and liver disease.

To avoid being kicked out of ketosis, it's important to carefully monitor your carbohydrate intake and stay within the recommended range. This may involve tracking your macronutrients, reading food labels, and being mindful of hidden carbs in processed foods. Additionally, focusing on whole foods and healthy sources of fat can help you stay in ketosis.

You may experience weight gain

The keto diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Ketosis is a metabolic process that occurs when the body does not have enough carbs to burn for energy, so it burns stored fat for fuel instead. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. However, this number can vary depending on individual factors such as physical activity, stress levels, and sleep. Eating more than 50 grams of carbs may cause you to go over your limit and experience weight gain.

If you exceed your carb limit, you may be burning glucose instead of ketones, which can slow down your weight loss progress or cause you to retain water weight. The amount of weight gain will depend on how many extra carbs you consume and how long you stay above your limit. It is important to note that everyone's experience with keto is different, and the impact of going over the carb limit may vary.

When you go over your carb limit, you may experience some unpleasant symptoms such as bloating, stomach cramps, fatigue, headaches, and carb cravings. These symptoms can be uncomfortable and may last for a few days. It is important to listen to your body and make adjustments as needed.

To get back on track, you can reduce your carb intake and focus on consuming healthy fats and low-carb vegetables. It may take a day or two to get back into ketosis and resume your weight loss journey. Remember that everyone's body is different, and the time it takes to get back into ketosis may vary.

To avoid going over your carb limit, it is essential to plan your meals, track your carb intake, and make adjustments as needed. Staying within your carb limit will help you maintain ketosis and continue losing weight.

You may feel tired and unwell

If you go over 5 carbs on keto, you may feel tired and unwell. This is because your body is no longer in ketosis and is having to adapt to burning glucose for energy instead of ketones. This can lead to what is known as the "keto flu", which involves symptoms such as fatigue, headaches, brain fog, and an upset stomach.

The "keto flu" is a result of the metabolic changes that occur when your body switches from using ketones to glucose for energy. During this transition period, your body may conserve energy for metabolic processes, leaving you feeling tired and weak. This can last for a few days as your body adjusts to your new regimen, and full adaptation can take several weeks.

In addition to fatigue, you may also experience other symptoms such as bloating, stomach cramps, and increased carb cravings. These symptoms can vary depending on individual factors such as physical activity levels, stress levels, and sleep quality.

To help alleviate these symptoms, it is recommended to start with a lower carb limit, such as 20 grams per day, and gradually increase your carb intake over time. This approach may help to reduce the intensity of the "keto flu" symptoms and make the transition to keto more manageable. Additionally, focusing on consuming healthy fats from sources like fatty fish and avocados can help decrease carb cravings and improve energy levels.

It is important to note that the effects of going over 5 carbs on keto can vary from person to person. Some individuals may be able to consume up to 35 grams of carbs and still remain in ketosis, while others may need to stay below 20 grams. It is crucial to listen to your body and make adjustments as needed to ensure you are feeling your best.

You may experience digestive issues

The keto diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Ketosis is a metabolic process that occurs when the body does not have enough carbs to burn for energy and instead burns stored fat. The keto diet recommends a maximum of 20 to 50 grams of carbohydrates per day, but this can vary from person to person. Eating more than 50 grams of carbs may disrupt ketosis and lead to digestive issues.

When an individual consumes too many carbs, the body may use them for fuel instead of ketone bodies, which are the main source of fuel during ketosis. This can result in digestive issues such as constipation and stomach aches.

Constipation occurs because a person on the keto diet is eating fewer carbs and, as a result, less fiber. This reduction in fiber intake can cause digestive issues, including constipation.

In addition to constipation, some people may experience stomach aches or bloating when they consume too many carbs on the keto diet. This is due to the body's reaction to the sudden increase in carbs, which can cause a feeling of bloating and discomfort.

It is important to note that the impact of consuming too many carbs on the keto diet can vary from person to person. Some people may be able to tolerate a higher amount of carbs without experiencing any digestive issues, while others may find that even a small increase in carb intake leads to constipation or stomach aches.

To avoid digestive issues, it is recommended to gradually reduce carb intake and focus on consuming high-fat foods from healthy sources such as fatty fish and avocados. Additionally, staying hydrated and increasing fibre intake can help prevent constipation.

You may have trouble sleeping

If you go over 5 grams of carbs while on the keto diet, you may experience insomnia, or what is known as "keto insomnia." This is a term used to describe sleep disturbances that some people experience when they are on the ketogenic diet. The low-carbohydrate nature of this diet may have an effect on sleeping patterns.

Symptoms of Keto Insomnia

• Difficulty falling asleep
• Fragmented sleep (waking up often during sleep)
• Fatigue or sleepiness during the day
• Low energy, motivation, and focus
• Increased stress and irritability

Causes of Keto Insomnia

• Low blood glucose levels during the night can lead to sleep issues, whether or not a person has diabetes.
• Electrolyte imbalances, such as sodium, potassium, and magnesium, occur as a result of low insulin levels.
• Digestive issues like diarrhea and constipation also happen at the start of the keto diet. Eating more fat than usual and cutting back on many high-carb vegetables can affect your gut and, ultimately, your sleep.
• Certain foods and beverages that are keto-friendly may sabotage your sleep. For example, drinking black coffee later in the day can make it difficult to fall asleep.
• Carbohydrate withdrawal: When you consume carbohydrates, they break down into glucose in the body. When your body begins to sense that you're low on glucose, several regulating mechanisms get triggered to tell you that you need more glucose. This can feel like intense cravings for carbohydrate-rich foods, especially sugary foods that quickly release more glucose into the bloodstream.

How to Prevent Keto Insomnia

• Gradually reduce carbohydrates: You can get into ketosis by cutting out carbs completely, but this can be a struggle. Reduce feelings of discomfort by gradually reducing carbs. You can start by eliminating only one type of high-carb food, such as grains, for a few days or weeks.
• Consume your carbs later in the day: Eating carbs before bed helps with sleep since carbs increase brain tryptophan, which is then metabolized into serotonin and melatonin.
• Get enough electrolytes: Electrolyte imbalances as a result of running on very few carbohydrates can trigger keto flu symptoms and insomnia.
• Eat keto-friendly foods with nutrients that promote better sleep: There are plenty of low-carb foods that can address insomnia since they contain nutrients that improve sleep. Such nutrients include magnesium, tryptophan (an amino acid), vitamin D, and omega-3 fatty acids.
• Follow a consistent sleep schedule: Decide on a sleep schedule and stick to it. This means choosing a specific bedtime and wake-up time and making sure you meet the recommended sleep hours—7 to 9 hours of sleep each night.
• Exercise regularly but avoid doing it close to bedtime: Research shows that exercise helps relieve insomnia in addition to speeding up ketosis and weight loss on keto. While some people can exercise at any time without affecting their sleep, others find that nighttime exercise keeps them awake.
• Practice relaxation techniques: Wind down before bed by following a relaxing routine. This should incorporate activities that allow you to relax, such as reading a good book while playing soft music in the background.
• Drink your last cup of coffee hours before bedtime: Because caffeine increases wakefulness and brain activity, taking it close to bedtime isn't a good idea. If you're already having insomnia, be sure to cut back on coffee and avoid drinking it 6 hours before bed.
• Avoid using electronics at night: Handheld devices and computer screens emit blue light, which suppresses melatonin. If you can't avoid electronic devices at night, consider using blue light-blocking glasses or turning on the night shift setting on your phone.
• Keep your intermittent fasting periods short: Intermittent fasting is often used in combination with the keto diet to reach ketosis faster. However, fasting stresses the body and can interfere with sleep when done for too long.

The duration of keto insomnia depends on how soon a person adapts to the keto diet. Generally speaking, it takes up to 4 weeks for insomnia to go away, along with other keto flu symptoms.

Frequently asked questions