Managing Keto: Strategies For Post-Carb Binge Damage Control

The ketogenic diet is a high-fat, very low-carb diet that can lead to weight loss, better glucose control, and improved cholesterol. However, it can be challenging to stick to due to the drastic reduction in energy and carb cravings. This is where keto cycling comes in – it involves following the keto diet for a certain period and then taking a day or two off. While this can help make the keto diet more sustainable, there is limited research on its effectiveness and potential drawbacks. After a high-carb day on keto, it is recommended to return to ketosis through intermittent fasting and high-intensity workouts.

Intermittent fasting

Combining the two methods may also lead to more fat loss. Intermittent fasting boosts metabolism and promotes thermogenesis, or heat production, which may help the body utilise stubborn fat stores. Studies have shown that intermittent fasting can lead to powerful and safe fat loss.

However, combining the two methods may not be suitable for everyone. Pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. People with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying the combination.

It is also important to note that there is a lack of rigorous research on the combined approach, and it has not been proven to work for weight loss.

High-intensity workouts

Understanding the Keto Diet and High-Intensity Workouts

The keto diet, known for its high-fat and low-carb approach, can be challenging for those seeking to maintain high-intensity workout routines. This is because high-intensity exercises often rely on glycogen, which is derived from carbohydrates, as a primary fuel source. When following a keto diet, your body enters a state called ketosis, where it burns fat for energy instead of glucose. This shift in fuel sources can impact your exercise performance, especially during high-intensity anaerobic workouts.

Timing Your High-Carb Day

The cyclical ketogenic diet involves strategic timing of high-carb days, often referred to as "refeeding days." These days are meant to replenish glycogen stores and provide a temporary boost in carb consumption. Typically, this is done once or twice a week, allowing you to stay in ketosis for the majority of the time. Timing your high-carb day before a planned high-intensity workout can help ensure your body has the necessary fuel to perform at its best.

Choosing the Right High-Intensity Workouts

Not all high-intensity workouts are created equal when it comes to the keto diet. It's essential to select workouts that align with your fitness goals and consider the fuel sources your body will utilize. Here are some recommendations:

• HIIT (High-Intensity Interval Training): HIIT workouts combine short bursts of intense cardio with quick rest periods. They are highly versatile and can be customized to your fitness level. HIIT workouts are known for their efficiency, delivering calorie-burning, increased lung capacity, and a stronger heart, among other benefits.
• Weight Training: Combining weight training with keto can be advantageous. It helps increase lean muscle mass, improve hormonal profiles, and enhance fat burning. Focus on exercises that target multiple muscle groups, such as squats, bench presses, and deadlifts.
• Anaerobic Exercises: Some exercises that rely heavily on glycogen and may be impacted by the keto diet include lifting weights to failure, sprinting, cycling, or swimming at full speed, and high-intensity sports like soccer, rugby, and lacrosse. If you choose to engage in these activities, consider a modified keto diet or strategic carb intake to support performance.

Optimizing Your Workout Routine

To get the most out of your high-intensity workouts after a high-carb day, consider the following tips:

• Listen to Your Body: The initial weeks of keto can be an adjustment period. Don't hesitate to reduce the intensity of your workouts during this time. It's important to listen to your body and make adjustments as needed.
• Set a Calorie Goal: Establish a daily calorie goal that aligns with your overall fitness objectives. If weight loss is your goal, aim for a caloric deficit, while bulking up requires a caloric surplus.
• Get Adequate Rest: Deep rest and recovery are crucial for optimal muscle growth and performance. Be sure to take days off from exercise and prioritize sleep to allow your body to rejuvenate.
• Stay Properly Hydrated: Increasing water intake is essential when following the keto diet, especially when exercising. Make sure to drink plenty of water before, during, and after your high-intensity workouts.
• Maintain Electrolyte Balance: Electrolyte levels are crucial for overall health and can be impacted by the keto diet. Consume leafy greens like kale, spinach, and collard greens, and consider adding pink Himalayan sea salt to your meals and water.
• Modify Your Keto Diet: If you experience a significant decrease in performance, consider a modified keto diet, such as the Targeted Ketogenic Diet (TKD) or the Cyclical Ketogenic Diet (CKD). These approaches involve strategic carb intake to support exercise performance while still maintaining the benefits of ketosis.

Eat complex carbs

Eating complex carbs is a crucial aspect of managing your keto diet and can be especially helpful after a high-carb day. Here are some insights and guidelines to help you navigate this:

Understanding Complex Carbs

Complex carbohydrates, or carbs with a complex structure, take longer to break down and provide a more sustained release of energy compared to simple carbs. They are often rich in vitamins, minerals, and fiber, making them a nutritious choice. Examples of complex carbs include whole-wheat pasta, brown rice, fruits, sweet potatoes, whole grains, and beans. These foods fuel your body and help stabilise blood sugar levels.

Benefits of Eating Complex Carbs After a High-Carb Day

Incorporating complex carbs after a high-carb day can help mitigate the negative impacts of a cheat day and get you back on track with your keto diet. Here are some key benefits:

• Revving up your metabolism: Staying in ketosis all the time can lead to a sluggish metabolism. By strategically incorporating complex carbs, you can jumpstart your metabolism and keep it guessing, which is beneficial for weight loss.
• Breaking weight loss plateaus: If you've hit a weight loss plateau, a well-timed complex carb day can give your body the boost it needs to start burning fat again.
• Building muscle: Your muscles need glucose to function optimally. By including complex carbs in your diet, you replenish your muscle's glycogen stores, which can lead to better muscle performance and growth.
• Managing health conditions: For individuals with specific health concerns, such as Hashimoto's, cyclical keto, which includes complex carb days, can be a better approach than strict keto. It allows for better management of blood sugars and thyroid issues.

Guidelines for Eating Complex Carbs After a High-Carb Day

When incorporating complex carbs after a high-carb day, consider the following guidelines:

• Frequency: Aim for one complex carb day per week. Having more frequent complex carb days may result in spending more time out of ketosis, which could hinder your progress.
• Timing: It is recommended to have your complex carb meal at dinner rather than breakfast. This way, the rebound from carbs can happen while you sleep, and you may even experience improved sleep quality.
• Choice of carbs: Opt for nutritious complex carbs like sweet potatoes, whole grains, fruits, and beans. Avoid unhealthy options like white bread and sweets, as they are devoid of nutrients and can lead to blood sugar spikes.
• Exercise: Engage in vigorous exercise the morning after a high-carb day. This helps your body burn through the glycogen you consumed and facilitates a quicker return to ketosis.

Eat healthy, nutrient-dense foods

Eating healthy, nutrient-dense foods is crucial whether you're following a cyclical or standard ketogenic diet. Here are some tips to ensure you're making nutritious choices after a high-carb day on keto:

First and foremost, focus on whole, unprocessed foods. These provide your body with essential vitamins and minerals, which are often lacking in highly processed foods. Opt for fresh meat and fish, such as wild-caught salmon, grass-fed beef, or free-range chicken. These are excellent sources of protein and healthy fats, which are the cornerstone of the keto diet.

Include a variety of dark green vegetables in your meals. Vegetables like broccoli, spinach, kale, and Swiss chard are low in carbohydrates and rich in nutrients. They provide fibre, antioxidants, and important minerals like magnesium. Additionally, non-starchy vegetables such as cauliflower, zucchini, and eggplant are great alternatives to higher-carb options and can be prepared in a variety of delicious ways.

While on a keto diet, healthy fats should constitute a significant portion of your calorie intake. Aim for healthy fat options such as full-fat dairy products, avocados, and low-carb nuts and seeds. For example, extra virgin olive oil, avocado oil, and coconut oil are excellent choices for cooking and adding flavour to your meals.

It's important to be mindful of your protein intake as well. While protein is essential, excessive amounts can prevent ketosis. The recommended daily protein intake for keto varies depending on gender, with 46 grams for those assigned female at birth and 56 grams for those assigned male at birth. Include a moderate amount of protein in your meals, such as grass-fed beef, wild-caught fish, or organic tofu.

Lastly, be cautious when choosing your carbohydrates. Opt for complex carbohydrates, such as whole-wheat or brown-rice pasta, sweet potatoes, oats, quinoa, and beans. These foods are high in fibre and provide a slower release of glucose into the bloodstream, helping to stabilise blood sugar levels. Avoid highly processed, sugary foods and beverages, as they are devoid of nutrients and can lead to blood sugar spikes and increased hunger.

Remember, the key to a successful keto diet is not just about staying within the prescribed macronutrient ratios but also about choosing nutritious, whole foods that support your overall health and well-being.

Monitor health regularly

Monitor your health regularly.

Regularly monitoring your health is crucial when following a keto diet, especially if you have a health condition. Consult your doctor before making any significant dietary changes, and seek ongoing medical advice to ensure the diet is not negatively impacting your health. For example, those with diabetes should monitor their blood sugar levels regularly, as the keto diet can affect blood sugar control.

Additionally, the keto diet can be challenging for individuals with thyroid issues, as it may stress the thyroid. If you have Hashimoto's or other thyroid-related conditions, work closely with your healthcare provider to navigate the diet safely and effectively.

The keto diet can also impact heart health, so it is important to monitor your cardiovascular health regularly. Consult your doctor to determine if the diet is affecting your heart health and make any necessary adjustments.

Furthermore, the keto diet can lead to nutrient deficiencies, so it is essential to monitor your nutritional intake and overall health. Ensure you are consuming a well-balanced and nutrient-dense diet, including whole, unprocessed foods, to meet your body's nutritional requirements.

Remember, the keto diet is not a one-size-fits-all approach, and individual experiences may vary. By regularly monitoring your health and working with healthcare professionals, you can make informed decisions about your dietary choices and overall well-being.

Frequently asked questions