Leena Watts
The ketogenic, or keto, diet is a popular method for weight loss and improving health. It involves eating a very low-carb, high-fat, and moderate-protein diet. While on a keto diet, you can eat some carbs, but you need to monitor your intake. Typically, 20–50 grams of carbs per day on a 2,000-calorie diet is recommended. This reduction in carbs forces your body to rely on fats for energy instead of glucose, a process known as ketosis. During ketosis, your body uses ketones, produced in the liver from fats, as an alternate fuel source.
A carb up or carb loading day is when a person on the keto diet consumes more carbs than usual for one day a week. This is done purposefully and healthily, for example, by eating sweet potatoes, and is not an excuse to eat candy and junk food. Carb up days can help with weight loss stalls and improve hormonal balance.
| Characteristics | Values |
|---|---|
| Carb intake | 50 grams per day |
| Carb sources | Whole-wheat or brown-rice pasta, sweet potatoes, black beans, quinoa, carrots, apples, bananas, oatmeal, whole wheat pasta |
| Fat intake | 65-90% of total calorie intake |
| Fat sources | Full-fat dairy products, low-carb nuts and seeds, olive oil, butter, avocado, coconut oil |
| Protein intake | 10-30% of total calories |
| Protein sources | Meat, fish, seafood, eggs, tofu |
What You'll Learn
Carb up days are not cheat days
Carb-up days and cheat days are two very different things. A carb-up day is a purposeful consumption of healthy carbs, whereas a cheat day is a day to eat whatever you want. Cheat days can be demotivating and hinder your progress, whereas carb-up days can have many benefits.
Firstly, it is important to note that a carb-up day is not an excuse to eat candy, sweets, and junk food. Carb-up days are about the intentional consumption of healthy carbs, such as sweet potatoes, carrots, black beans, quinoa, apples, bananas, and oatmeal. These are healthy carb options that will provide your body with the nutrients it needs while also giving you the flexibility to eat a wider variety of foods.
There are several benefits to incorporating a carb-up day into your keto diet. Firstly, it can help to keep your metabolism revved up. Being in ketosis all the time can sometimes stall your metabolism, so jumping in and out of ketosis can keep your metabolism in tip-top shape. Secondly, carb-up days can help with weight loss plateaus. If you hit a stall, a carb-up day can give your body the jumpstart it needs to get back on track. Thirdly, carb-up days can be helpful for building muscle. Consuming carbs helps to replenish the glycogen stores in your muscles, which is important for muscle growth and recovery.
It is important to note that carb-up days are not recommended for beginners. If you start doing carb-ups before your body has adapted to burning fat as its primary fuel source, you may experience the keto flu and your body will need to restart the fat adaptation process, which can be unpleasant. Additionally, carb-ups might awaken your carb cravings, so it is important to be mindful of this and have a plan to deal with cravings in the days following your carb-up.
In conclusion, carb-up days are not cheat days. Carb-up days are about purposefully consuming healthy carbs, while cheat days are about indulging in whatever foods you want. Carb-up days can have several benefits, including boosting metabolism, helping with weight loss plateaus, and aiding in muscle growth. However, it is important to approach carb-up days with a plan and ensure that you go back to your keto diet right after.
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Consume healthy carbs like sweet potatoes
Consuming healthy carbs like sweet potatoes on a carb-up day can be beneficial for those on a keto diet. Sweet potatoes are nutrient-dense, offering a range of macro and micronutrients. They are an excellent source of vitamin A, providing over 700 micrograms per 100-gram serving, as well as dietary fibre, vitamin C, and potassium.
However, it is important to note that sweet potatoes are relatively high in carbohydrates, with a 100-gram serving containing 17.12 grams of net carbs. This could make it challenging to adhere to the strict carb limits of a keto diet, which typically allows for only 20-50 grams of carbs per day. As such, sweet potatoes should be consumed in moderation and planned ahead to ensure they don't cause an excess of daily carb intake.
When incorporating sweet potatoes into a keto diet, it is recommended to choose preparation methods that are keto-friendly. For example, thinly slicing and frying them to make sweet potato fries or roasting them whole and serving them with butter, coconut oil, or cheese. Additionally, sweet potatoes can be mashed or riced, similar to cauliflower, which is a recommended keto-friendly substitute for sweet potatoes.
It is also important to be mindful of the frequency of carb-up days. While they can be beneficial, they should be limited to once a week to ensure you spend more time in ketosis than out of it. Carb-up days are not recommended for beginners, as they can be challenging to control cravings and may lead to an unpleasant experience of restarting the fat adaptation process.
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Eat your carb-up meal at dinner
Eating your carb-up meal at dinner is a great strategy for those following the cyclical ketogenic diet. This approach involves adhering to a standard ketogenic diet most days of the week, followed by one or two days of higher carb intake. Here are some reasons why having your carb-up meal at dinner can be beneficial:
Improved Sleep and Reduced Carb Cravings
Eating your carb-up meal at dinner means that you will be sleeping through the initial post-carb cravings and blood sugar highs and lows. This can help you manage any intense carb cravings and give your body time to adjust. By the time you wake up, your body will be well on its way back into ketosis, and you will have had a good night's rest.
Convenience and Social Benefits
Most people choose to have their carb-up days on the weekends for convenience and social reasons. Having your carb-up meal at dinner gives you more flexibility when going out with friends or family, as you can enjoy a wider variety of foods without deviating from your diet plan.
Muscle Growth and Exercise Performance
If you are using the cyclical keto diet to boost muscle growth and exercise performance, having your carb-up meal at dinner can be strategic. You can follow a heavy workout session the next morning, taking advantage of the increased glucose in your system. This glucose will be used by your muscles, and you will be well on your way back into ketosis by the end of the day.
Weight Loss
Having your carb-up meal at dinner can also help with weight loss. By the time you wake up, your body will have already processed a good portion of the carbs, and you will be well-positioned to continue your weight loss journey.
Remember, when it comes to the cyclical keto diet, it is important to be mindful of your calorie consumption and stick to your plan. It is also crucial to make healthy choices during your carb-up meals, opting for nutritious, complex carbs such as whole-wheat pasta, brown rice, oats, sweet potatoes, beans, and quinoa.
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Avoid keto flu by not going over your personal carb tolerance
A keto carb-up day is when you eat more carbs than usual for one day (or one meal, or two days). Carb-up days are also known as "carb loading" or "carb refeeding". Carb-up days are not recommended for beginners, but for people who have already mastered the standard ketogenic diet and have a solid workout routine.
If you go over your personal carb tolerance on a carb-up day, you may experience keto flu. Keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms of keto flu include:
- Stomach or intestinal pain
- Diarrhea
- Fatigue
- Muscle soreness
- Cravings
- Headaches
- Nausea
- Constipation
- Dizziness
- Sugar cravings
- Cramping
- Irritability
- Trouble falling asleep or staying asleep
- Poor focus and concentration
- Brain fog
To avoid keto flu, it is important to understand your body and your goals before starting a keto diet. It is also important to make sure you are getting enough sleep, water, and electrolytes, and that you are eating enough fat and calories. You may also want to consider reducing your carb intake gradually, rather than all at once.
If you are considering a keto diet, consult with your doctor or a nutritionist to discuss any concerns you may have and to determine if it is a safe and suitable diet for you.
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Include fibre-rich foods like oats, sweet potatoes, beans and quinoa
When following a ketogenic diet, it is important to include fibre-rich foods during your carb-up days. Oats, sweet potatoes, beans, and quinoa are great options that can provide a good amount of fibre, as well as other essential nutrients.
Oats are a whole-grain cereal that is commonly consumed as oatmeal (porridge) or used in baked goods, bread, muesli, and granola. They are a good source of fibre, especially beta-glucan, which is a unique type of soluble fibre that has been linked to multiple health benefits. These include lowering cholesterol levels, improving insulin sensitivity, and reducing blood sugar responses after carb-rich meals.
Sweet potatoes are underground tubers that are rich in fibre, vitamins, and minerals. They are a good source of beta carotene, which the body can convert into vitamin A. Sweet potatoes also contain other important nutrients such as vitamin C, potassium, manganese, and vitamin B6. They have a medium to high glycemic index, so while they can be included during carb-up days, they should be consumed in moderation, especially by individuals with type 2 diabetes.
Beans and legumes are excellent sources of dietary fibre and plant-based protein. They also provide essential vitamins and minerals, such as folate (vitamin B9), copper, manganese, and magnesium. Including beans in your diet can help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. They are versatile and can be added to soups, tacos, salads, and other recipes.
Quinoa, although technically a seed, is often considered a whole-grain food. It is higher in nutrients than most grains and is gluten-free, making it suitable for individuals with gluten intolerance. Quinoa is a good source of fibre, with 10% of its dry weight consisting of fibre. It also provides essential amino acids, antioxidants, and minerals such as manganese, phosphorus, copper, folate, iron, magnesium, and zinc.
By including these fibre-rich foods during your carb-up days, you can ensure that you are getting a good balance of nutrients while following a ketogenic diet.
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Frequently asked questions
A keto carb-up day is a cyclical ketogenic diet where you eat more carbs than usual for a short period, typically one day a week. This is done to keep your metabolism high, and it can also help with weight loss and building muscle.
On a keto carb-up day, you should consume healthy carbs such as sweet potatoes, carrots, black beans, quinoa, apples, bananas, and oatmeal. It is important to note that a carb-up day is not an excuse to eat unhealthy foods or cheat on your keto diet.
It is recommended to have a keto carb-up day once a week, and it is best to eat your carb-up meal at dinner rather than at breakfast. This way, you can sleep through the post-carb cravings and blood sugar highs and lows.
