Carbs On Keto: Best Time To Eat Them

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates so that your body burns fat for fuel. This can put your body into a metabolic state called ketosis, where the liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. Eating a keto diet lowers insulin levels, often dramatically, and naturally reduces calorie intake, which can help you access your body fat stores for energy.

While the keto diet is generally safe, it is not for everyone. For example, those who are pregnant or breastfeeding, or who have kidney problems or conditions related to the pancreas, liver, thyroid, or gallbladder, should avoid the diet.

If you are considering a keto diet, it is important to first consult a healthcare professional. It is also important to note that the keto diet can be challenging to stick to due to carb cravings and something called the keto flu, where your body experiences a lack of energy and fogginess in the first few days of the diet as it adjusts to using fat for energy instead of carbs.

To stay in ketosis, it is recommended to consume only 20-50 grams of carbs per day. However, this number can vary depending on personal factors such as physical activity levels, stress levels, and sleep. It is also possible to do keto cycling, where you follow the keto diet for a certain amount of time and then take a day or more off.

You can eat carbs post-workout

If you're on the keto diet, you might be worried about consuming even a few extra grams of carbs. But if you're exercising, you can stop stressing. According to nutritionist and bestselling author Diane Sanfilippo, exercise that demands glycogen gives you some leeway to eat more carbs without compromising your keto diet.

So, what does this look like in practice? Well, if you're doing high-intensity exercise that pushes your heart rate to 80% of your max for an extended period, you can eat carbs in the post-workout window, which is 30 minutes to 2 hours after your activity. During this time, your muscles are primed to soak up those carbs to replenish muscle glycogen. It's best to opt for something starchy, as fructose will replenish liver glycogen, which can prevent you from staying in ketosis.

If you're a smaller female, 25-30 grams of carbs is fine after a workout, while a larger male can have 50-60 grams. That's just half a cup to a cup of rice or potato added to a meal, which might seem like a lot if you're nervous about eating carbs on keto. But remember, this strategy is all about metabolic flexibility and not being scared of the occasional non-keto meal.

If you're an athlete, you can also consider the cyclical ketogenic diet, where you eat more carbohydrates one day a week. This gives your body a chance to replenish its glycogen stores and gives you a mental break from the strict keto diet.

However, it's important to note that keto cycling might not be the best idea if you're cheating on a ketogenic diet for reasons other than weight loss, such as managing blood sugar levels. One small study found that keto cheat days could increase heart health risks among diabetics following a keto diet.

Overall, while it's generally safe to indulge in some carbs after an intense workout, it's crucial to monitor your ketone levels and make sure you're not overdoing it with the cheat meals.

You can have a carb-cycling day once a week

If you're an athlete or just someone who wants to make keto a long-term lifestyle choice, you may want to try the cyclical ketogenic diet. This involves eating more carbohydrates one day a week. It's a way to replenish your body and give yourself a mental break from the strict keto diet.

On this day, you can have up to 150 grams of carbohydrates. This may pause ketosis for a few days, but the benefits of being in ketosis more often than not will far outweigh any damage caused by having a few more carbs one day a week. You'll find that you get back into ketosis right away, and cycling your carbs is a good way to make this lifestyle feel more sustainable.

If you're an athlete, it's not critical to be in ketosis 100% of the time. On your carb-cycling day, you can eat that piece of fruit you've been craving, or have some potatoes or a treat. Just be sure to avoid a pizza and beer binge!

If you're new to keto, wait a few weeks before trying a carb-cycling day. It's important to give your body time to adjust to the diet first.

How to have a carb-cycling day

If you're going to have a carb-cycling day, it's best to have a cheat meal rather than a whole cheat day. One large cheat meal can add 1,000 or more calories to your day, while a whole cheat day will add much more and potentially undo all your hard work from the week.

Plan your cheat meal in advance and budget your calories and carbs. Prioritize certain events or favourite foods over random temptations that will always be there. For example, if you know there's a social event coming up on the weekend, have a rough idea of how you'll plan to cheat and enjoy it without going overboard.

If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating much less often, like once a month.

What to eat on a carb-cycling day

Focus on whole food sources like leafy greens, zucchini, peas, potatoes, and whole grains. Not all of these foods are technically keto-friendly, but that's fine because carb cycling isn't supposed to keep you in ketosis.

Who shouldn't try carb cycling

If you're completely new to keto, don't try carb cycling. This is when you're still overcoming carb cravings, and it could be too difficult. You should also avoid it if you're struggling with diabetes.

satiation, not ketosis, is the key to fat loss

The ketogenic diet is a popular, low-carb approach to eating that has been linked to weight loss, improved concentration, and reduced appetite. However, achieving and maintaining ketosis, a metabolic state where the body burns fat for energy instead of glucose, can be challenging. While ketosis can aid in fat loss, it is not the only factor to consider. Satiation, or feeling full and satisfied after meals, is crucial for weight loss and can be achieved through various dietary and lifestyle changes. Here are some strategies to enhance satiation and promote fat loss:

Focus on Whole, Nutritious Foods

Whether on a keto diet or not, consuming nutritious, whole foods is key to healthy weight loss. Processed foods, including keto-friendly options like snack bars and desserts, can be calorie-dense and hinder weight loss. Prioritize unprocessed, whole foods such as full-fat dairy, eggs, fish, meat, poultry, healthy fats (avocado, olive oil), and non-starchy vegetables (greens, broccoli, peppers). These foods provide essential nutrients and fiber, keeping you satiated and supporting your overall health.

Manage Calorie Intake

Creating a calorie deficit is crucial for weight loss. While keto-friendly foods like avocados and nuts are nutritious, they are also calorie-dense. Portion control and mindful eating are essential to prevent overeating and ensure a calorie deficit. Additionally, be cautious of constant snacking on high-calorie keto foods, as it can hinder weight loss. Opt for lower-calorie, filling options like non-starchy vegetables or proteins to curb hunger without excess calories.

Incorporate Intermittent Fasting

Intermittent fasting is an effective strategy to enhance fat burning and promote weight loss. It involves fasting for 14-16 hours each day, allowing your body to burn stored fat for energy. This method improves metabolic flexibility, enabling your body to easily switch between using carbohydrates and stored fat for fuel. Intermittent fasting also creates a spontaneous calorie deficit, making it a powerful tool for weight loss.

Exercise Regularly

Physical activity is vital for weight loss and overall health. Exercise increases energy expenditure, improves metabolic flexibility, regulates appetite, and helps control cravings. It boosts fat burning and promotes muscle building, which can lead to a higher metabolic rate. Aim for a combination of cardiovascular exercises and strength training activities to maximize the benefits.

Prioritize Metabolic Flexibility

Metabolic flexibility refers to the body's ability to easily switch between using carbohydrates and stored fat for energy. This flexibility is a sign of good metabolic health and makes weight loss easier. You can improve metabolic flexibility by lowering simple carbohydrate intake, exercising, and practicing intermittent fasting. This will enable your body to burn fat efficiently, regardless of whether you are in ketosis or not.

Be Mindful of Carbohydrate Sources and Timing

When incorporating carbohydrates into your keto diet, focus on whole foods with low sugar content, such as fruits, sweet potatoes, and whole grains. These complex carbohydrates are more nutritious and easier for the body to process than refined carbs like white bread and sweets. Additionally, consider the timing of your carbohydrate intake. Eating carbs during the daytime when you're most active can be beneficial, as your body can use the energy immediately.

Maintain Electrolyte Balance

All keto dieters, especially athletes, should pay close attention to electrolyte intake. A lack of carbohydrates can lead to side effects like fatigue, elevated heart rate, and sleep troubles. Leafy greens, which are low in carbohydrates, are excellent sources of calcium and magnesium chloride, essential for maintaining electrolyte balance. Include a variety of vegetables in your diet to ensure adequate electrolyte intake.

In conclusion, while ketosis can be beneficial for fat loss, satiation is the key to long-term success. By focusing on nutritious whole foods, managing calorie intake, incorporating intermittent fasting, exercising regularly, and prioritizing metabolic flexibility, you can enhance satiation and promote sustainable weight loss, even if you're not in ketosis 100% of the time.

If you're an athlete, you can go over 50 grams of carbs

If you're an athlete, you may be able to consume more than 50 grams of carbohydrates without being kicked out of ketosis. This is because intense workouts deplete glycogen stores faster, so having a slightly higher carb intake can help you push through your workout while still enjoying the benefits of ketosis.

According to a 2014 research article, "Low-carbohydrate ketogenic diets decrease the ability to perform high-intensity work due to decreased glycogen muscle stores." Therefore, if you regularly engage in prolonged and intense workouts, consuming more than 50 grams of carbs can help you maintain optimal performance.

It is important to note that this higher carb intake should be strategically timed around your workout sessions. Additionally, low-intensity steady-state workouts such as walking, swimming, biking, and gardening are better for improving your fat-burning capacity and can be done even with lower glycogen stores.

For athletes, a targeted ketogenic diet can be beneficial, allowing you to consume more carbs around high-intensity workouts. This approach ensures that your body still utilizes fat as its primary fuel source while also providing the necessary carbohydrates to support your athletic performance.

Remember, the quality of carbs you consume is important. Focus on whole food sources like leafy greens, zucchini, peas, potatoes, and whole grains. Additionally, make sure to listen to your body and adjust your carb intake accordingly. Every individual is unique, and you may find that you perform better with slightly higher or lower carb intake, depending on your specific needs and activity levels.

As always, it is crucial to consult with a healthcare professional or a dietitian before making any significant dietary changes, especially if you have any underlying health conditions or concerns.

You can have a cheat meal, not a cheat day

If you're on the keto diet, you might be wondering if you can ever have a cheat meal or a cheat day. The good news is that it is possible to include cheat meals on your keto diet and still lose weight. However, it's important to be mindful of how often you cheat and how it might affect your progress. Here's what you need to know about cheating on the keto diet:

Having a keto cheat meal from time to time is generally acceptable, especially if your primary goal is weight loss. Even if it kicks you out of ketosis, it's not a reason to give up on your diet completely. Remember, calorie control is likely the main reason you're losing weight, not just ketosis. As long as you maintain overall calorie control, those extra carbs from a cheat meal won't undo all your hard work.

However, if your goal is to stay in ketosis for reasons other than weight loss, cheating on a ketogenic diet might not be a good idea. For example, one small study found that keto cheat days could increase heart health risks among diabetics following a keto diet to manage blood sugar levels. More research is needed, but it suggests that cheat days may not be ideal for everyone.

When you add carbs back in with a ketogenic diet cheat meal or day, your blood sugar will spike, causing your body to switch back to using glucose as its primary fuel source. Ketone production will stop, and most of the sugars you eat will be used to replenish glycogen stores, which may lead to temporary water weight gain. Your body will continue burning through the available glucose and glycogen stores until they're depleted, and then ketone production will resume.

Cheating on your keto diet by adding carbs is not necessarily detrimental to your progress. Just because you start eating carbs again, even for just one day, doesn't mean you will store a lot of body fat. Remember, it's overeating calories that leads to weight gain, not simply eating carbs. While you may experience a slight adjustment period with blood sugar levels and water retention, as long as you maintain calorie control, you shouldn't gain weight.

If you're going to cheat on your keto diet, it's generally better to have a cheat meal rather than a whole cheat day. One large cheat meal can add 1000 or more calories to your day, while a whole cheat day will add much more and potentially undo all your hard work for the week. It's also easier to stay on top of your overall nutrition and calories with a cheat meal.

To ensure your cheat meals don't ruin your progress, it's best to plan them in advance. Pick which meals you want to cheat on and budget some calories and carbs if possible. You can also make sure your cheat meals are worth it by prioritising certain events or your favourite foods over random temptations that will always be there. For example, if you know there's a social event coming up on the weekend, plan how you'll cheat and enjoy it without going overboard.

If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating much less often, like once a month. It's also a good idea to wait at least a few weeks after starting the keto diet before introducing cheat meals, so you can get some progress going first.

The best way to approach cheat meals is to not cheat on your diet at all and instead, opt for keto-friendly substitutes to curb your cravings. There are keto-approved versions of almost any popular meal, and an endless supply of packaged keto snacks and "cheat foods" on the market. So, if it's an option to grab one of these instead, it's your best line of defence against cheating.

The best way to recover from a keto cheat day is simply to resume your low-carb keto lifestyle. As long as you're smart about how much and how often you cheat, you likely don't need to take any new or special measures to get back on track. Just enjoy the short break from your regular diet and then move on!

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