Carb Reintroduction On Keto: Timing And Strategies

The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that switches your body's main fuel source from carbohydrates to fat. While keto can be effective for weight loss, it is very restrictive, and many people choose to transition off it once they have achieved their desired weight or health goal. When reintroducing carbs after keto, it is important to do so gradually to avoid gastrointestinal issues and other negative side effects. Start by adding 1-2 servings or about 10g of carbs per week for the first 2 weeks, and choose unprocessed carbs such as fruits, vegetables, whole grains, beans, and legumes. After 2 weeks, increase your carb intake to the recommended amount for your age, weight, and activity level. To avoid weight gain, continue to eat healthy fats and lean proteins, and be mindful of portion sizes.

Reintroduce carbs slowly

Reintroducing Carbs After Keto

Start with slow-release, low-GI carbs

When reintroducing carbs after keto, it's important to do it slowly and with awareness of your fat and calorie intake. Opt for slow-release, low-GI carbs such as fruits and vegetables, which are rich in antioxidants and fibre. Examples include strawberries, carrots, and squash. These foods will help you stay full as you decrease your fat intake.

Increase your carb intake gradually

Start by adding carbs to one meal per day for a few weeks, then gradually increase to another meal or snack. This slow transition will help your body adjust and avoid gastrointestinal issues. Aim for a 10 g increase in carbs per week for the first two weeks. If you experience discomfort, you can decrease the amount and increase it more slowly.

Focus on carbs that are high in protein and fibre

When choosing carbs to reintroduce, opt for those that are high in protein and fibre, such as beans, crackers with seeds, and sprouted breads. These carbs are digested more slowly, keeping you full for longer and giving your body time to adjust.

Avoid carbs high in sugar and processed carbs

It's best to avoid sugary carbs and processed carbs, at least for the first two weeks. Carbs like cookies, doughnuts, and cupcakes can cause blood sugar spikes and crashes, leading to fatigue and increased sugar cravings. Instead, focus on whole grains, beans, legumes, fruits, and non-starchy vegetables.

Manage gastrointestinal issues

When reintroducing carbs, you may experience gastrointestinal issues such as bloating. To combat this, increase your intake of probiotics, such as yogurt, miso, and sauerkraut. Getting enough sleep and regular exercise can also help your body process carbohydrates more effectively.

Focus on low-GI carbs

When reintroducing carbs after a keto diet, it is important to do so slowly and gradually. This is because your body has become more efficient at using fat as fuel and less efficient at using carbohydrates, which can lead to temporary insulin resistance and carbohydrate sensitivity. This can cause gastrointestinal issues, such as abdominal pain, bloating, gas, diarrhoea, constipation, and fatigue.

To avoid these issues, it is recommended to start with low-GI carbs, which are released into the bloodstream more slowly and have less of an impact on blood sugar levels. Examples of low-GI carbs include:

• Fruits and vegetables, such as strawberries, carrots, and squash
• Beans
• Crackers with seeds
• Sprouted breads
• Whole grains
• Legumes
• Non-starchy vegetables

It is also important to continue eating healthy fats and lean proteins, as these will help you stay full and avoid weight gain. Examples of healthy fats include olive oil, nuts, and avocados, while good sources of lean protein include salmon, turkey, chicken, Greek yoghurt, nuts, and eggs.

It is generally recommended to limit your intake of new carbs to 1-2 servings or about 10g of carbs per week for the first 2 weeks. After that, you can start eating the daily amount recommended for your age, height, weight, and activity level, which is usually around 45-65% of your total calories.

Be aware of fats and calories

When reintroducing carbs after a period of keto, it's important to be aware of your fat and calorie intake. This is because, while on keto, your body has become more efficient at using fat as a fuel source and less efficient at using carbohydrates. As such, when you start to eat carbs again, your body will take some time to adjust, and you may experience gastrointestinal issues, such as bloating.

To avoid these issues, it's recommended that you reintroduce carbs slowly and gradually. This will give your body time to adjust to the change in fuel source. Start by adding carbs to one meal per day for a few weeks, and then gradually increase the number of meals or snacks that include carbs until you're comfortable eating them throughout the day. It's also a good idea to stick to slow-release, low-GI carbs, as these will be easier for your body to process.

In terms of fat and calorie intake, it's important to continue eating healthy fats, such as olive oil, nuts, and avocados, as these can help combat hunger and keep your energy up. However, you should be mindful of the amount of fat you're consuming, as it's easy to end up eating too many calories. This is especially important if you're reintroducing carbs in the form of starchy foods like pasta and rice, as these can cause a dramatic rise in blood sugar levels, triggering your pancreas to release insulin. This can lead to weight gain and increase your risk of developing Type 2 diabetes, high blood pressure, heart attack, and stroke.

To avoid these issues, it's crucial to choose the right types of carbs when reintroducing them into your diet. Opt for complex carbohydrates found in beans, whole-grain breads and pastas, legumes, and peas, as these also contain fibre, which slows down digestion and makes you feel full for longer. Additionally, make sure you're still getting enough lean protein, as this will help you stay full and avoid weight gain.

Overall, the key to successfully reintroducing carbs after keto is to take it slow, be mindful of your fat and calorie intake, and choose complex carbohydrates over simple, processed carbs.

Eat carbs before/after exercise

If you're exercising, you don't need to worry about eating carbs and can stop counting obsessively. According to bestselling author Diane Sanfilippo, exercise that demands glycogen gives you a pass to eat more carbs, even on a keto diet. She says that the fear of being kicked out of ketosis is blown out of proportion relative to the overall impact on health and the ability to burn body fat.

Sanfilippo recommends two ways to add carbohydrates to your keto diet without losing the benefits of being in ketosis:

Eat Carbs Post-Workout

After high-intensity exercise, your muscles are like squeezed-out sponges, waiting for carbs to come in. So, it's a good time to get some extra carbs to replenish muscle glycogen. Opt for something starchy rather than fruity, as fructose will replenish liver glycogen over muscle glycogen. For a smaller female, 25-30 grams of carbs is fine after exercise, and for a larger male, 50-60 grams.

Cycle Carbs in One Day a Week

If you're an athlete or someone who wants to make keto a long-term lifestyle, try the cyclical ketogenic diet. On this plan, you eat more carbohydrates one day a week, giving you a mental break. The goal is metabolic flexibility, where you're not scared of not being in ketosis. You can have that piece of fruit, potatoes, or a treat, up to around 150 grams of carbs. Having carbs once a week may pause ketosis for a few days, but for an athlete, it's not critical to be in ketosis 100% of the time.

Other Tips for Eating Carbs on Keto:

• If you're already feeling fatigued before a workout, opt for a fat-rich option like nuts or MCT oil for sustained energy.
• Post-workout, prioritise high-quality proteins paired with healthy fats for muscle repair.
• If you're on a targeted ketogenic diet (TKD), you can eat a small number of fast-absorbing carbs before, during, or after your workouts to help fuel hardcore exercises like CrossFit.
• It's always more about what you eat than when you eat it. You will always need protein to build muscle, and it doesn't matter if you eat that protein before or after your workout.
• Overexercising can deplete glycogen stores and trigger cravings, increasing your risk of exceeding carb limits over the day.
• Mindless snacking can disrupt ketosis and hinder recovery, so focus on nutrient-dense snacks that won't knock you out of keto or affect your workouts.

Monitor your weight

When reintroducing carbs after a period of keto dieting, it is important to monitor your weight to ensure you are not undoing your previous progress. This is because, when you reintroduce carbs, you will also be reintroducing additional water weight. For every gram of carbohydrates consumed, you will gain 4 grams of water weight. This can make it feel like you have rapidly gained weight, and this effect is more noticeable for those who have been on the keto diet for a shorter period of time.

To monitor your weight, weigh yourself once a week and take your measurements once a month. If you see the number on the scale go up by more than 5 pounds, or you are gaining inches, cut back on the amount of carbohydrates you are eating until you get back to your desired weight.

It is also important to note that weight fluctuation is always a possibility when reintroducing carbs, but weight gain will depend on many factors, including how your body metabolizes carbs, your level of exercise, and more.

Frequently asked questions