Strategic Carb Loading On A Keto Diet

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 to burn fat for fuel. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, different keto diets allow for different amounts of carbs, protein, and fat. For instance, the standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs.

If you're exercising, you can eat more carbs without worrying about being kicked out of ketosis. Eating carbs post-workout is a good way to replenish muscle glycogen. For smaller females, 25-30 grams of carbs post-workout is fine, while for larger males, 50-60 grams is suitable.

Additionally, low-intensity steady-state workouts like walking, swimming, and biking are better for improving your fat-burning capacity, and these can be done even when your glycogen stores are low.

Exercise and more carbs

The ketogenic (keto) diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While the keto diet restricts carbohydrates, those who engage in exercise and physical activity may consider adding more carbs to their diet.

According to experts, to stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. However, different types of keto diets allow for varying amounts of carbs, protein, and fat. For instance, the standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs.

The Impact of Exercise on Carb Intake

Exercise, especially high-intensity workouts, can demand more glycogen, giving individuals on a keto diet a "pass" to eat more carbs. This means that individuals who engage in intense physical activity can consume more carbs than the keto limit and still remain in ketosis.

Recommended Carb Intake for Athletes

Athletes who perform high-intensity workouts and require more glucose can benefit from adding carbs to their keto diet. The recommended amount of carbs for a smaller female athlete is 25-30 grams, while for a larger male athlete, it is 50-60 grams. This can be in the form of starchy foods like rice or potatoes added to a meal.

Types of Exercises on a Keto Diet

The keto diet may be better suited for low-intensity, steady-state exercises rather than high-intensity activities. Examples of recommended physical activities while on a keto diet include jogging, biking, rowing, and yoga.

The Cyclical Ketogenic Diet

For athletes or individuals who want to make keto a long-term lifestyle, the cyclical ketogenic diet can be considered. This involves eating more carbohydrates one day a week, providing a mental break from the strict keto diet while still allowing individuals to remain in ketosis.

Best Practices for Adding Carbs

When adding more carbs to your keto diet, it is recommended to focus on consuming carbs from whole, unprocessed foods to benefit from their vitamins and minerals. Additionally, it is important to monitor your health regularly, especially if you have diabetes, to ensure that the diet is not causing any adverse effects.

The keto flu

The symptoms of keto flu include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Stomach aches or pains
• Sugar cravings
• Cramping
• Muscle soreness
• Poor focus and concentration

To manage the symptoms of keto flu, it is recommended that you:

• Drink plenty of water
• Eat more often, incorporating plenty of colourful vegetables
• Take an electrolyte supplement, as an extremely low-carb keto diet means cutting out foods that are rich in electrolytes, such as starchy fruits and vegetables
• Get plenty of rest
• Try light exercise, such as restorative yoga

Counting net carbs

To calculate net carbs, you need to subtract the amount of fiber and half the amount of sugar alcohols from the total amount of carbohydrates. This calculation is important because it gives you a more accurate idea of how many digestible carbs you are consuming and whether you are staying within your target carbohydrate range.

On a keto diet, it is recommended to limit daily net carb intake to between 20 and 50 grams. This range can vary depending on age, weight, gender, and physical activity level. Staying within this range helps to induce ketosis, a metabolic state where the body switches from using glucose to ketones created from fat metabolism as its primary energy source.

By focusing on net carbs, individuals on a keto diet can ensure they are getting enough essential fiber while still maintaining the low-carbohydrate intake needed to stay in ketosis and reap the potential health benefits of the diet.

High-protein keto

The high-protein ketogenic diet is a variation of the standard keto diet, which is a low-carb, high-fat diet. The standard keto diet typically consists of 70% fat, 20% protein, and 10% carbs. In contrast, the high-protein keto diet increases the proportion of protein to 35% and lowers fat intake to 60%.

Benefits of High-Protein Keto

Foods to Eat on High-Protein Keto

When following a high-protein keto diet, it is important to focus on protein-rich foods while still keeping carb intake low. Here are some foods that fit well within a high-protein keto diet:

• Meat: Fresh meat, such as beef, pork, lamb, chicken, and turkey, contains no carbs and is a great source of high-quality protein.
• Fish: All types of fish, including salmon, tuna, sole, trout, and halibut, are carb-free and rich in omega-3 fats.
• Eggs: Eggs are a versatile source of protein and contain less than 1 gram of carbs per large egg.
• Dairy: Cheese, Greek yogurt, and cottage cheese are good sources of protein and typically low in carbs.
• Tofu: Tofu is a soy-based product that is high in protein and low in carbs, making it a great option for plant-based diets.
• Nuts and seeds: Nuts and seeds, such as hemp seeds, pumpkin seeds, and peanuts, are high in protein, healthy fats, and low in carbs.

Potential Risks and Considerations

While high-protein keto can be beneficial for some individuals, it is important to be mindful of potential risks. Some experts have raised concerns about high-protein, low-carb diets, including the possibility of high cholesterol, kidney problems, and osteoporosis. Therefore, it is always recommended to consult with a healthcare professional before starting any new diet, especially if you have any pre-existing health conditions. Additionally, when following a high-protein keto diet, it is important to ensure you are still meeting your body's nutritional needs and getting enough vegetables and other micronutrients.

Carb cycling

The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance. It is also thought to decrease keto-related side effects, such as constipation, and make the keto diet easier to stick to.

However, there is limited research on the cyclical keto diet, and it is not known whether it is more effective than the standard keto diet for boosting muscle mass or improving athletic performance. It is also important to note that many people may eat too many calories on the higher-carb days, counteracting the weight loss benefits of the standard keto diet.

There is no standard set of rules for a cyclical ketogenic diet, and it is not recommended for everyone. It is not suitable for those who are pregnant or breastfeeding, or those with a history of eating disorders.

Frequently asked questions