Best Time To Eat Carbs On A Keto Diet

The ketogenic, or keto, diet is a very low-carb, high-fat, moderate-protein diet, often used to lose weight. It typically involves restricting carb intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state in which the body burns fat for fuel instead of carbs.

The best time to eat carbs on a keto diet depends on your goals and activity level. Here are some general guidelines:

- Eating carbs during your first meal of the day can fuel your body and help you deal with daily stressors.

- Eating carbs 1-3 hours before a workout will provide your body with calories, glycogen for your muscles, and glucose for your brain, improving performance and endurance.

- Consuming carbs after a workout can aid muscle recovery by replenishing glycogen stores and boosting protein intake.

- Eating carbs right before bed may inhibit the production of growth hormones, making you feel sluggish in the morning.

It's important to note that the overall amount of carbs consumed is more critical than the timing for staying within the carb limit on a keto diet.

First thing in the morning

If you're on a keto diet, eating carbs first thing in the morning can be a great way to kickstart your day and fuel your body and mind. Here are some reasons why having carbs for breakfast can be beneficial:

Energy and Focus

Carbohydrates are your body's preferred source of fuel, and they can provide a much-needed energy boost to start your day. Eating carbs in the morning can help improve focus and mental sharpness throughout the day. This is because carbs break down into glucose, which serves as an energy source for your brain and nervous system.

Weight Loss

Contrary to popular belief, consuming carbs in the morning can aid weight loss efforts. This is because you're more likely to be active early in the day, so the carbs will be used as energy instead of being stored as body fat. Eating a carbohydrate-rich breakfast can also help curb cravings and make it easier to stick to a calorie deficit throughout the day.

Post-Workout Recovery

If you exercise in the morning, eating carbs after your workout can be beneficial. This is especially true if you engage in high-intensity workouts like weightlifting, sprinting, or boxing. Consuming carbs after training helps replenish glycogen stores, aiding in muscle recovery and improving overall performance.

Appetite Control

Starting your day with a carbohydrate-rich meal can help control your appetite. A breakfast focused on protein and fats, with a smaller portion of carbs, can be more satiating and keep you feeling fuller for longer. This can help prevent overeating and support your weight loss goals.

Sleep Improvement

For those struggling with insomnia or poor sleep while on a keto diet, eating carbs at night or closer to bedtime may be beneficial. Carbohydrates can promote the production of leptin, a hunger-regulating hormone that increases feelings of fullness. Having carbs in the evening can also help raise leptin levels throughout the day, making it easier to stick to your diet.

While the specific timing of carb consumption may not be crucial for keto dieters, it can offer several benefits. Eating carbs first thing in the morning can provide energy, improve focus, aid weight loss, and support post-workout recovery. Additionally, starting your day with carbs can help control appetite and improve sleep for those struggling with insomnia on a keto diet.

1-3 hours before a workout

If you're planning to work out, it's a good idea to eat a small meal with protein, carbs, and healthy fats 1-3 hours before hitting the gym. This will help boost your performance and give you energy.

When deciding what to eat before a workout, it's important to listen to your body and understand that everyone is different. For example, if the thought of eating within an hour of exercising makes your stomach turn, give yourself a full three-hour window. On the other hand, if you feel dizzy or lethargic from working out on an empty stomach, you might want to eat something 90 minutes before hitting the gym.

It's also worth noting that simple carbs, such as sugar, fruits, fruit juice, honey, and milk, are quickly broken down and absorbed by the body, making them a good source of fuel if your workout is starting within an hour. However, if you're following a keto diet, be mindful not to binge on unhealthy snack bars or other simple carbs before your workouts.

• An egg white omelet with spinach and feta cheese
• A cup of cottage cheese with low-sugar berries
• A fruit smoothie with plain Greek yogurt, blueberries, and chocolate keto whey protein
• Keto cloud bread with half of a mashed avocado
• Low-carb hummus with cherry tomatoes, carrots, and other low-carb veggies
• A homemade trail mix with cashews, coconut flakes, and dark chocolate
• Half a mashed sweet potato with unsweetened almond milk, cinnamon, and vanilla keto collagen

Remember, timing is crucial when planning your pre-workout meals. Most people find that eating 30 minutes to three hours before exercising is best, but you may need to fine-tune this window to suit your individual needs and preferences.

After a workout

The keto diet is a very-low-carb, high-fat, moderate-protein diet that is often used to lose weight. Typically, it involves restricting carb intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs.

If you're an active person, timing your carb intake around your workouts may improve your performance. This is known as a targeted ketogenic diet (TKD). TKD is a "compromise" between a standard ketogenic diet and a cyclical ketogenic diet, meaning you increase net carb intake to promote high-intensity exercise performance, but you won't be out of nutritional ketosis for long periods.

Timing is Key

The best time to eat carbs is generally considered to be 30 minutes to 3 hours before a workout. However, this may vary depending on the individual and the type of workout. It's recommended to experiment with different timings to see what works best for you. If you're doing high-intensity interval training, you may need to eat a light meal or lengthen the period between eating and working out.

Choose the Right Carb Sources

When eating carbs after a workout, opt for simple, easily digestible carbs such as liquids or high-glycemic foods like sweet tarts, white bread, or candy bars. Dextrose and glucose are the best sources, as they are absorbed quickly into the body. Avoid fructose, as it tends to go directly to the liver to replenish liver glycogen instead of going to the muscles.

Consider Carb Amounts

For most people, consuming 25-50 grams of carbs before a workout is sufficient. However, for high-intensity sessions lasting longer than an hour, you may need up to 50 grams. If you have multiple training sessions in a day, divide your carb intake between them or adjust the amount depending on the intensity and duration of each session.

Pair Carbs with Protein

Eating carbs after a workout can be beneficial, especially when paired with protein. This combination helps with muscle repair and growth. Aim for a ratio of 3-4 grams of carbs for every gram of protein.

Be Mindful of Overall Keto Macros

When incorporating carbs after a workout, be mindful of your overall keto macros and adjust your fat intake accordingly. Each gram of carbohydrate equals 4 calories, while each gram of fat equals 9 calories. For weight loss, reduce your fat intake by around 11 grams if you consume 25 grams of carbs on workout days.

Remember, the goal of a targeted keto approach is to get just enough carbs to provide glucose for your workout while keeping body fat down.

Before bed

Eating Carbs Before Bed on a Keto Diet

If you're following a keto diet, you might be wondering if it's ok to eat carbs before bed. The good news is that there is no one-size-fits-all answer to this question, and the best approach may depend on your individual goals and preferences. Here are some things to consider when deciding whether to include carbs in your evening meals or snacks:

Benefits of Eating Carbs Before Bed

One potential benefit of eating carbs before bed is that it can help with insomnia, a common side effect of the keto diet. Carbohydrates play a role in regulating hormones that promote sleep. Eating carbs a few hours before bedtime can help increase serotonin and melatonin, leading to improved sleep quality. This strategy may be especially helpful if you struggle with falling asleep or maintaining sleep throughout the night.

Additionally, eating carbs before bed can help control your appetite. If you find it challenging to stick to a calorie deficit during the day, having carbs later in the day and focusing on protein and fats in the morning and at lunchtime can be beneficial. This approach can help you feel more satisfied and less likely to give in to cravings.

Considerations for Eating Carbs Before Bed

While eating carbs before bed can have its advantages, there are also a few considerations to keep in mind. Firstly, the type of carbs you choose matters. Opting for complex carbs such as whole grains, vegetables, and beans is generally better than simple carbs like sugar or refined grains. Simple carbs can cause a rapid spike in blood sugar and negatively impact sleep quality.

Secondly, it's important to be mindful of the portion size. Having a light snack close to bedtime is usually fine, but overeating may lead to indigestion and disrupt your sleep. It's recommended to consume carbs one to four hours before sleeping rather than right before bedtime.

Lastly, everyone's experience with the keto diet is unique, and you may need to experiment to find what works best for you. The timing of your carb intake may depend on factors such as your workout schedule, appetite, and individual preferences. Remember that the keto diet is already restrictive in terms of carb intake, so ensure you are getting an adequate amount of carbohydrates to support your overall health and well-being.

In conclusion, while there is no definitive answer to the question of whether you should eat carbs before bed on a keto diet, considering your personal goals and health status can help guide your decision. Carbohydrates can play a beneficial role in regulating sleep and appetite, but it's important to choose the right types and amounts to support optimal sleep and overall health.

With every meal

The keto diet is a very-low-carb, high-fat, moderate-protein diet, often used to lose weight. It typically involves restricting carb intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs.

If you're following the keto diet, it's important to understand the best times to eat carbs to maximise the benefits of this eating pattern. Here's a guide to help you include carbs with every meal:

Breakfast

Eating carbs during your first meal of the day can provide fuel for your body and brain as you start your day. Carbs are the body's preferred source of energy, and they can help you stay sharp and manage stress throughout the day. Opt for complex carbs, such as whole-grain bread, cereal, or oatmeal, which provide more fibre and nutrients and keep you feeling full for longer. If you work out in the mornings, make sure to have some carbs 1-3 hours before your session to provide energy and avoid feeling sluggish.

Lunch

Continue to include carbs in your lunch to fuel your body and brain through the rest of the day. If you're physically active during the day, carbs will provide the energy you need to stay energised. Aim for a balance of complex carbs and lean protein, such as a whole-grain sandwich with chicken or tuna, or a salad with quinoa and grilled vegetables.

Dinner

While it's generally recommended to eat carbs with every meal, you may want to be mindful of your carb intake at dinner time. If weight loss or blood sugar control is your goal, consider having a smaller portion of carbs in the evening. This is because most people are more active during the day and tend to be more sedentary at night. Eating a large amount of carbs at dinner can cause a blood sugar spike, and the extra glucose that your body doesn't use for energy may be stored as body fat. Choose a balanced dinner plate with non-starchy vegetables, lean protein, and a smaller portion of carbs.

Snacks

To stay consistent with your keto diet and maintain your energy levels throughout the day, include two to three snacks between meals. Good snack options include hard-boiled eggs, nuts and seeds, full-fat yogurt, cheese, or a keto-friendly smoothie. These options will provide healthy fats and moderate protein to keep you satiated between meals without kicking you out of ketosis.

Remember, when following a keto diet, it's crucial to monitor your progress and make adjustments as needed. Consult with a healthcare professional or registered dietitian to ensure that this eating pattern is safe and suitable for your individual needs and health goals.

Frequently asked questions