Carb Loading On Keto: Timing For Optimal Results

Carb loading, or carb refeeding, is a period of time—usually a day, but it can be as short as one meal or as long as two days—where someone on the keto diet consumes more carbohydrates than usual. This kicks the body out of ketosis, which is the purpose. The cyclical ketogenic diet involves adhering to a standard keto diet 5–6 days per week, followed by 1–2 days of higher carb intake. During the standard ketogenic days, it's important to consume 20–50 grams of carbs per day, with healthy fats delivering approximately 65–90% of total calorie intake. On the refeeding days, carb intake increases to 150 grams to break ketosis and replenish the body's glycogen stores.

The cyclical ketogenic diet

During the standard ketogenic days, it is important to consume 20-50 grams of carbohydrates per day, with healthy fats delivering approximately 65-90% of your total calorie intake. Proteins should make up around 10-30% of your total calories, while carb intake is typically restricted to under 5%.

On the refeeding days, you should consume more carbohydrates to break ketosis. Carbohydrates should comprise 60-70% of your total calories, with protein accounting for 15-20% and fats delivering just 5-10%. It is important to choose healthy sources of carbohydrates, such as whole-wheat or brown-rice pasta, rather than relying on unhealthy sources like white bread and baked goods.

When to carb load

Carb loading is a part of the cyclical ketogenic diet (CKD), which is a variation of the standard ketogenic diet. The cyclical ketogenic diet involves eating a standard keto diet for five to six days of the week and then eating a high-carb diet for one to two days.

On the high-carb days, you will be consuming 150 grams of carbs, which will break ketosis and allow your body to replenish its glycogen stores. On the other days, you will be eating a standard keto diet, which is a very low-carb diet where you eat approximately 55-75% of calories from fat, 20-30% from protein, and less than 10% from carbohydrates.

The cyclical ketogenic diet is popular among athletes as it is believed to enhance their performance. The extra carbs can provide the glucose needed for high-intensity exercises like marathons, obstacle racing, and high-intensity interval training (HIIT). The high-carb days refill glycogen stores, helping the athlete recover and prepare for the next exertion.

The cyclical ketogenic diet may also have other benefits, such as weight management, making the standard keto diet easier to stick to, and improving muscle growth. However, there is limited research on the cyclical ketogenic diet, so the benefits are somewhat speculative.

It is important to note that carb loading is not recommended for beginners. It is also important to choose healthy, nutrient-dense foods during the carb loading days, such as whole food carbs like fruits, sweet potatoes, and other starchy vegetables.

Benefits of carb loading

Carb loading, or a cyclical ketogenic diet, is a period of time, usually one day, where someone following a keto diet intentionally consumes more carbohydrates than usual. This is done for one to two non-consecutive days per week, with the remaining five to six days consisting of a standard keto diet. Carb loading is not recommended for beginners, but it can provide several benefits for those who are already keto-adapted. Here are some advantages of incorporating carb loading into your keto diet:

Enhances Exercise Performance

Carb loading can be particularly beneficial for athletes or individuals engaging in high-intensity exercises. During high-intensity activities, the body relies on glucose for fuel instead of fat. By incorporating carb loading days, individuals can refill their muscle and liver glycogen stores, providing the necessary glucose to enhance performance during training sessions. This strategy can be especially useful for exercises such as marathons, obstacle racing, and high-intensity interval training (HIIT).

Weight Management

Carb loading can also play a role in weight management. While this benefit is more speculative, it is believed that carb cycling can influence the release of leptin, a hormone that regulates satiety and weight. By stimulating leptin release, carb loading may promote feelings of fullness and aid in weight regulation or breaking through weight loss plateaus.

Increased Fibre Intake

Following a standard keto diet can make it challenging to obtain sufficient fibre. Carb loading days allow for the inclusion of high-fibre foods such as oats, sweet potatoes, beans, and quinoa. This increase in fibre intake can have positive effects on digestive health and overall well-being.

Makes Keto More Sustainable

Restricting carbohydrates on a standard keto diet can be difficult and may lead to cravings. Carb loading provides a structured approach to include carb-rich foods in your diet, making it easier to stick to the keto diet in the long run. It offers a mental break from the strict carb limitations and can improve morale, making it more sustainable over an extended period.

Potential Muscle Gains

Standard keto diets may suppress anabolic hormones, but carb loading can strategically raise insulin levels to support muscle growth. By replenishing glycogen stores in the muscles, carb loading can help individuals seeking to build muscle mass and improve their body composition.

How to do a carb load

Carb loading is a part of the cyclical ketogenic diet, which involves eating a high-carb meal or meals for a day or two each week, breaking the usual pattern of the keto diet. Carb loading is also known as a "carb up" or "refeeding" day.

Step 1: Understand the Basics

Firstly, it is important to understand that carb loading is not for everyone. It is not recommended for beginners to the keto diet, and it is important to understand your body and your goals before attempting it. Carb loading is most effective for those who are already fat-adapted and have a solid workout routine in place.

Step 2: Prepare Your Body

Before attempting a carb load, ensure your body has adapted to burning fat as its primary fuel source. This usually takes at least 4-6 weeks. Starting a carb load earlier may result in experiencing the keto flu again and restarting the fat adaptation process, which can be unpleasant.

Step 3: Plan Your Carb Load

Choose a day or two per week to eat high-carb meals and stick to it. This can be done on weekends for convenience, as it allows for more flexibility in food choices when going out with friends or family.

Step 4: Choose the Right Carbohydrates

During your carb load, opt for complex carbohydrates from whole food sources. Examples include potatoes, yams, carrots, bananas, pineapples, raisins, and white rice. Avoid highly processed or refined carbs, and be mindful of your food choices.

Step 5: Control Your Calories and Macros

While carb loading, it is important to still watch your calories. Staying at a deficit during a carb load can be challenging, so consider increasing your limit to maintenance. Additionally, keep the fat content lower than usual, as your body can either burn glucose or fat, but not both at the same time.

Step 6: Time Your Carb Load with Your Workout Routine

For optimal results, time your carb load to match your workout routine. Aim to fully deplete your glycogen stores the day before your carb load by performing a heavy workout. This will enhance your performance in the following days until your glycogen stores are depleted again.

Step 7: Make Carb Load Your Last Meal of the Day

Having your carb load as the last meal of the day can help you avoid post-carb cravings and blood sugar highs and lows.

Step 8: Return to Keto

After your carb load, return to the keto diet to get back into ketosis. This can be achieved by following a strict ketogenic diet and performing high-intensity or medium-intensity workouts on an empty stomach.

Remember, the cyclical ketogenic diet is not meant to be a cheat day. It is a controlled way to incorporate more carbs into your diet while still maintaining the benefits of the keto diet.

Downsides of a carb load

Carb loading, or a cyclical ketogenic diet, is a period of time, usually one day, where someone following a keto diet intentionally consumes more carbohydrates than usual. This will kick the person out of ketosis, and it is important to understand your body and your goals before attempting this.

Weight Gain

It is possible to consume too many calories on carb days, which can result in weight gain. It is important to track not only your macros but also your caloric intake. The human body uses up to 3 grams of water to store 1 gram of carbohydrates in muscle tissue, so be prepared for potential water retention.

Increased Cravings

Carb loading may awaken your carb cravings, so it is important to be careful if you are prone to having strong cravings. The ketogenic diet naturally suppresses hunger, but when you eat more carbs, you might find yourself much hungrier than expected. Combine that with strong carb cravings, and it could be a recipe for disaster.

Kicked Out of Ketosis

You will likely go over your personal carb tolerance for ketosis and be kicked out. This is, of course, the purpose of carb loading, but it is still a downside to be aware of.

Temporary Weight Gain

When returning to a ketogenic diet after carb loading, your body will need to go through the process of becoming fat-adapted again, which can take time. During this period, you may experience temporary weight gain as your body adjusts.

Unsuitable for Beginners

Carb loading is not recommended for beginners to the keto diet. It is important to get used to the ketogenic diet and what it feels like to be in ketosis before purposely kicking yourself out. It is also not recommended for low- to moderate-intensity trainers or exercise beginners, as they will likely be unable to deplete their glycogen stores and get back into ketosis.

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