Milly Gaines
Carb refeeding, or carb loading, is a period of time, usually a day, where someone following a keto diet intentionally consumes more carbohydrates than usual. This practice is not recommended for beginners, as it can kick the body out of ketosis. For those who have mastered the standard ketogenic diet, carb refeeding can help break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy expenditure. It is important to note that the increase in carbohydrate consumption should come from healthy sources such as whole-wheat or brown-rice pasta, starchy vegetables, and properly prepared grains.
| Characteristics | Values |
|---|---|
| When to start carb refeeding on keto | After 4-6 weeks on the keto diet, when your body has adapted to burning fat as its primary fuel source |
| How often to do it | Once a week or once a month or every few months |
| How long to do it for | One meal, one day, or two days |
| Who it's for | People who have already mastered the standard ketogenic diet, have a solid workout routine, and want to break a weight loss stall, improve hormonal balance, enhance muscle growth, and increase energy expenditure |
| Who it's not for | Beginners, people prone to strong cravings, people who are not fat-adapted |
| How to do it | Eat 100-300g of carbs, depending on the individual; focus on starchy vegetables, properly prepared grains, and nutritive sweeteners |
| What not to do | Eat refined carbohydrates, sugar-sweetened beverages, or most packaged foods |
What You'll Learn
Carb refeeding can help with weight loss plateaus
Carb refeeding can be an effective strategy for those experiencing a weight loss plateau on a keto diet. This is because, over time, very low-carb diets can lead to chronically low insulin levels, which can cause cells to become resistant to insulin signalling. This is known as "insulin resistance", and it can increase the risk for diseases such as metabolic syndrome, type II diabetes, and heart disease.
Carb refeeding can help to optimise insulin sensitivity by providing the body with the right amount and type of carbohydrates at the right time. This is important because insulin is a signalling hormone that plays a role in thyroid function, bone growth, brain function, and the balancing of other hormones such as estrogen and testosterone.
In addition, chronically low-carb diets can cause a decrease in leptin levels, which can lead to food cravings, mood swings, low energy, and stalled weight loss efforts. Leptin is a hormone released by fat cells that communicates the amount of stored energy to the brain. When leptin levels are low, the brain responds by trying to save more energy, which can result in decreased fat loss. By increasing carb intake, carb refeeding has been shown to boost leptin levels and alleviate these negative symptoms.
It is important to note that carb refeeding should be done in a controlled manner, as it can be easy to go overboard and consume too many calories, which may counteract the intended weight loss benefits. Additionally, carb refeeding is not recommended for beginners to the keto diet, as it can be challenging to return to ketosis after a refeeding period.
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It can improve hormonal balance
Carb refeeding on keto can be a strategic and beneficial practice for improving hormonal balance. Here's how:
Impact on Hormones
Carbohydrate intake influences the secretion of insulin, a hormone that regulates blood sugar levels and promotes glycogen storage. By increasing carbohydrate intake, insulin levels rise temporarily, facilitating glycogen synthesis and storage in muscles and the liver. This hormonal response can improve energy availability and overall metabolic function.
Leptin, a hormone that regulates hunger and energy expenditure, is also affected by carbohydrate intake. Prolonged periods of low-carb consumption can lead to decreased leptin levels, potentially slowing metabolism and increasing hunger. Carb refeeding can temporarily boost leptin levels, helping to reset metabolic rate and reduce hunger. This, in turn, supports long-term adherence to a ketogenic diet.
Timing and Frequency
The timing and frequency of carb refeeds are critical. Research suggests that periodic or cyclical carb refeeding is more effective than frequent or prolonged increases in carbohydrate intake. This approach aims to achieve the desired benefits without disrupting ketosis permanently. The specific timing and amount of carbohydrates should be tailored to individual needs and activity levels.
Who Should Consider Carb Refeeding?
Carb refeeding can be advantageous for athletes and individuals with high physical demands. By temporarily increasing their carbohydrate intake, they can experience improved performance, faster recovery, and enhanced muscle glycogen storage.
It's important to note that carb refeeding may not be suitable for everyone on a ketogenic diet, especially beginners. It is recommended to consult with a healthcare professional or nutritionist to ensure that carb refeeding is implemented safely and effectively.
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It can enhance athletic performance
Carb refeeding, or "carb ups", on a keto diet can be a great way to enhance athletic performance. Carb ups are a period of time, usually 1 day, where you consume more carbs than usual, kicking your body out of ketosis. This practice is not recommended for beginners, but for those who have already mastered the standard ketogenic diet and have a solid workout routine, it can be a powerful tool to improve performance.
Carb ups can help enhance athletic performance by replenishing glycogen stores, which serve as a readily available energy source for high-intensity activities. This can lead to improved performance, faster recovery, and enhanced muscle glycogen storage. Additionally, the temporary increase in carbohydrate intake can boost leptin levels, which helps regulate hunger and energy expenditure, leading to improved energy availability and metabolic function.
To get the full benefits of carb ups for athletic performance, it is important to plan them effectively. Carb ups should be done in a controlled manner, ensuring a quick return to keto after the carb up period. It is also crucial to choose the right types of carbohydrates, such as whole grains, fruits, starchy vegetables, legumes, and dairy products. These nutrient-dense options provide a steady release of glucose and support overall health.
The timing of carb ups is crucial as well. It is generally recommended to schedule them on or around high-intensity workout days to maximize the benefits and minimize the risk of disrupting ketosis. By properly timing carb ups and matching them with your workout routine, you can enhance your performance, break through weight loss plateaus, and improve overall well-being.
Overall, carb refeeding on a keto diet can be a strategic tool to enhance athletic performance, but it should be approached with caution and a clear understanding of individual goals and physiological responses. Consulting with a healthcare professional or nutritionist can help ensure that carb ups are implemented safely and effectively.
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It can help with hypothyroidism
Carb refeeding, or carb loading, is a period of time where a person intentionally consumes more carbohydrates than usual, which kicks them out of ketosis. Carb refeeding is not recommended for beginners. It is important to first become fat-adapted, which usually takes 4-6 weeks.
Carb refeeding can be beneficial for people with hypothyroidism, an underactive thyroid disease, in several ways.
Improved Thyroid Function
Carbohydrates are important for the activation of thyroid hormones. Research shows that carbs are important for deiodination and directly impact the levels of T3 in the body. Deiodination is the process by which the inactive thyroid hormone T4 is converted to the active form, T3.
Reduced Stress Hormones
A diet without carbohydrates causes the body to rely on stress hormones such as cortisol and adrenaline to sustain blood sugar levels. People with hypothyroidism tend to have higher levels of stress hormones, and a keto diet may further increase these levels, which is undesirable.
Improved Micronutrient Intake
A keto diet may lead to micronutrient deficiencies, especially of potassium and vitamin C, as it involves eliminating nutrient-dense, carbohydrate-rich foods such as grains, lentils, fruits, and vegetables. These food groups are excellent sources of potassium and vitamin C, which are important for overall health and thyroid function.
More Sustainable
The keto diet is often unsustainable and difficult to maintain in the long term. It is highly restrictive and can lead to an unhealthy relationship with food. By contrast, a diet that includes carbohydrates can be more enjoyable and easier to maintain while managing hypothyroidism.
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It can aid muscle growth
Carb refeeding, or carb ups, on a keto diet can aid muscle growth in several ways. Firstly, it can help enhance muscle growth by optimising body composition and promoting muscle gain. This is achieved by properly timing carb ups to match your workout routine, ensuring that your glycogen stores are fully depleted before the carb refeed. The refeed then replenishes your glycogen stores, enhancing your performance in subsequent workouts, allowing you to train harder, and boosting muscle growth.
Secondly, carb refeeding can be used to strategically raise insulin levels, promoting muscle growth. When following a very low-carb diet like keto, muscle-building hormones such as insulin are suppressed. Insulin regulates muscle growth by facilitating the entry of amino acids and glucose into muscle cells, increasing protein synthesis and decreasing protein breakdown. By periodically raising insulin levels through carb refeeding, you can take advantage of its anabolic effects to enhance muscle growth.
Additionally, carb ups can improve hormonal balance, which can be beneficial for muscle growth, especially for women, as their hormones are generally more affected by weight loss. Carb refeeding can also increase energy expenditure, providing you with more energy to train harder and promote muscle growth.
It is important to note that carb refeeding will kick you out of ketosis, and it is not recommended for beginners. It should be done in a controlled manner, ensuring a timely return to the keto diet, and should be implemented only after your body has adapted to burning fat as its primary fuel source, typically after 4-6 weeks.
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Frequently asked questions
Carb refeeding is a planned increase in carbohydrate consumption, often done on a periodic basis such as daily or weekly. Carb refeeding is an effective strategy for minimizing potential negative hormonal or metabolic effects from long-term low carbohydrate intake.
If you've been following a low-carb diet for a while and have been experiencing weight loss plateaus, hormone imbalances, low energy, or a decline in athletic performance, you might want to consider implementing strategic carbohydrate refeeds.
There are different ways to do carb refeeds, and depending on your situation, one may be better than another. Each method involves a large spike in carbohydrate intake at a scheduled time, but the size and frequency will vary based on individual activity levels, genetics, and biomarkers.
Carb refeeding can help to minimize potential negative hormonal or metabolic effects from long-term low carbohydrate intake. Carb refeeds can also help to improve physical performance, as carbs provide the fuel for your muscles in the form of glycogen.
It is important to choose healthy, nutrient-dense foods during a carb refeed. Unrefined, complex carbohydrates from whole-food sources are the best option. Some examples include starchy vegetables like potatoes, squash, and yams, and properly prepared grains like white rice, quinoa, and oats.
