Carbs And Keto: Restart Or Cheat?

The ketogenic diet is a high-fat, low-carb diet that puts the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person can consume a maximum of 20 to 50 grams of carbohydrates per day. However, even a small number of carbs can kick you out of ketosis and restart the whole process. So, will having any carbs at all restart keto? The answer is yes. Consuming any amount of carbohydrates can disrupt ketosis and bring you back to the beginning stages of the keto diet. Therefore, it is important for individuals following the keto diet to carefully monitor their carbohydrate intake and plan their meals accordingly.

The number of carbs that will kick you out of ketosis

The number of carbohydrates one can consume and still remain in ketosis varies from person to person. However, in general, a person should consume no more than 50 grams of carbohydrates per day to stay in ketosis. This is because the body turns carbohydrates into sugar, which cells use for energy. When one significantly limits their carb intake, the body starts burning fat for energy instead, causing glucose levels to drop. This state is called ketosis.

The ketogenic diet recommends that 70% of a person's intake be fat, 20% be protein, and 10% be carbs. However, different keto diets allow for different amounts of carbs. For instance, the cyclical ketogenic diet involves a cycle of 5 low-carb days and 2 high-carb days. The targeted ketogenic diet allows a person to eat more carbs around high-intensity workouts. The high-protein ketogenic diet recommends that 60% of a person's intake be fat, 35% be protein, and only 5% be carbs.

The keto diet is challenging because it is very restrictive, and suddenly getting so few carbs can be a shock to the body. This is known as the "keto flu," and it can cause fatigue and fuzzy thinking. It is also tough to stick to due to carb cravings.

Some people may need to cut their carbs even further to reach ketosis, especially if they have followed a high-carb diet for many years. On the other hand, individuals who have reached keto-adaptation or fat adaptation may be able to shift to ketosis more quickly and can therefore consume more carbs. Additionally, those who engage in prolonged and intense workouts may be able to consume more than 50 grams of carbs without getting kicked out of ketosis.

To find your keto carb limit, you can test your ketones each day. Start with 20 grams of carbs per day and then slowly increase your carb intake by 5 grams, checking your ketone levels each time.

How to get back into ketosis

So, you've had a cheat day or a few cheat days. Don't worry, it happens to the best of us! Here are some tips to help you get back into ketosis:

• Accept that you cheated: Don't let a cheat day turn into a cheat week or month. Own your mistake and move on.
• Do a fast: One of the quickest ways to deplete your body of glucose is by doing a fast. A 24-hour water-only fast is ideal, but any intermittent fast will be beneficial.
• Avoid certain foods: Omit dairy, nuts, and anything containing sweeteners from your diet for a few days. These foods may cause inflammation and water weight gain.
• Do strength training workouts: Weight training is an effective way to get rid of excess carbs and sugar. Try a 30-minute Les Mills Body Pump session or a similar workout routine.
• Follow a low-carb regimen: Limit your carb intake to 20 grams of total carbs per day for up to a week. This will help you get back into ketosis faster.
• Track and measure: Keep track of your food intake and measure your ketone levels to ensure that you are back in ketosis.
• Drink water and take electrolytes: Staying hydrated is crucial, especially if you are also fasting. Drink plenty of water and consider taking electrolytes to prevent keto-flu symptoms.
• Exercise: Increase your exercise routine to help your body use up glucose and transition to burning ketones for fuel. However, don't overdo it, as overtraining can lead to stress and negatively impact ketosis.
• Get quality sleep: Aim for at least eight hours of sleep per night to give your body a chance to reset and repair itself.
• Take exogenous ketones: Consider using exogenous ketone supplements, such as BHB salts, to supply your body with energy and support the transition back to a ketogenic state.

Remember, it's normal to have cheat days, and it's okay to indulge occasionally. Just get back on track with these tips, and you'll be back in ketosis in no time!

The keto flu

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Sugar cravings
• Poor focus and concentration

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

• Drink plenty of water to stay hydrated
• Take an electrolyte supplement to replace lost electrolytes
• Get plenty of rest
• Try light exercise to relieve muscle pain and tension
• Eat enough fat and gradually reduce carb intake

How to prevent getting kicked out of ketosis

The ketogenic (keto) diet is a high-fat, low-carb diet that puts the body into a state of ketosis. While in ketosis, the body burns fat for energy instead of carbohydrates, which can lead to weight loss and other potential health benefits. However, staying in ketosis can be challenging, and certain factors can kick you out of this state. Here are some tips to prevent getting kicked out of ketosis:

Understand Your Carb Limit

Knowing your daily carb limit and sticking to it is crucial for staying in ketosis. The general recommendation for keto dieters is to consume up to 50 grams of carbs per day. However, this limit may vary depending on individual factors, so it's important to monitor your intake and adjust accordingly. Keep in mind that even a single high-carb meal over your daily limit can temporarily kick you out of ketosis.

Avoid Cheat Days or Meals

Cheat days or meals, where you indulge in non-keto-friendly foods, can quickly kick you out of ketosis. While occasional cheats may not ruin your progress, frequent or excessive cheats can undo your hard work. If you do choose to have a cheat meal, opt for keto-approved substitutes or plan ahead by budgeting your calories and carbs to minimise the impact.

Be Mindful of Hidden Carbs

Carbs can be hidden in unsuspecting places, such as processed meats, fat-free dairy, and even certain vegetables. Always read food labels and be mindful of your choices to avoid accidentally consuming too many carbs and kicking yourself out of ketosis.

Choose Your Alcohol Wisely

Alcohol can also affect ketosis. The liver prioritises processing alcohol over other substances, which can interfere with ketosis. However, moderate consumption and choosing lower-carb alcoholic beverages can help minimise this impact.

Exercise Strategically

Exercise is a valuable tool for getting back into ketosis after a cheat meal or day. Both endurance cardio and high-intensity training help burn through glycogen stores, aiding in the transition back to ketosis. Additionally, exercising after a high-carb meal can help force the body to burn off the glycogen you consumed.

Focus on Healthy Fats

Healthy fats are essential to the keto diet. If you've kicked yourself out of ketosis, focus on consuming healthy fats such as avocados, MCT oil, coconut oil, grass-fed butter, full-fat dairy, and macadamia nuts. These provide the body with the energy source it needs to get back into ketosis.

Intermittent Fasting

Intermittent fasting (IF) is another strategy to enhance ketosis. IF focuses on when you eat rather than what you eat. A popular approach is to eat dinner early and breakfast late, resulting in a 16-hour fasting window. This method helps burn through glycogen stores and promotes ketosis.

Plan Your Transition

If you're new to keto, consider a gradual transition. Start by eliminating the most carb-heavy foods, then gradually reduce your carb intake over a month or two. This approach may help you avoid some of the negative side effects associated with the metabolic transition into ketosis, such as the "keto flu."

Monitor Your Progress

Testing your ketone levels with keto strips can help you determine if you're in ketosis. While these strips aren't extremely precise, they are affordable and can give you a good indication of your body's state. Additionally, tracking your daily intake of calories and macros can help you identify areas where you may be exceeding your carb limit.

The benefits of keto cycling

Keto cycling is a fairly new approach to the keto diet, which involves following the keto diet for a certain amount of time and then taking a day or more off. While there is no official definition, it generally involves having five or six days on keto followed by one or two days off, or 10 to 12 days on keto followed by three to four days off.

Less Rigid

Keto cycling is less rigid than the traditional keto diet, as it allows for more flexibility and variety in food choices. During the days off keto, people can consume nutritious carbs such as fruit, beans, and whole grains, which provide a range of health-protecting substances, including fiber, which is often lacking in a typical keto diet.

Easier to Stick to the Diet

Knowing that there will be a day in the near future when carbs can be consumed again may help people stick to the keto diet for longer. This can be especially helpful for those who crave higher-carb items from time to time.

Weight Loss

Keto cycling can aid in weight loss, as it allows the body to burn fat more efficiently. Research has shown that the keto diet is an effective tool for losing weight, and keto cycling can help maintain this effect. A small study published in September 2020 in "Nutrients" found that keto cycling resulted in a similar amount of weight loss in young, healthy men compared to a nutritious diet that cut 500 calories per day.

Improved Athletic Performance

Keto cycling may benefit elite athletes by providing their bodies with extra carbohydrates as energy to power through difficult workouts and races. Research has shown that a strict keto diet impairs exercise performance, while keto cycling, which includes periods of high and low carbs, may improve athletic performance.

Easier on Digestion

The keto diet can be easier on digestion, especially during long endurance rides or activities. Since the body can use its own body fat as fuel, there is less need to consume external fuel in the form of energy bars or gels, which can cause digestive issues during prolonged physical activity.

While keto cycling offers these benefits, it is important to note that there is limited research on its long-term effects, and it may not be suitable for everyone. Some people may struggle with reintroducing carbohydrates and experience a "carb hangover," with symptoms such as bloating, inflammation, and headaches. Additionally, it is important to be mindful of portion sizes and food choices during the days off keto to avoid overindulging and potential weight gain.

Frequently asked questions