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Reintroducing Carbs After Ketosis

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Slow Carbs, Not Low Carbs: The Truth About Low-carb Diets

The low-carb frenzy hit its zenith in the early 2000’s and has since ebbed and flowed in popularity. I’ve seen patients get impressive results doing very low-carb diets, but eventually many become burned out and regain the weight as the novelty of eating bacon and other formerly forbidden foods becomes monotonous. Traditional thinking suggests carbohydrates are bad for you. I have something surprising to say that might go against everything you’ve heard: Carbs are the single most important thing you can eat for health and weight loss. In fact, I often say my plan is a high-carb diet. But wait, you say, don’t carbs contribute to insulin resistance, heart disease, and other health concerns? Some do, but the truth is more complicated. You see, “carbohydrates” encompasses a huge category. A hot fudge sundae and cauliflower both fall into the “carbs” category, yet they are entirely different foods. In fact, almost all plant foods fall into the carbs category. These are what I refer to as slow carbs, which are low-glycemic and don’t spike your blood sugar or insulin. These slow carbs come loaded with nutrients, fiber, and amazing molecules called phytochemicals. When yo Continue reading >>

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Popular Questions

  1. zerogs

    Reintroducing carbs after keto

    I've seen that the biggest problem people talk about when they come off a keto diet and add carbs back into their diet is that they have a lot of rapid fat gain, as well as water weight. But it seems that in a lot of cases they were going from a cut on keto to bulking, so they increased their calories at the same time as adding carbs back in. Then the recommendations were to slowly add carbs in, anywhere from 20-50g per week, usually pre or postworkout first.
    If a person were to add carbs back in without the slow incrementation, wouldn't it be possible to do so without the fat gain as long as calories were still kept in a deficit? I'd still expect there to be water weight gained, but wouldn't that still avoid gaining fat? Would it help even more to increase cardio and to add something like ALA to the higher carb meals and slowly taper that off?

  2. lth

    Originally Posted by zerogs
    I've seen that the biggest problem people talk about when they come off a keto diet and add carbs back into their diet is that they have a lot of rapid fat gain, as well as water weight. But it seems that in a lot of cases they were going from a cut on keto to bulking, so they increased their calories at the same time as adding carbs back in. Then the recommendations were to slowly add carbs in, anywhere from 20-50g per week, usually pre or postworkout first.
    If a person were to add carbs back in without the slow incrementation, wouldn't it be possible to do so without the fat gain as long as calories were still kept in a deficit? I'd still expect there to be water weight gained, but wouldn't that still avoid gaining fat? Would it help even more to increase cardio and to add something like ALA to the higher carb meals and slowly taper that off?

    Most of the time they freak out too. Usually on keto you always have that dry and lean appearance; carbs pull water into the muscle and underneath the skin and people mistake that for fat gain, when you've been on keto for a while your body will pull in as much of the carbs as it can until it adjusts. So, maybe start out at 100g and work your way up.

  3. biggabriel

    Originally Posted by lth
    Most of the time they freak out too. Usually on keto you always have that dry and lean appearance; carbs pull water into the muscle and underneath the skin and people mistake that for fat gain, when you've been on keto for a while your body will pull in as much of the carbs as it can until it adjusts. So, maybe start out at 100g and work your way up.

    Good advise. The first 2 weeks at elast will all be water. Your face will blow up like a watermelon if you don't go easy. Thats a big reason why I don't advocate a total keto diet, even for comps.
    Make sure all the cabs you have are complex carbs too. No sugars, or you'll be getting wicked insulin spikes that will just put you to sleep.

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