diabetestalk.net

Reintroducing Carbs After Ketosis

Share on facebook

Should I count fiber as carbs? Discover the difference between total carbs and net carbs and figure out how to save yourself a lot of carbs DAILY in this video! Total Carbs= all carbs listed on the nutrition label while Net Carbs= total carbs minus fiber listed on the nutrition label. Also learn the importance of fiber. Learn how to calculate net carbs. Looking to increase your gains and build more muscle? Looking to burn more fat? Try out Yellowstone Nutraceuitcals amazing, science backed, safe supplement line here and use the coupon code "atimbers10" for 10% off your purchase: https://yellowstonenutra.com/shop-lan... Follow me on: Instagram- https://www.instagram.com/aestheticby... Facebook- https://www.facebook.com/yourmacroman... Twitter- https://twitter.com/DeityAesthetics

Episode 55: What To Expect When Adding Carbs Back Into Your Diet

Thanks for joining us for episode 55 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you’d like us to answer it on the show! Today we are answering the following question from a listener: “Hi ladies. I’ve been listening to your advice about eating more carbs. For the past few years with Paleo, I’ve definitely been under eating carbs unintentionally. My question is, what is normal to expect with transitioning to a more moderate carb diet? I have a lot more energy and better bowel movements, but I am also having a lot of abdominal pain and bloating. This is a noticeable increase since a lower carb diet. My typical carb intake in a day is white potato or acorn squash with breakfast, chia seed pudding with banana/berries for a snack, potato again with lunch, sweet potato with dinner, and fruit with nuts in the evening, plus lots of non-starchy veggies. I’m a group fitness instructor and quite active. P.S. I’m in Canada and just got accepted to a dietetic internship. Can’t wait to be a real food RD!” Are you experiencing bloating or other digestive discomfort w Continue reading >>

Share on facebook

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.

  4. -> Continue reading
read more
Share on facebook

Rev Run and wife Justine Simmons are in the house this Wednesday to promote their new Travel Channel series, Rev Runs Around the World. During their visit, The Real ladies challenge Justine to bust a flow. Will she do it? Tune in to find out!

6 Easy Steps For Reintroducing Carbs Without Gaining Weight

Have you tried a ketogenic diet and discovered it's not the right diet for you? Me too! Maybe, you've arrived at the Atkins pre-maintenance phase, Phase 3, and are now feeling a bit timid about returning carbs to your diet. This article will help you, too. Either way, reintroducing carbs doesn't mean you have to settle for weight regain. While you do have to be mindful, here's the 6 easy steps I used to reintroduce carbs after leaving ketosis. A traditional low-carb diet is very restrictive. Most plans require you to lower your carbohydrates to less than 50 net carbs per day. Some people enjoy eating mostly protein foods and vegetables, and some do not because along with lowering those carbohydrates, most low-carb plans don't let you eat potatoes, rice, bread, or other starchy foods -- even at higher carb levels. Many people begin missing those higher carb foods, especially if you've never adapted to burning fat for fuel or the weight isn't coming off as easily as you thought it would. While you can always adapt your low-carb meal plan to fit your preferences, most people don't know how to do that. If you used low carb as a temporary, lose-weight-quick solution, you might have disc Continue reading >>

Share on facebook

Popular Questions

  1. yshahin

    Hi,
    I am wondering what are the effects you have seen of eating carbs after being fat adapted?
    I have been on Keto for 5 weeks and cravings have stopped. I went for a KFC breaded dinner and saw some side effects of the carbs.
    1) Dehydration
    2) Little Craving
    3) Bloated

    Thanks

  2. Jeffryan

    Hard to sleep
    Get dizzy two days after running out of gylcogen so back to the keto flu.
    Lots of guilt lol
    Bloated

  3. BodyInBeta

    I'm too afraid to find out.

  4. -> Continue reading
read more
Share on facebook

In this video I discuss the what are carbohydrates and the types of carbohydrates. The pros and cons to each type, and the best carbs to eat. Transcript Types of carbs So, what are the different types of carbohydrates? The answer to this question depends on who you ask. Some common classifications would be healthy and unhealthy, good and bad, slow and fast. In this video I am going to classify them as simple, complex and fibrous. Before we get into those classifications, we need to look at molecules. I know, fun stuff, but it will help you understand better. A monosaccharide is a single molecule, such as fructose, which is found in fruit. A disaccharide consists of 2 monosaccharide molecules, such as sucrose or table sugar. And a polysaccharide consists of many monosaccharide molecules, such as in whole grain pasta. Now that we have that out of the way, lets look at simple carbohydrates. Simple carbohydrates are made up of mono and disaccharides, 1 or 2 molecules. Some foods include, fruits, milk, and foods with high amounts of added sugars. Typically simple carbohydrates are easily absorbed into the bloodstream because of their simple molecular structure. However, when you obtain simple carbohydrates from whole foods, they are usually combined with vitamins, minerals and fiber, which slows down the digestive process. Now, lets look at complex carbohydrates. Complex carbohydrates are composed of polysaccharides, so, because of their more complex molecular structure, they can take longer for the body to break down and digest, like whole grains and vegetables. However, some complex carbohydrate foods have been processed, which strips them of some of their natural, high fiber content as well as vitamins and minerals, so they are digested faster and more easily. So, with both simple and complex carbohydrates I have mentioned fast and slow digestion. Why is that important? 3 reasons, #1 is it is going to make you feel fuller longer, rapid digestion means hunger returns quicker which leads to more consumption. #2, typically slower digested foods cause lower blood level spikes, and #3, slower, longer digestion means the body is using more energy over a longer period of time to break down the food, which is an increase or boost in metabolism. Next up is fiber. Fiber is parts of plants that cant be digested. I have a separate video that looks deeper into fiber that I will link in the little I in the upper right-hand corner of your screen. Bottom line. So, the question is what type of carbohydrates should you eat. That is actually very easy to answer. All 3 types. Don’t focus on the types, instead, focus on Carbohydrates that have been minimally processed, like whole grain pasta, and whole wheat bread, also Fruits and vegetables that contain fiber, vitamins and minerals. And of course anything from dairy queen. Ah, just joking with ya folks. Seriously though, minimize the consumption of the processed foods, if you can eliminated them great, if not, its about moderation. Its ok to eat the foods you love, you just have to do it in moderation. Other sources... http://www.builtlean.com/2012/05/17/c... http://healthyeating.sfgate.com/healt... http://www.livestrong.com/article/133...

Ketones And Carbohydrates: Can They Co-exist?

For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. Perhaps this can be said of all nutrition, which is a shame. Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion. The “rule of thumb” for NK is that caloric intake is determined as follows (this excludes a subset of ketogenic diets known as calorie-restricted KD which, as the name suggests, is specifically restricted in calories): Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety Let me illustrate what this looks like for Joe (left), Jane (middle), and Jeff (right — an example of a calorie restricted KD), three hypothetical people in NK — but each with different caloric requirements. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contr Continue reading >>

Share on facebook

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.

  4. -> Continue reading
read more

No more pages to load

Related Articles

  • How Many Carbs Ketosis

    There is no legitimate carb limit for keto. The keto gods won’t banish you to burn in sugar hell forever if you eat an extra blueberry. The truth is that every person has a different carb limit that they should stick to so that they can trigger ketone production. This “carb limit” also changes depending on the day. Whether your body achieves ketosis or not — the main reason why you are limiting carbs in the first place — depends on many ...

    ketosis Jan 1, 2018
  • Reintroducing Carbs After Ketosis

    I had a question for anyone who had gone VLC or Keto and then decided to add fruit or sweet potato back in. I bloat when I eat carbs (possible intolerance?) and am wondering if this could be a simple adaptation period or if you can actually create carb intolerance by going VLC for a longer period of time? I am a semi professional athlete training twice per day, and am thinking of adding more carbs to help with recovery (I am very sore and it is s ...

    ketosis Apr 1, 2018
  • Ketosis When To Eat Carbs

    You’ve probably seen dozens of headlines about the ketogenic diet by now, which has made its way into popular culture largely by celebrities and supermodels giving the long-standing fad diet a repeated stamp of approval. Is this the diet to follow if you have diabetes? Studies suggest the answer isn’t so simple. Some science shows its meal plan may be helpful, while other research, like one study published in September 2016 in Nutrients, high ...

    ketosis Jan 3, 2018
  • How Much Carbs Ketosis

    To maintain ketosis, we need to substantially limit the carbs we eat. Ideally we should eat less than 20 grams of net carbs. Exactly how much depends on each individual person and many people will maintain ketosis even when they eat up to 50 grams of carbs. When you start out, go as low as possible and work out over time what works for you and how many carbs you can consume and still remain in ketosis. In this article we want to take a closer loo ...

    ketosis Feb 24, 2018
  • How Ketosis Carbs

    In the ever-more masochistic world of wellness-boosting, pound-shedding diets, the latest trend involves putting your body into a controlled state of starvation known as “ketogenesis,” by cutting out nearly all carbs. If that doesn’t sound like your particular brand of torture, guess what? You’re already on it. Well, at least while you’re sleeping. Two independent studies published Tuesday in the journal Cell Metabolism raise hopes that ...

    ketosis Jan 3, 2018
  • Ketosis When Eating Carbs

    Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I ...

    ketosis Dec 30, 2017

More in ketosis