Adding back carbs: What happens to water weight?

LaurenGetsFit2

So I've been doing the "low carb" (keto, really--eating between 20-25 grams of net carbs a day), and I'm just wondering...what happens when I add back carbs into my diet so I can eat a "normal" diet again and consume ~100 grams of complex, wholesome carbs?

I've had holidays/normal days (birthday parties, etc.) where I've eaten a significantly large amount of carbs (at least 100) during this "keto" thing and of COURSE my body was insanely shocked and held onto water like no other.

Is the trick adding them back slowly so my body and digestive enzymes can adapt to the carbohydrates, again? Or will I store water as I store glycogen regardless of what I do? When will the water retention stop? And will the resulting puffiness eventually go away??

Or once I go back to eating carbs, will I gain and keep an average 2-3 lbs of water weight with me at all times from there on out?

juggernaut1974

Without getting into a bunch of scientific mumbo-jumbo; glycogen always attaches itself to water, such that each gram of glycogen tends to carry about 3 grams of water with it. So no matter what, if you re-introduce glycogen into your system, you'll also re-introduce water and its associated weight...regardless of how slowly you do so.

It's not so much a matter of avoiding the water weight, but just accounting for it in your new normal weight (if your goal was to maintain around 130 in a glycogen-depleted state for example, now it might be 133 or 135). Remember, it's not fat weight, so it's unlikely to change the way you look, even though the number on the scale is a few digits higher.

Raynne413

I've just changed from doing keto to just being more careful with my level of sweets, and basically you'll gain weight at first due to fluid, and then most of the extra will flush as you are consistent with your eating. It's when you do something completely out of the ordinary that your body freaks. Like the 5lbs of water weight you initially lose when going low carb. Or the 5 lbs of water weight I put on any time I eat out. LOL

CoffeeNBooze

I'm kind of wondering why you're doing keto so low if not wanting to stick to it long term? Just curious. Sustainable results come from learning new habits. You're right, you will gain water weight back. Glycogen replenishes. Happened to me, and it was so frustrating. I love eating low carb and support it, but it sticking to it ultimately wasn't sustainable for me so I went back to tried and true calorie counting and moderation. Anyways, just thought I'd include my own experience for references. If you want to add in more carbs, yeah I'd definitely recommend doing it slowly and increasing week by week until you're where you want to be.

LaurenGetsFit2

I also do it to help control sweets & the overall carb intake; if it weren't terrible for you, I'm the type that would eat bagels & French toast for every meal.

Sued0nim

juggernaut1974 wrote: »

Without getting into a bunch of scientific mumbo-jumbo; glycogen always attaches itself to water, such that each gram of glycogen tends to carry about 3 grams of water with it. So no matter what, if you re-introduce glycogen into your system, you'll also re-introduce water and its associated weight...regardless of how slowly you do so.

It's not so much a matter of avoiding the water weight, but just accounting for it in your new normal weight (if your goal was to maintain around 130 in a glycogen-depleted state for example, now it might be 133 or 135). Remember, it's not fat weight, so it's unlikely to change the way you look, even though the number on the scale is a few digits higher.

Yes agree ... The scale may even swing higher ...but it's not fat and shouldn't matter

100g is still considered low carb though

Yi5hedr3

Keto IS the normal diet. When you go back to carbs you will go back to weight gain, and a generally unhealthy body.