Carb Loading
lady_bug_jd
Posts: 221 Member
Hi Everyone,
I started keto dieting about a month ago and so far it's been going well. I don't really have cravings or feel hungry. I'm wondering about views on carb loading? I've had a number of people tell me that it will be necessary to have carb load days or meals, especially when my weight loss stalls. I wasn't really planning to heave cheat days or carb loading meals and worry that it may trigger me to "fall off the wagon" as I've always been an all or nothing kind of gal when it comes to dieting. Is it necessary? Do any of you do carb loading and do you get the keto flu again when you go back to your diet? (I had the keto flu for the first 2 weeks and don't want to do that again)
I started keto dieting about a month ago and so far it's been going well. I don't really have cravings or feel hungry. I'm wondering about views on carb loading? I've had a number of people tell me that it will be necessary to have carb load days or meals, especially when my weight loss stalls. I wasn't really planning to heave cheat days or carb loading meals and worry that it may trigger me to "fall off the wagon" as I've always been an all or nothing kind of gal when it comes to dieting. Is it necessary? Do any of you do carb loading and do you get the keto flu again when you go back to your diet? (I had the keto flu for the first 2 weeks and don't want to do that again)
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I used a loading protocol (CKD) for a couple of months. No, the flu doesn't come back. Just make sure you go extremely low-fat on the carb up days, lest you find yourself in a rather nasty caloric surplus that can set you back several days (or weeks if running a very small deficit).
I accomplished this by using rice, potatoes, sweet potatoes, carrots, beans, etc. for the loading. I don't do "cheat meals", which usually consists of whatever godawful crap people have been longing for (think ice creams, donuts, chips, etc.) If you're going to do a refeed, you do it with purpose, not to satisfy some annoying inner child. If doing it for the latter, it's probably best avoided altogether.5 -
I will sometimes just 'satisfy my annoying inner child' when carbing up. Let's be honest, rice, potatoes and carrots ain't exactly fun food
I'll be doing it this weekend prepping for a cycle race and it starts Friday with pizza for lunch and will contain some pasta and treats at my friends 50th bday party on Saturday night no doubt after a dinner at Boston Pizza with my wife(kidless weekend). I'll have my usual waffles loaded with syrup the morning of the ride followed by a muffin and donut from Tim's and then my gels on the ride. Then it's dad's 77th bday Sunday which I'll no doubt celebrate with a few drinks and some garlic bread and potato/roast type dinner before returning to low carb Monday morning.
Done many of these types of weekends over the years and other than some excess gas and about 5lbs water weight I'm usually back to pre-load weight by the Wednesday morning after and back on track.4 -
I will sometimes just 'satisfy my annoying inner child' when carbing up. Let's be honest, rice, potatoes and carrots ain't exactly fun food I'll be doing it this weekend prepping for a cycle race and it starts Friday with pizza for lunch and will contain some pasta and treats at my friends 50th bday party on Saturday night no doubt after a dinner at Boston Pizza with my wife(kidless weekend). I'll have my usual waffles loaded with syrup the morning of the ride followed by a muffin and donut from Tim's and then my gels on the ride. Then it's dad's 77th bday Sunday which I'll no doubt celebrate with a few drinks and some garlic bread and potato/roast type dinner before returning to low carb Monday morning.
Done many of these types of weekends over the years and other than some excess gas and about 5lbs water weight I'm usually back to pre-load weight by the Wednesday morning after and back on track.
I'm not averse to them, IF you can handle it. The whole "fall off the wagon" stuff from the OP led me to believe this may not be the case here. That phrase alone is usually indicative of a person who has some issues with food.2 -
I don't know that carb loading is actually necessary. Can someone explain how you would know when you get to a point where you really need to carb load?1
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tcunbeliever wrote: »I don't know that carb loading is actually necessary. Can someone explain how you would know when you get to a point where you really need to carb load?
Necessary is definitely relative and debateable. I typically do it for one of three reasons.
1. Prep for a high output of physical exertion(i.e. bike race or heavy weight training session).
2. Disrupting a weight loss stall - this one is debateable but in my experience it works.
3. 'Enjoy foods I still like because life is short' break from low carb(typically to align with a social event).
I find that I can train (running/cycling/weights) on low carb but when it's a competition I don't have enough energy for really pushing/sprinting. My lifts aren't as strong on low carb either and carbs are a very good way to help build muscle tissue so I'll cycle in carbs for heavy lifting days as well.
My body adjusts well to these breaks...a little extra gas but not uncomfortable and I bounce back well when I lower carbs again so I can do it. It also doesn't tempt me to keep eating carbs so it's safe that way.
There are many who will argue against them...but I'm proof they're a viable option I think
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Gallowmere1984 wrote: »I will sometimes just 'satisfy my annoying inner child' when carbing up. Let's be honest, rice, potatoes and carrots ain't exactly fun food I'll be doing it this weekend prepping for a cycle race and it starts Friday with pizza for lunch and will contain some pasta and treats at my friends 50th bday party on Saturday night no doubt after a dinner at Boston Pizza with my wife(kidless weekend). I'll have my usual waffles loaded with syrup the morning of the ride followed by a muffin and donut from Tim's and then my gels on the ride. Then it's dad's 77th bday Sunday which I'll no doubt celebrate with a few drinks and some garlic bread and potato/roast type dinner before returning to low carb Monday morning.
Done many of these types of weekends over the years and other than some excess gas and about 5lbs water weight I'm usually back to pre-load weight by the Wednesday morning after and back on track.
I'm not averse to them, IF you can handle it. The whole "fall off the wagon" stuff from the OP led me to believe this may not be the case here. That phrase alone is usually indicative of a person who has some issues with food.
Agreed...could be a slippery slope for some.1 -
I would think that if it's a "lifestyle" you wouldn't need to "carb load".2
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@tcunbeliever carbload is usually used to bulk up, or as already mentioned before a challange.
while staying in ketosis for a few days (5 up to 12), the next 36 to 48 hours are used for a massive carb intake and return into ketosis for the next cycle.
sure, it works for people they are in a regular base in a gym and "build theyr body" or are in a need to load carbs (bicycle). but without a propper workout, you will get what you eat
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A carb load day usually turns into a carb load week for me, I avoid at all costs and save a 'mess up' meal for something like wedding or birthday cake1
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As some others have referenced, carb loading is usually in reference to very high intensity exercise, and for most not really even necessary there. I don't think I'd even do that until fully keto adapted (give it 2-3 months).
But if you're just talking about eating keto to try to lose weight or to get healthier in general, no, there is never any reason to eat a bunch of carbs.1 -
mrslmartin1001 wrote: »I would think that if it's a "lifestyle" you wouldn't need to "carb load".
That assumes it's a lifestyle for everyone and that 'need' and 'want' aren't exclusive.
I could say that I don't need to carb load before my cycling event for example, but if I dont' i know my performance will suffer greatly, especially as the distance gets longer. I choose to because i'm competitive and it helps my performance. Additionally an 80/20 approach is very commonly accepted...80% low carb, 20% carb seems to speak to a healthy balanced lifestyle to me. I just choose to have the bulk of those 20% in a short timeframe. 2 -
My personal opinion: That was a load of c$%^ If your on a low carb diet you are on a low carb diet, always, there is no "carbing up" on this woe.2
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I carb cycle...some days my carb goal is 50, some days my carb goal is 167...it seems to help with the workouts and the muscle gain - booyah!
However, I don't understand how it works. And I don't understand how carb loading is different than carb cycling, except that is appears to be a lesser frequency with a larger amount of carbs. And I don't understand how to know when it might be a valuable tool.
I'm always looking to learn more, and mostly willing to experiment if I'm not getting results. Right now the results are just amazing to me, but at some point maybe it won't be and I'll want to try something different.0 -
I do my level best, under normal circumstances, to never touch carbs with a barge-pole. That said, I have no exercise regime at all, in any way shape or form, other than to state that I am a enthusiastically-active sexagenarian. So I really don't need them.
My recent foray into foreign parts saw me compelled, for want of better nutrition, to eat carbs on a daily basis. Both my H and I didn't relish the experience, and we were both eager to get home if only for the purpose of 'getting back on track'.
I did have a McVities Digestive round my mum's house the other day - but she had company, and rather than draw attention to myself, I jut ate it with my cup of tea. But that was all.
This evening, we ate at a friend's house; steak, mushrooms stuffed with cream cheese and topped with a crushed nut crust, and a green salad with blue-veined cheese and walnuts, plus French dressing. Then 'Mine Hostess' gave us individual small portions of 'Tiramisu'. Bang. Carbs right there.
But frankly, although the carb hit might have exceeded my daily quota, take the week into account and I'm well under.
And I'm happy to stay that way.
So no.
I personally don't consider 'carb-loading' to be a viable option in any LCHP/F regimen, unless you are undergoing high-power training and doing a whole shedload of working out.0 -
Never heard of carb loading to break a stall on a true keto. There are cyclical program involving carbs and keto....is that what you are talking about?
The methods I have read to break a stall on a true keto are fasts. Fat fasts, egg fasts, and the no food variety of fasting -16 hours, 24 hours, Alternate Days, or consecutive days.1 -
Thank you everyone for sharing your opinions! I really don't exercise much so really don't think carb loading is something I need to do. The people who have told me I will need to all know I don't exercise yet have been quite insistent that it's necessary so was curious to hear what others do.0
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@lady_bug_jd I got this yesterday.
A colleague approached me and said "Alex, you still on this diet thing? 'Cos you're looking really thin... your hands are really skinny...." (She used a tactful and diplomatic approach, she has a way with words...!
) and I replied,
"Yes and no... it's not a diet, it's a lifestyle; H and I are never going back to carbs. I eat to capacity and to maintain weight..." "Yes, she interrupted but - " (and here's the fun part) "You can't cut carbs, you need them in your diet....." (Pause for a bout of inner hysterical laughter on my part....)
To which I replied, "Trust me Sam, we don't need carbs. Not simple ones, like pasta, bread, potatoes, rice... H and I have cut them out completely. No cakes, no pastries, no doughnuts no biscuits no sugary treats, no chocolate.... We got rid of all that as any significant part of our WoE, and we regard anything like that as a rare treat. I've done my research; believe me, there isn't a day goes by when I'm not reading some article, some link I've found or doing some investigating. But H is no longer diabetic, and I'm fitter than I have been for decades. I still get carbs; I eat every vegetable under the sun, and vegetables contain carbs.
But I will always be on this 'diet thing' (as she put it). Whether to lose, to maintain, or to regain, I can do it all without a single carb in sight."
All the while, she's nodding, listening and actually, seems really interested, rather than champing at the bit to contradict me or refute my explanation. Which was fair....5 -
@AlexandraCarlyle thanks for sharing your story! I guess at the end of the day we all do what works for us regardless of what others say. A lot of people don't understand the woe, but I don't blame them because there's so much incorrect and mixed information out there.1
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I always go by a fairly simple adage, which I have found works for a massive variety of situations, right across the board, any time, anything, anywhere, whatever.... (from high-diving off the top board into a kiddie pool, to dating 'that' guy, to eating a jam-filled sugary doughnut!)
"If it feels good - do it.
When in doubt? Don't."1 -
lady_bug_jd wrote: »@AlexandraCarlyle thanks for sharing your story! I guess at the end of the day we all do what works for us regardless of what others say. A lot of people don't understand the woe, but I don't blame them because there's so much incorrect and mixed information out there.
There definitely is, and unfortunately it comes from both sides of the fence.
It's gradually become accepted that a carbohydrate restricted (or even ketogenic) diet tends to be quite beneficial to those in poor metabolic health. Fortunately, for most these problems self-correct as bodyfat levels drop, and the body is returned to a state of better health.
Unfortunately, this leads to future confirmation bias. Often, after a person has restored themselves to a healthy balance, they go back to eating like crap again (SAD), and end up screwing themselves up all over again. While they can't see the forest for the trees, they'll swear it was the carbs that screwed them up again, when in reality it was the nasty combination of calorie dense, hyperpalatable, high-fat, high-carb, low-protein, low-micronutrient foods that did it the first AND second time.
Our modern food environment is one giant bear trap for the inattentive, and to pretend like it's the fault of any single macronutrient is so hilariously misinformed, that I don't even know where to start.4 -
Gallowmere1984 wrote: »It's gradually become accepted that a carbohydrate restricted (or even ketogenic) diet tends to be quite beneficial to those in poor metabolic health. Fortunately, for most these problems self-correct as bodyfat levels drop, and the body is returned to a state of better health.
Unfortunately, this leads to future confirmation bias. Often, after a person has restored themselves to a healthy balance, they go back to eating like crap again (SAD), and end up screwing themselves up all over again. While they can't see the forest for the trees, they'll swear it was the carbs that screwed them up again, when in reality it was the nasty combination of calorie dense, hyperpalatable, high-fat, high-carb, low-protein, low-micronutrient foods that did it the first AND second time.
Our modern food environment is one giant bear trap for the inattentive, and to pretend like it's the fault of any single macronutrient is so hilariously misinformed, that I don't even know where to start.
Oh I'm gonna save that snippet for future use!
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My hubby and I do long distance/endurance (horseback) riding. We always carb loaded in the past starting the day before and during the ride. I have done 3 25-mile rides since starting LCHF and my energy levels are tremendously improved esp at the end of the event. I was worried at the first ride but it was a huge success. My eating habits don't change at all now pre ride or during the ride. I don't miss the carb energy or the carb crash.
On the other hand we ate out two weeks ago and despite numerous questions w the waiter regarding ingredients I ate half a lovely plate of veal scallopini before I questioned the waiter AGAIN and he admitted their "mite" be a little flour on the veal. I was out of ketosis for the rest of the week and by mid-day was simply exhausted
Lesson learned, for me, carbs are NOT my friends. This is my WOE.2 -
@SharonAnderegg it's possible that in this case it's not just the carbs themselves but the wheat flour, especially if you have exhaustion for a week after it. You might want to check on gluten sensitivity or even celiac disease.0
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I am neither. Until July 3rd was on a "typical" way of eating including whole wheat breads plus occasional flour based treats and had no issues except my weight. Pretty sure the flour had enuf carbs to kick me out of ketosis and I got a wicked case of the"keto flu" as my body went back into fat burning. It was weird though as the first time I transitioned I did not have such a negative impact on my energy. Thanks for the thought though. We can all learn from each other's journey.0
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Carb load (and ride done). It was a huge success! Started Friday night with a couple glasses of wine. Saturday morning breakfast was low carb Vega shake but had spaghetti for lunch, a beer and some garlic toast in the afternoon with my wife(kids at grandparents). Dinner was pizza and a beer. Then a bday party that night, had some chips, veggies, crackers and cake along with some more beer. Sunday morning (day of the ride) woke up and had 2 syrup drenched waffles and then a tim horton's choc chip muffin and boston creme donut on the way to the ride. On the ride had several gels, granola bars and fruit then it was burger with bun and a beer at the finish line. Dinner that day for my dad's birthday was pasta, bread and salad with some wine and munched on chips before dinner. My performance on the ride was my best to date on hilly terrain and I finally outlasted my riding partner whom i've been chasing for 6 years!
This morning I skipped the weighin but i feel great.. and am now back on plan. All in all a fun and productive weekend both mentally and physically and I should be able to burn off much of the remaining water weight at ball hockey tonight 4
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