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Keto/Carb Cycling?

by (83)
Updated about 23 hours ago
Created July 24, 2014 at 12:42 PM

Does anyone here do keto/carb cycling, eating ketogenic for the majority of the time then having days of higher carb?

How do you do cycle it? Amount of carbs on carb up days? Different exercises during the keto/carb cycles? What are the benefits you've noticed?

Info about me & my goals in the comments below

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83 · July 30, 2014 at 12:03 PM

You may be right, I've been low carb for the best part of 2 years now and when I first went low carb it was because I was seriously intolerant of carbs, even half of a lemon juiced would give me undesirable symptoms, but now i find now I can go upto 100g, although at the upper end of that I start gaining fat. You're right that I need to get a BG/Ketone meter to be sure i'm not slowly killing myself by carbing up at the weekends.

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5356 · July 30, 2014 at 11:35 AM

It's possible that, unlike me, you've been in deeper ketosis long enough that you tolerance to carbs is better. The only way to know for sure if to test your blood.

I know that I enjoy being a fat burning beast..i just wish I could bump up the carbs and not feel any different other then an added performance to strength training..but at the same time..I now KNOW that carbs need to be treated like a exgirlfriend...I can be polite...but carbs are and Ex' for a reason.

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83 · July 29, 2014 at 3:28 PM

Yeah if you find carbs addictive (maybe that should be if you're human!) then it may not be good to keep trying to add in carbs if you can't tolerate them well or go nuts on them when you reintroduce. I find it farily easy to stick to salads or other non-starchy veggies during the week then load up on potato curry on the weekends, maybe even some ice cream. I'm just not sure if it's optimal rather than just eating some carbs everyday and adapting to that, or staying keto-adapted all the time.

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83 · July 25, 2014 at 4:31 PM

Looked into his site, different ways of carb backloading, most say whether you have carbs everyday or 1x week to have them late in the day preferably after strength training. I do notice that I can have crazy cheat nights where I wake up the next day lean just like any other morning. I like the idea of doing strict keto 5-6 days per week then eating liberal carbs 1-2 days per week, i'm fairly sensitive to carbs so everyday isn't an option. I find it as easy to gain muscle as I do to lose it, I often wonder if I could just figure it out I could get the physique I want and maintain it easily.

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1005 · July 25, 2014 at 3:09 PM

I listened to this the other day, good interview. (starts around the 7m mark.)

http://www.blogtalkradio.com/undergroundwellness/2...

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83 · July 25, 2014 at 2:59 PM

Thanks for reporting what you've found. I do tend to play around with it a bit and my general rule is when I go higher carb i make sure to exercise more the following day. I find i feel best around 70g carbs with a small amount of that as starch, but not eating much during the day, maybe some sardines, then one large meal in the evening, even though it's at 70g I reckon i'm still in ketosis for most of the time due to the long daily fast, although when I drop to 20-30g carbs the fat burning definitely speeds up, at least for a few days, and if I go upto 90g carbs I start to gain fat.

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83 · July 24, 2014 at 12:49 PM

I exercise but job is sedentary, if I eat 90g of carbs daily I start to gain fat, if I eat keto then I can stay lean easy, as long as I use muscle I don't lose any lean mass.

I'm hoping that adding carbs (100-150g) for a few days won't cause me to start gaining fat but will allow me to build lean mass. The only reason I want to eat carbs is because taters have lovely mouthfeel, micronutes, and can help with building.

During the week I tend to do yoga/walking and kettlebell just before dinner, on the weekends I do hikes & sprints, i'm thinking that keto during week, carbs on weekends could work

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5356 · July 27, 2014 at 11:37 AM

I tried it a couple of months ago because I'm prone to keto rash. I was looking to get rid of it after having it hang around for easily a month or more, and upping the carbs is suppose to improve your gym results.

My first n=1 I tried doubling my carbs to a little over 40 grams using 2 small bananas after a workout. I wanted to take things slow to monitor any changes. I felt a little odd and was bloated a bit the next day. I tried again two weeks later. I upped the carbs to over 60, 2 bananas, rice (100 grams). I felt pretty much the same as the first attempt, but my sleep was very poor, I felt, anxious while sleeping and decided the next day that I would wait 3 weeks and deplete my stores, try and border when my rash would start to reappear...at least, that was the plan.

I fell off the wagon...went off the rails...went bat shat crazy...I craved anything carbs...I wanted chips, pop, all the fried chickens...potato scallop for days..I would have sold a kidney for some peanut M&Ms...I bought some fried chicken, ate 5 pieces and felt full in the way I did eating SAD..but I was NOT satiated..I wanted more...MORE..and that was when something in me broke, I got so disgusted with how my mind was spinning it's wheels, that I ate almost an entire package of cream cheese with some pepperoni slices...I went from full, to gross in about 20 minutes...

I didn't go to the gym again for weeks...my cravings were still out of whack, my energy was all over the road, my sleep had become poor, and every time I thought about anything in the chips family or extended family, I'd drink a pint of whipping cream.

It took me a LONG time to feel normal again...CKD is not for me, I can get up to about 50 grams of carbs I've come to discover, but for at most a 72 hrs...more than that and I get moody, my eating window starts to get longer, and my eyes start wondering, trying to remember through sight what a double chocolate dipped glaze donut tasted like.

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83 · July 29, 2014 at 3:28 PM

Yeah if you find carbs addictive (maybe that should be if you're human!) then it may not be good to keep trying to add in carbs if you can't tolerate them well or go nuts on them when you reintroduce. I find it farily easy to stick to salads or other non-starchy veggies during the week then load up on potato curry on the weekends, maybe even some ice cream. I'm just not sure if it's optimal rather than just eating some carbs everyday and adapting to that, or staying keto-adapted all the time.

76026e8ef496039d5075440ff731aa0d
0
5356 · July 25, 2014 at 12:17 PM

I tried it a couple of months ago because I'm prone to keto rash. I was looking to get rid of it after having it hang around for easily a month or more, and upping the carbs is suppose to improve your gym results.

My first n=1 I tried doubling my carbs to a little over 40 grams using 2 small bananas after a workout. I wanted to take things slow to monitor any changes. I felt a little odd and was bloated a bit the next day. I tried again two weeks later. I upped the carbs to over 60, 2 bananas, rice (100 grams). I felt pretty much the same as the first attempt, but my sleep was very poor, I felt, anxious while sleeping and decided the next day that I would wait 3 weeks and deplete my stores, try and border when my rash would start to reappear...at least, that was the plan.

I fell off the wagon...went off the rails...went bat shat crazy...I craved anything carbs...I wanted chips, pop, all the fried chickens...potato scallop for days..I would have sold a kidney for some peanut M&Ms...I bought some fried chicken, ate 5 pieces and felt full in the way I did eating SAD..but I was NOT satiated..I wanted more...MORE..and that was when something in me broke, I got so disgusted with how my mind was spinning it's wheels, that I ate almost an entire package of cream cheese with some pepperoni slices...I went from full, to gross in about 20 minutes...

I didn't go to the gym again for weeks...my cravings were still out of whack, my energy was all over the road, my sleep had become poor, and every time I thought about anything in the chips family or extended family, I'd drink a pint of whipping cream.

It took me a LONG time to feel normal again...CKD is not for me, I can get up to about 50 grams of carbs I've come to discover, but for at most a 72 hrs...more than that and I get moody, my eating window starts to get longer, and my eyes start wondering, trying to remember through sight what a double chocolate dipped glaze donut tasted like.

Truth.

Cf08ad26759fdd206a2c9f9385080a57
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1005 · July 25, 2014 at 6:27 AM

I've done a couple backloads, (maybe two or three times over the course of 6mo or so), where I threw down a quick extra 100-150g after dinner of the higher glycemic variety, where I'm otherwise eating very high-fiber / low GI ~30-50g/d divided into 2 meals (1 on IF day) almost full time. It felt pretty good, actually. I get a little bit of a hot flush during the meal followed by notable improvements in my workout the next morning. I was stuck around <3mi for a while, where after the first time I did that, I effortlessly hit ~10k barefoot and felt great with plenty of energy to keep going. (I only stopped running because I had been going for an hour straight and my right big toe was getting a little sore.) When it works, it almost seems to ramp up your ability to burn fat and push your muscles harder. ymmv. The last time I did it was the night before I moved a bunch of furniture, and it was a breeze.. got the whole place moved before breakfast.

I say play with it, keeping it low when it feels good to keep it low, then increasing it higher when you need it higher or want to employ some strategy.

I've got some superstarch somewhere back in the cabinet I've been meaning to play with. Not something I would want to take frequently, but it should be an interesting hack for the trick bag.

Lately, I've been keeping a log on my calendar of exercises, IF days, rest days / and backloads / notes after I do the exercises (rather than a schedule). On the exercises, I write --, -, +, ++, (or nothing) next to the notes for how well it went. The backload days often come after a string of -/--'s days and push it into ++ territory. Useful for finding things that work and remembering to take rest days.

Medium avatar
83 · July 25, 2014 at 2:59 PM

Thanks for reporting what you've found. I do tend to play around with it a bit and my general rule is when I go higher carb i make sure to exercise more the following day. I find i feel best around 70g carbs with a small amount of that as starch, but not eating much during the day, maybe some sardines, then one large meal in the evening, even though it's at 70g I reckon i'm still in ketosis for most of the time due to the long daily fast, although when I drop to 20-30g carbs the fat burning definitely speeds up, at least for a few days, and if I go upto 90g carbs I start to gain fat.

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