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?
Thread: Reintroducing carbs after keto
10-05-2008, 09:43 PM #1
Reintroducing carbs after keto
10-05-2008, 10:00 PM #2
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10-05-2008, 10:31 PM #3
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.
10-06-2008, 07:41 AM #4
10-06-2008, 08:50 AM #5
Add 25-30 grams per week until you are back to your 'normal' intake.
If you add carbs in too fast you will regret it.Food quality does not change the laws of thermodynamics. Provided you consume adequate protein, EFAs, fiber, and vitamins and minerals you can eat whatever you want.
The only difference between a 'clean' and a 'dirty' food is how much of it you eat.
The Glycemic Index is meaningless unless you eat carbs alone in a fasted state. As soon as you add fat, protein, or fiber to a meal or have eaten in the previous 4-6 hours the GI is irrelevant.
10-06-2008, 12:29 PM #6
Is there still that much potential for fat gain even with calories kept in a deficit? I understand the water weight and don't have a problem with that, I just thought that as long as calories were kept in check, there wouldn't be the potential for rapid fat gain. I'm not planning on keeping the same meals that I had on keto and simply adding carbs to them, I'd reduce calories from fat to compensate for the added calories from the carbs.