Video: Time to Carb-Up? Signs To Watch For + Why I Do It.

Time to Carb-Up? Signs To Watch For #video #keto #lowcarb #paleo

Carb cycling on a high-fat, low-carb, keto eating style. 3 strategies, how to do it, what not to do + tips for success.

If there’s one thing I regret when I started eating high-fat, low-carb, keto, it’s that I waited way too long to do my first carb up.

In all honesty? I got a little scared of eating carbs. I went months fighting the urge to eat a little bit of carrots, sweet potato or yam thinking that powering through would help me reach my goals quicker. Yah, it didn’t. If anything, it made things worse.

I don’t want this guilt for you. So, I made this video.

Today, we’re going through the 3 strategies for carb ups aka carb refeeds – why I (now) practice carb ups, how often to do them, why they work, and more.

A must-watch if you’re using a ketogenic, high-fat eating style to heal your hormones, build muscle and/or reset your health.

For video mini guide & transcript PDF, scroll down.


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  • Why I carb-up
  • When to carb-up and how to do it
  • The 3 different carb up and carb refeeding strategies to pick from


Which of the 3 carb-up strategies have you done? What was your experience?

Lets chat about it in the comments!

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Comments | Leave Your Comment

  1. Hi Leanne,
    Thanks for the video. It is most helpful.
    I started the Keto diet about 6 weeks ago and lost decent amount of body fat and felt and looked so good. Much better cognitive ability, tons and tons of energy and healthier looking skin and awesome mood. All of these great things disappeared when I decided to have a ‘cheat day’. When I say cheat day, I am not talking carbing up here; I pretty much stuffed my face with sweets!! I have since been unable to get back into ketosis and been feeling absolutely horrible. No energy and I feel like crap. I didn’t eat any healthy carbs on the day I decided to cheat and not sure if this has contributed to the issue. Help please!! Any advice would be greatly appreciated.

    • I’m so glad it was helpful! Hey, it happens to all of us– I would just start eating keto again and don’t worry about it. If you ate lots of sugar and other foods that don’t agree with you, it makes sense to not feel great afterward. Be patient with your body and trust the process, you’ll get back to where you were. Next time, perhaps try a simple carb up with a sweet potato or apple instead.

  2. Hi Leanne! I just came across your post and I love what you’re saying! I’ve been on a keto diet since the end of March. I had good results for awhile and now I struggle to get half a pound off and keep it off. In July I was diagnosed with PMR and had to go on prednisone. The doctor said the keto diet is the best option to not gain weight on prednisone. So that was good, but I still have 25 more pounds to go to my goal. Anyway, so now I am deathly afraid of carbs and the thought of a carb up scares me to death. Will doing a carb up meal really mess me up? I really don’t want to gain weight back.

    • Don’t be scared! In my experience, carb ups are nothing to be afraid of ;) Remember, a carb up isn’t supposed to be an all-out “eat all the carbs” free for all. Just start with something simple, like adding an apple or some sweet potato to your evening meal. Make sure to lower the fat content of your meal if you do that. If you give it a try, let me know how it goes!

  3. Hi Leanne,
    I`m following a lchf diet since 6 month and nothing happend. No weight loss, no loss of inches on waist or belly. My goal was to lose only 2-3 kg. I eat between 20 and 35 g carbs per day. My highest ketones were 1.5. I never tried a carb up. Do you think that´s the secret to lose some weight eventually?

    • Yvonne, I’d love to hear an update on your situation. I seem to be in the same boat after 2 months, no weight loss but also worsening depression. Hope to hear back about your carb up results.

  4. I’ve been doing low-carb for almost 3 months, and my period is gone. I’ve added carbs to my diet since last week, I can see the traits of the period is coming back, should I continue to carb up until it arrives?

    • Yeah, if it’s working for you, keep it up! You may also want to make sure you’re eating enough overall and not over-exercising.

  5. Hi Leanne–what is the science behind lowering fat when doing a carb up at night? Thank you for your amazing information and resources!

    • Hey! I can’t point you to a particular study, but I’ve personally found sub par results when combining too much fat with a carb up meal. If you find that carb ups aren’t leading to awesomeness, I recommend trying to reduce your fat intake during the carb up meal a touch to see whether you respond well. By a reduction, I mean have perhaps 1 tablespoon of fat with dinner. There is still fat in the meal, but not nearly as much as what you’re probably used to at this point. Hope this helps!

      • This is far from a scientific explanation and I’m not sure about the validity of it, but my trainer, who recommended the keto diet for me, said that protein with fats is good, protein with carbs is good, but carbs with fat is NOT good. Carbs make fats “sticky”.

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