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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Happy Keto Body


  1. Hi, I have been keto for 2 months. I’ve lost 25lbs. Loving it so much! But my hair has literally fallen out in clumps. It is so thin I am scared. I watched your videos about carb ups etc. I’m just confused with hair loss should I be doing a carb night or should I be adding healthy carbs in at dinner time every night like the examples you showed. Thank you so much for the help. So tired of trying to find the answers. I just want my hair back. :(

  2. I am anxious to try carbing up. I’ve lost 33 lbs since Oct 2017 feel amazing. I suffer from insulin resistance, my fasting blood sugars are still in the low 100’s. Had a total thyroidectomy in 2016. I have hit a plateau no weight loss going on 3 weeks. Do you think it will help? Oh I feel amazing, no brain fog, lots of energy, move like a teenager.

    • Hi Yvonne! Give it a try to see how it makes you feel, then work from there!

  3. From this video, I wasn’t 100% sure if someone like myself should start carb-ups, as I have just restarted on Keto about 2-3 weeks ago. For carbing up, do you recommend getting into a keto-adatped state first, or have you found it can work just fine if you do this so early on? In my head, I feel like I am messing up my ability to be in a kets-resourced state. Thanks, Leanne!

    • Hey Danielle! I generally suggest people wait until they’re fat adapted before trying carb-ups, more as a protection against going overboard with them. I’d give it another week or so, unless you’re really feeling the need!

  4. Thank you so much for your videos. They are very helpful.

    I’ve been doing keto since mid November, never cheated or been out of ketosis, I’m totally that person you speak of in your video scared to eat a sweet potato, but my hair is changing and not for the better. I’ve heard that b vitamin would help, so I’ve been taking those, ordered collagen a few weeks ago and have been putting that in my coffee every morning, hoping I will see an improvement soon. I’m losing SO much hair and not only that but it went from healthy to very frail and lots of breakage. If I let my hair air dry in the past, it looked like I stuck my finger in an electrical outlet, so much frizz. Now it dries straight and flat but super super thin. I don’t mind that, but with all the hair I’m losing, it’s very unhealthy looking and I have always been able to wait a year in between hair cuts. I already had to schedule one at 3 months because my hair is looking horrible :( Do you think carving up 1-2 times a week would help? When you do this, are you often back in ketosis that next day? I do have a monitor to check because I knew I was going to pursue this at some point. Sorry for the long post. Any advice would help! I’ve lost 25 pounds and feel great, definitely interested in your feedback.

    • Hi Brittney! I’m so sorry you’re having this issue! Yes, I really improved the quality of my hair with carb-ups. Try adding a carb up meal as your last meal of the day 1-2 times a week and see how you feel. When I eat a carb up late in the day, I usually wake up back in ketosis, so don’t worry too much! For other tips, check out this video about my hair on keto!