Video: 10 Carb Up Meals. Why You Should Carb Up… and How To Do It

10 Carb Up Meals #lowcarb #keto #carbup #hflc #ketogenic

10 examples of what a carb up looks like in a ketogenic eating style(with pictures) and how I carb up. Plus, a plate guide so you can do it, too.

My success with low-carb, keto living came when I embraced CARB TIMING.

So many women that I speak with about eating keto (low-carb, high-fat) tell me that they “can’t do it,” they often feel “off” and only, “last 30 days” or, “start losing their hair/energy/mind” and stop before the going gets good.

Upon further investigation, it ALWAYS comes up that these keto ladies did not practice carb-ups. Maybe this woman is you. Maybe you’re eating keto but not feeling right? Maybe you’re convinced that carb-ups are the way to go, but you have no idea where to start? Or, maybe you’re deathly afraid of carbs and confused why the “low-carb, keto girl” is recommending we eat carbs.

Lucky for you, you’re not the only one. Of all of the keto questions I receive on a daily basis, there are the most common (and they’re all about carb-ups!):

  • Why should I have a carb up day on keto?
  • Should women have carb nights while eating keto?
  • Who benefits from carb ups?
  • If I decide to do this carb up thing, what do I eat during a carb up?

If your brain is a mess trying to figure out this whole carb-up thing on keto, today’s keto video is a must-watch.

For video transcript PDF, scroll down.


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  • What a carb-up is
  • Why carb-ups on a low-carb, keto eating style work
  • Who should do carb-ups
  • 10 meal examples of a nightly carb up for women


Have you added carbs to your nightly keto routine as per my keto program, Fat Fueled? How are you feeling?

Let’s chat about it in the comments so that other women (just like you!) can see just how powerful a practice this is!

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Comments | Leave Your Comment

  1. Hi Leanne! I’ve been keto for about six months and am giving carb ups a go for hormone balance, plateau and hair loss. I have your fat fuelled book and am just wondering how much protein is ok on a carb up day? I am doing the once a week carbup at night :) thanks!

    • I’m so excited for you to give carb ups a try! Feel free to leave protein the same, you only need to lower fat and increase carbs. Good luck!

  2. Hi Leanne,
    I have become your #1 fan!! I started the Keto diet August 1 at the advise of my Dr. I’ve only lost 6lbs but I’m sticking with it. I have listened to EVERY one of your podcasts since August 1- I’ve started riding my bike–looking forward to listening to your podcast was my motivation to get out of bed!! For REAL!! I bought your Keto book on Amazon. If I buy the Holiday cookbook online can I get access to your private Facebook group?

  3. Do your carb ups knock you out of ketosis? How many carbs at a time would you suggest when doing carb ups 3-4 times a week? I want to see if it’ll help with my hair. I’m experiencing crazy amounts of hair loss plus an excessive oily scalp with burning/itchiness. I’ve been eating keto for about 8 months now and I don’t want to stop, but I need to get the hair loss under control asap.

  4. Hi…you mentioned “pate” on your plate. What kind of pate…..chicken, salmon…?

  5. Hi Leanne, great video. Been doing keto now since beginning of July and weightloss came to a stop almost 2 weeks ago. Read about carbing up but not in a healthy way; using pizza and ice cream! Feeling reluctant but I did try that yesterday ( and had 2 glasses of red wine as well ).
    But needless to say I don’t feel like doing this on a regular basis!
    Your method seems much better; going to get me some beets now ( together with onion and herring sooo good!). Greetings from Amsterdam.

    • Sounds like an awesome plan! Keep me posted on how it goes for you with the beets :)

  6. Hi Leanne,

    I started low card on 21/6 right after the last day of my period, i lost couple 3-4 lbs in the first month(i dun have much to lose), but for some reasons, those pounds have made a ‘return’ since early August.

    I’m still in keto, but not losing weight, no period since June with terrible sleep..what should i do??

    Nana from Hong Kong

    • Hey Nana! It sounds like it’s definitely time for a carb up. Also, please make sure that you’re eating enough overall. Hair loss, period loss, and poor sleep are all signs of not eating enough calories.

  7. Hi Leanne,

    I’ve been using Keto for a month now. I’ve lost about 8lbs. In the beginning it was great. I had a little more energy then it would go away and back to exhausted. But I was staying full and having zero cravings. I really think I have some thyroid (though they say I’m still in normal range, but have a lot of the symptoms) and adrenal (also a lot of the symptoms) issues. With that said I’ve not felt any consistent surges in energy and feel like I’ve stalled and not losing weight. Especially when I have a LOT to lose. I’ve started to feel cravings come on and feelings of depression. What would you recommend? Losing weight has always been such a huge struggle. Especially after 5 kids, high stress and zero energy. HELP!

    • It sounds like you could benefit from incorporating carb ups. Have you given them a try yet?

  8. Hello! I love your video and your story. You are very inspiring! I have a question, when it comes to hair loss, how often should I do a carb up? I have been eating a ketogenic diet now for four months and my hair has been falling out quite a bit over the last month. I lost almost 20 pounds, but have stalled. I don’t want to lose all of my hair, but I also don’t want to get sucked back into eating carbs again because my whole life seemed to revolve around them. Do you have any advise? Thank you so much!!

    • 1-3 times a week is a good place to start, but I’d just experiment and see what works best for you. You may need more, you may need less. Carb ups often help break weight stalls too ;)

  9. Hi Leanne! I’ve been watching your videos and reading your book and learning a lot. I started eating keto 3 months ago and have lost almost 35 lbs. In the last month I’ve noticed significant hair loss and within the past 2 weeks I’ve noticed a drop in energy and have been feeling fatigued. Do you think carbing up would help with both of these issues?

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