Quick Tips for Your First Keto Carb Up

Quick Tips For Your First Keto Carb Up #keto #lowcarb #highfat #theketodiet

Switch up your low-carb routine with carb-up pick-me-up. The essentials for your first keto carb-up are hot off the press: when and how often you should do a carb-up, how many and what type of carbs you should get.

Okay, you’re loving keto. You’re finally getting the results you’ve always dreamt of and your body is beginning to heal. Yet, things are just getting a little, well, stale. On top of that, you’re not feeling so hot, certainly not as good as you felt when you first embarked on your keto expedition. Welcome to the wonderful world of carb-ups.

When you first wade into the ketogenic waters, it’s easy to assume that carbs have the same place in your diet as paint thinner. But they’re not the boogeyman they’re made out to be. The occasional carb-up can actually save your keto butt, especially if you’re a woman. The key is to utilize those carbs strategically. Not sure if carb-ups are for you? Check out this dandy video and blog post.

If you’re finding yourself stuck, if your hormones are still a bit out of whack, or if you’re just not feeling up-to-par, this video will deliver the lowdown for your first keto carb-up.

For video transcript PDF, scroll down.



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  • Why carb-ups?
  • Carb-up timing & frequency
  • What type of carbs to eat
  • The amount of carbs to get


Have you consummated a carb-up? How did it switch up your keto? Give the family your inspiration and know-how in the comments!

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Comments | Leave Your Comment

  1. Hi Leanne! How soon after a carb up meal should I check my (blood) ketones to check and see how particular foods affect me? Thanks for being awesome!

  2. I have been on Keto for three weeks no cheats, I feel great but I could use more energy when I exercise. My question is, will doing a carb up knock me out of ketosis and will I experience any of the dreaded “keto flu” when I go another 2 days in 20g of carbs? I plan on sticking to veggies for carbs initially. You had me at beets…I miss beets so much!

    • When done correctly, you should slide right back into ketosis the next morning without keto flu symptoms. Start small if you’re worried about it!

  3. I had my first carb up today and I am nervous! What did I do to myself!? Although it felt great! I am a little confused, is it best to do a carb up meal, or carb up day? I ended my day with 107 net carb and 13g fat. Am I doing this right? I hope I didn’t mess this up!!

    • Most people find that a carb up meal in the evening works best for them, but it’s totally up to you! I’m glad it felt great– you must have done something right ;)

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