Keto Carb Ups 101

Keto Carb Ups 101 #nosguarcoatingpodcast #keto

Keto podcast, Leanne running solo sharing the ins and outs of carb ups on a ketogenic lifestyle.

  • What a carb up is
  • Your body during and after a carb up
  • How to know if carb ups are right for you

SHOW NOTES + LINKS

The podcast has changed to The Keto Diet Podcast. Subscribe and listen on iTunes or your favorite podcast app.

TIMESTAMPS

  • Announcements (04:25)
  • What a carb up is (09:14)
  • Your body during and after a carb up (26:55)
  • How to know if carb ups are right for you (43:01)

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REFERENCES

1. Enriori PJ et al “Leptin Resistance and Obesity” Obesity (2006) 14, 254S–258S; doi: 10.1038/oby.2006.319.

2. Letters to Nature 401, 73-76 (2 September 1999) | doi:10.1038/43448; Received 7 May 1999; Accepted 13 July 1999.

3. Enriori PJ et al “Leptin Resistance and Obesity” Obesity (2006) 14, 254S–258S; doi: 10.1038/oby.2006.319.

4. “Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.” Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7. Sofer S1, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.

5. “Optimizing fat oxidation through exercise and diet.” Nutrition. 2004 Jul-Aug;20(7-8):716-27. Achten J1, Jeukendrup AE.

6. “Do ketogenic diets really suppress appetite? A systematic review and meta-analysis.” Obes Rev. 2015 Jan;16(1):64-76. doi: 10.1111/obr.12230. Epub 2014 Nov 17. Gibson AA1, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A.

“Ketosis and appetite-mediating nutrients and hormones after weight loss.” Eur J Clin Nutr. 2013 Jul;67(7):759-64. doi: 10.1038/ejcn.2013.90. Epub 2013 May 1. Sumithran P1, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J.

7. “Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.” Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7. Sofer S1, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.

8. “Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry.” Metabolism. 2009 Jul;58(7):920-6. doi: 10.1016/j.metabol.2009.02.025. Katayose Y1, Tasaki M, Ogata H, Nakata Y, Tokuyama K, Satoh M.

“Relationship between overnight energy expenditure and BMR measured in a room-sized calorimeter.”  Eur J Clin Nutr. 1999 Feb;53(2):107-11. Seale JL1, Conway JM.

“Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry.” Metabolism Clinical and Experimental July 2009Volume 58, Issue 7, Pages 920–926. Yasuko Katayose, Mami Tasaki, Hitomi Ogata, Yoshio Nakata, Kumpei Tokuyama, Makoto Satoh.

9. “High-glycemic-index carbohydrate meals shorten sleep onset 1’2’3.” Am J Clin Nutr February 2007 vol. 85 no. 2 426-430. Ahmad Afaghi, Helen O’Connor, and Chin Moi Chow.

10. “Night work may impair glucose tolerance.” American Academy of Sleep Medicine. Science Daily, 3 June 2013.­­

11. “Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.” Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7. Sofer S1, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.

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Comments | Leave Your Comment

  1. I am considering doing a KETO DIET again, and am reading up. I don’t understand how a person can eat carbs while on a KETO DIET. I was in ketosis recently for about 9 months. During that time, if I ever ate carbs (especially if even TINY bit of sugar), I was fueled with super energy for at least 12 hours. Sleep was impossible for 12-24 hours after eating carbs. Is this abnormal? It took about 3 months for me to slowly adjust to eating carbs again.

  2. Hi there. So happy that I stumbled on your podcast. I am a health coach and practice ketosis myself. Wanted your opinion on the carb-up with workouts. I workout in the mornings Monday-Friday (intervals, weight training, etc.). I generally have been eating carbs (starches and/or fruits) after my workout with proteins and fats. I never eat carbs at night. I have hit a plateau and am noticing cravings in the afternoon for any food. ha! :) Is it best to have the carbs only at night? or would you recommend the carbs post workout and at night? I do have to have some type of carbs most days or I feel awful. I even do carb cycling with a bit higher carbs in the morning post workout every few days and then super low carb the other days with having minimal carbs post workout on those days. Hope that makes sense :) Thanks! I can’t wait to listen to all of your podcasts! :)

    • Thanks for listening! Carb ups don’t always need to be at night, you can do them after a workout if you prefer. If what you’re doing is working well for you, then keep it up! If not, you could try switching to nightly carb ups. Good luck!

  3. The stress part is the killer! I noticed that I put on 10 pounds after our reno work on our main bathroom began back in April. It was suppose to take 1 1/2 weeks and now it’s the end of July and still not done! I didn’t realize it until you pointed it out with your own renovation. Arg! I thought I was going crazy!

    I’m going to make some changes and listening to this! Thanks!

  4. Thanks Leanne! Makes so much sense, and answers so many questions! Bravo!!!

  5. Hey Leanne,

    Thanks for this podcast, loved it! In any of your research, did you encounter what to do if you work a non-standard day (not 9-5), or, say if you are travelling to another time zone and you are suddenly eating carbs at what would be morning here, but is evening in Europe for eg. How should you handle carb-ups in those tricky situations, because I am wondering if the body adapts ok?

    Thank,
    Karen

    • Karen, If you’re switching time zones, fast the whole time while you’re traveling there, and then eat according to your destination’s time (i.e. if you normally eat carbs in the evening where you live, then eat carbs in the evening in Europe).

  6. Leanne,
    I love this podcast. You have nailed it in on the head.
    You have clarified many grey areas. You have done well.
    I am getting your Keto Bundle.
    Zazi

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