Should You Do Carb-Ups on the Keto Diet?

I realize doing carb-ups on the keto diet is becoming quite the controversy in the keto community and just wanted to throw my 2 cents in. I've been keto off and on since I was 25 (that's *cough* 17 years *cough*) and most recently steadily in ketosis for almost 2 years now. I've experimented with all kinds of versions of keto and have researched it into the ground. So, should you carb up on your ketogenic diet? Grab a keto mocha and let's chat about it.

 

OK, first Robert Sikes of Keto Savage has a really great podcast on what's going on lately if you're interested. He pretty much thinks exactly as I do on the subject. Check that out here. 

What is a carb up? Most people in the keto community are familiar, but for those who aren't, a carb-up is basically just taking in more carbs than you usually would on the keto diet in a short period of time. It's similar to carb loading. It can be done timed around exercise, as a heavier carb meal, or even before bedtime. Some people stick to clean carbs like sweet potatoes, while others make it more along the lines of the cheat mentality like a cake pop. Amounts of carbs vary per person, but generally 20 grams+ are consumed at one time in a short time period. It's not generally the same as a cheat day (don't get me started...), it's usually all in one shot.

Many keto influencers, "experts", personalities, whatever you want to call them, are advocating for carb-ups. This is actually nothing new. It's been going on for a few years. They cite some research (I agree with Robert that most of it is flawed as the subjects are not long-term keto adapted) and self experimentation. OK, fine. For them.

But not for me. And probably not for you either.

A lot of the people advocating for carb-ups are young, healthy weight individuals, who do not struggle with the things that many of us do. 

Here's the thing, carb-ups are not going to serve the majority of the keto community well. Those who probably won't do well on carb-ups:

1. People with weight to lose.
2. People who have a weight loss to maintain.
3. Carb addicts.
4. People on keto for neurological benefits.
5. Those dealing with eating disorders, past or present.
6. Binge eaters triggered by carby foods.
7. People with blood sugar or insulin resistance problems.
8. Older folks.
9. Those with slower metabolisms, or just plain busted metabolisms.
10. Folks striving for therapeutic levels of ketosis. 

For people like that- people like me and likely you- carb-ups are going to sabotage their efforts. Completely. 

I find carb-ups tend to:

1. Mess with true adaptation.
2. Perpetuate the "cheat" mindset.
3. Increase cravings (that keto normally combats).
4. Keep you carb dependent, mentally or physically.
5. Screw with blood sugar and insulin stabilization.
6. Encourage falling off the wagon completely.
7. Interfere with the amazingness of true healing that goes on when you get in a good deep state of keto adaptation and simply stay there.
8. Make me feel like crap.

I'm no "expert", I'm just a keto chick with a blog and some life experience. So, my 2 cents? Carb-ups mess with a successful keto diet. Period. For the majority of individuals they are a train wreck waiting to happen. Even for runners like me, even for most crossfitters (as I've dabbled with). Yes, there are the exceptions, but they're the few not the many. 

Don't blame the keto for what the carb-ups did.