When we are in the process of keto diet, we may constantly encounter bottlenecks, and these annoying bottlenecks have to increase the intensity of the diet in order to break through, the following recommended a Carb Backfill method (also called carb cycling method) for these friends who are bottlenecks to do the following reference.
The way fat is formed
Our body’s small intestine absorbs carbohydrates and then breaks them down into glucose and sends them to the liver, which then does further processing to synthesize glucose into liver sugar or fatty acids, with some of the liver sugar and fatty acids stored in the liver and some sent throughout the body. In addition to the liver, muscle cells can also synthesize glucose into hepatic glucose for storage. When the body’s liver sugar stock is full, all the excess glucose is converted into fatty acids and sent to various cells for storage, the main storage place being the hated fat cells.
Operation method of Carb Backfill
Carb Backfill method: First, implement a low-carb diet + intermittent fasting for 10 consecutive days to allow the body to deplete its stock of liver sugar, and then start doing the first carb backfill in the evening of the 10th day. Do a short intense exercise for 20 minutes (the best time to do this is between 3pm and 6pm) before you start the carb-refill. (The choice of carbohydrate should be low GI food, you can search the previous article of keto-kun, and the carbohydrate should not be excessive, the recommended carbohydrate amount is 50g~100g/day).
Carbohydrate refills must be paired with a strict low-carb diet to have a weight loss effect. If paired with other diets, including the general low-carb diet, the Akin diet, and the Mediterranean diet, carbohydrate refills will instead increase weight.
The next carb refill must be 3~4 days apart, that is, 3~4 days of low-carb diet + intermittent fasting, with 1 day of carb refill. The purpose of the carbohydrate refill is to use carbohydrate to stimulate the secretion of insulin and leptin, which in turn promotes muscle growth and maintains a high metabolic rate.
During the carbohydrate recharge day, only the evening can be recharged with the right amount of carbohydrate, the rest of the day is always a low-carb day.
Please refer to the bottom of the page for what to eat on Low Carb Day and Backfill Day.
Low Carb Diet + Light Fasting
Intermittent fasting is a discontinuous method of fasting, where instead of not eating all day or for several days, you eat every day, except that the eating is done at a concentrated time of the day (i.e., the eating window) and the rest of the day you fast.
From 8:00 am to 1:00 pm, fasting or drinking only bulletproof coffee and not consuming solid food, the purpose is to keep insulin from rising, causing fat burning to be urgently replaced with fat storage. In the morning the body will secrete the stress hormone cortisol to break down energy for the body to use in order to cope with the day’s work. Therefore, the morning is a great time to burn fat. If you take in carbohydrates at this time, it will stimulate insulin secretion, resulting in all the food decomposed towards the storage route, glucose → stored as liver sugar or fat, fatty acids → stored as fat. This is quite detrimental to fat loss. Therefore, the goal of the morning diet is to keep insulin as low as possible. Noon 1:00~9:00 pm, meal period. (Meals must be concentrated within 8 hours)
For days 1~10, a strict strict low carb diet + intermittent fasting is required in order to limit the strict low carb time. If you break the fast and consume more than 30 grams of carbohydrate or steal alcohol, you must start from the beginning. Always make sure you have a full 10 days to deplete your liver sugar stocks or the diet plan will fail. (30 grams of carbohydrate is approximately the amount of 2 slices of toast)
From the evening of day 10 onwards, start back to carbohydrate. From then on, maintain a strict low carb diet + intermittent fasting every 3 to 4 days, and then back to carbohydrate for 1 day. For example, if you do it on Friday, you can’t do it again until the following Wednesday, and the interval cannot be shortened.
Carb Backfilll day
The same fasting time of 8:00 to 1:00 pm (during this period, you can only drink bulletproof coffee) should be observed on the recharge day. Lunch is the same, but it is strictly carbohydrate and high fat (lots of healthy fats, lots of vegetables, medium protein), and only after intense exercise can you recharge your carbohydrate for dinner.
Before you refill your carbohydrate, do a short period of intense exercise (20 minutes or less) to get your muscles in a state of glucose craving. The exercise before back to replenishment is recommended to be done between 3:00 pm and 6:00 pm. Dinner on the back to replenishment day is moderate carbohydrate, medium protein and low fat.
Only “safe carbohydrates” should be consumed for the evening sugar on the backfill day, not junk food. Weight gain will occur after starch replacement, but the increase is in liver sugar and water (1 gram of liver sugar captures 3 grams of water), not body fat, so don’t worry, because it is impossible to gain several pounds of fat in one day, as long as the next 3~4 days of low-carb diet will consume the liver sugar and release the water.
The Carbohydrate Rebound Diet should be implemented for at least 3 weeks to decide if it is right for you. It is best to continue until your weight drops to your desired goal, and then make adjustments based on the actual situation.