In the second 24 hours, with an intake of 800 grams of carbohydrate and a fat intake of 97
grams, there was a fat gain of 127 grams (26) indicating that the body had shifted out of ‘fat
burning’ mode as muscle glycogen stores became full. This is unlike the suggestions being made
for the CKD, where the carbohydrate intake during the second 24 hours should be lower than in
the first 24 hours. A large fat gain, as seen in this study would not be expected to occur on a CKD.
As long as fat intake is kept low and carbohydrate intake is reduced to approximately 5
gram/kg lean body mass during the second 24 hours, fat regain should be minimal. Once again,
individuals are encouraged to keep track of changes in body composition with different amounts
and durations of carb-loading to determine what works for them. Those who desire to maximize
fat loss may prefer only a 24 hour carb-up. This allows more potential days in ketosis for fat loss
to occur as well as making it more difficult to regain significant amounts of body fat.
How long does glycogen compensation last?
Pre-contest bodybuilders (and other athletes) want to know how long they will maintain
above normal glycogen levels following a carb-up so that they can time the carb-up around a
specific event. With normal glycogen levels and no exercise, glycogen levels are maintained at
least 3 days. (27,28) It appears that above-normal glycogen stores can be maintained at least 3
days as well. (29)
Section 3: The carb-load and adaptation to ketosis
In addition to the topics discussed in section 2, there are a number of other issues
regarding the carb-load phase of the CKD. A question that currently has no answer is how the
carb-load phase will affect the adaptations to ketosis. Additionally, the question of long-term
effects of the CKD is discussed.
Effects of the carb-load on the adaptation to ketosis
As discussed in the previous chapters, there are a number of potentially beneficial
adaptations which occur during ketosis in terms of decreased protein use and increased fat use.
A question which arises is how the insertion of a 1-2 day carbohydrate loading phase will affect
these adaptations.
To this author’s knowledge, no research has examined the effects on ketosis to repeated
carbohydrate loading. Recall that most of the adaptations to ketosis, especially maximum
protein sparing, require at least three weeks to occur. A question without an answer is whether
these adaptations will take longer, or whether they will occur at all, with repeated carbohydrate
loading. Anecdotal experience suggests that they do in fact occur, but research is needed in this
area.
Since no physiological measures of the adaptations to ketosis have been measured (except
in the short term), it is impossible to make any conclusions regarding the long term adaptations