Carbs water retention reddit Try doing som This releases all the water that was just there, holding it. As someone who has been in a calorie deficit for over a year and lost 190 lbs, Ive experienced the water weight fluctuations so many times now that i can almost predict to a science how much weight im going to gain after eating salty foods, or too many carbs. Source - I’ve regained about 5-7 lbs since breaking keto in a mere few weeks without messing with calorie intake. Your free water levels will normalize appropriately, assuming the absence of any pathology. Oct 26, 2024 · It's very simple, people are not used to the fact that eating more carbs and salt the day before will cause you to retain water the next day. Slowly titrate up your carbs and assess your look around the time you’ll be on stage. you're going from full keto (less then 20g) to 450g carbs in one day?! no wonder you're blowing up. Carbs cause this too, something to do with glycogen. You can tell because you pee all the time. This creates a dramatic weight loss. This means that, eventually, your kidneys will decrease sodium reabsorption and your sodium levels will normalize. As you reduce calorie intake or carbs, glycogen is used up, releasing water. Ketostix don't work for dietary ketosis. Carbs are Carbohydrates are blamed for a lot of things, but when it comes to carbs and water retention, the accusation is a fair one. as long as you’re in a deficit you’ll still lose weight. Meat and veggies are already 70% water so the weight change isn't noticeable Much of the water weight is subcutaneous from lowered insulin/inflammation related water retention and changes in sodium handling in the kidney. * Fat storage (most human fat storage is just underneath the skin, or subcutaneous) also holds water due to its natural properties and presence of sodium. Jan 29, 2025 · From what I’ve read, the main culprits for water retention causing a chubby appearance are sodium, high cortisol, and inflammation. Also when I worked in supplements we frequently had people buy water pills to reduce bloat and water retention but you will pee more. If you are having water retention from carbs, the best option, if you don't want it, is to reduce the types of carbs you are having and the amount. Carbs in your gut can soak up 5 or more pounds of water. Weight is not the same as fat. you’ll probably gain water weight, but that’s all it is— water. Eating a diet high in sugary, starchy carbs requires your body to store the extra calories. if you're gonna have a "high" carb day I'd stick to 100g or less. you’ll look exactly the same, your measurements won’t change, and you’ll be on a diet you prefer. If you find yourself on a plateau despite running a documentable calorie deficit, cut the carbs back a bit and you may see the same thing happen to you. We would like to show you a description here but the site won’t allow us. The workouts that are challenging tend to incur the "worst" water retention. Try to pump up too or train then. As far as water retention, there is generally a 1:3 ratio of carb to water storage in glycogen. It's often easier to see the other way around when someone goes low to high carb. Obviously check your salt, it hides everywhere but your carb intake could do it too. It typically involves having an extremely low sodium diet with a gradual reduction of carbohydrates and an increase in cardiovascular activity to reduce as much body fat as possible (the process leads to very low water retention in the tissues allowing for more visible abs (less tissue surround the abs is sufficiently hydrated therefore Discouraged, I went back to low carb and within two days, two pounds had dropped off. Sodium reduction: Eating healthier, less-processed foods usually lowers sodium intake, which reduces water retention. Your body doesn’t have enough carb coming in through diet to store extra in the muscles. Where is it best, 50 carbs, 100, 200? The water retention is 100% higher on the lower salt high carb diet. I had lost the weight in fat, but the carbs had helped my body retain water weight. . Enter the week at maintenance calories and normal fluid intake. They just take a lot of water to digest. So the weight stays off until, as you experience, you eat enough carbs again. Don't trust them. I have no idea on your stats or diet but it could be a culprit. I was doing a low carb, low sodium diet to try and reduce as much water retention as possible because I like it when my face is slim. Cutting carbs does not make fat loss go faster. Even if you are in a 1000 calorie deficit you will still retain water. For every gram of glycogen, about 3–4 grams of water are stored. I was working for a little while, but then I noticed that no matter how little carbs/sodium I was eating (about 550 mg sodium and 150 carbs per day), my face and body was bloating instead of seeming slimmer. for every 1g of carbs (converted to glycogen) stored also causes 2-3g water retention. Trending back down now and happy with the added water retention for my training. Most water weight comes off in the first week through to week two. Stick to 20g net carbs per day to guarantee ketosis in 24 hours. If you’re actually stage ready going into peak week you shouldn’t need any carb/ water magic. this can also throw off your electrolyte balance as well, causing more retention. Though increased sodium intake does increase water retention, this water retention is limited by your kidneys and other homeostatic mechanisms. rjgzny ilat lpx dqvl docoa bjeodu gdez nkdraan tav mcgha sybic fybtx dszkcj iybv rowwb