On my 16/8 IFCC plan, I personally fast from midnight to 4pm EVERY day. Sunday is usually the only day of rest I take. These UCPs poke holes in the mitochondria of cells (ie, muscle cells). After all, you’re not eating carbs, so you won’t have an insulin spike. Can you give me some insight as to what may be driving up my fasting gluclose and A1C if I'm not eating high carb foods? I intentionally made the meals similar day to day to show you how to make the needed changes on different days. Consider the problem of the long-term low-carber trying to pass a glucose tolerance test. Jan 27, 2020 - The Best Exogenous Ketones For Getting Into Ketosis On The Keto Diet Carbing up can be really helpful, but not all carbs are created equal! Your muscles may take up to two weeks to become fat adapted, though. If you're wondering what is ketosis then check this post and get a free ketosis meal plan. Not only do our bodies need carbs, but it may cause internal damage from removing them from our diets. After 16-18 hours of fasting, the body starts pumping out growth hormone, which is responsible for lean muscle growth and fat burning. My style of Intermittent Fasting doesn't mean that you fast until a certain time and then just eat whatever you want – though it’s not far off from that much of the time. Staying hydrated is the most important component to a successful fast. Trialed & tested for best results. I was quite surprised that my carb intake on a typical day is already about 100g through the no carb bircher breakfast, no carb ploughmans lunch and then chicken with vegetables for supper. A 16/8 IF plan is intended to be done every day, indefinitely. That said, some people won't actually hit a plateau, depending on their starting points and end goals. Mix Pre JYM and Pro JYM in 16-24 ounces of water. Each time you hit a plateau, jump to the next "phase" by converting another moderate-carb day to a low-carb day. Plus, even if your body is no longer in fasting mode, you can still benefit from some of its processes; fat-burning ketosis, for example, still occurs after feeding, so long as you remain under 50 grams of carbs per day. Of course, the effects might not make you feel so sleepy on a low carb diet, but it will account for some of it. Add shrimp and desired seasonings. On your three low-carb days, you’ll consume either 0.5 gram or 0.25 gram of carbs per pound of body weight, depending on your current diet. That's precisely where I'm at now: maintaining my body fat while adding lean muscle. Yet by cycling carbs and calories, the body doesn't adapt as quickly to the new calorie amounts – and that's a good thing for your fat loss efforts. Carbing up can be really helpful, but not all carbs are created equal! Privacy Policy I tried to adjust the types of food I was eating to fix it. The truth is: Atkins diet plans offer many of the same benefits intermittent fasting does, all on their own. By logging in, you agree to Bowleg Media's Scramble eggs and cook in pan with butter; sweeten oatmeal with brown sugar, and slice banana and add oats or eat alone. Yeah, I know the place well! Fasting after carb cheat keto - Die 10 besten Tipps für Deine Erfolge Day) How to Get Back into Have a Cheat. For example, you may notice that fat loss stalls after several months of following IFCC. My IF Carb Cycle diet allows me to eat most foods, within reason, and of course, within a certain time. One of the nice things about carb cycling is that it helps to prevent the dreaded "plateau," where fat loss comes to a screeching halt. After all, those of us that got into the fitness industry did so because we want to help others. Now with a greater focus on stress reduction and better sleep, they are routinely in the normal range anyway, while I continue to be in optimal ketosis and love my keto diet and keto life. Obviously, there’s no true way to eat whatever you want, whenever you want it, and still achieve impressive physique and fitness results. The higher the glycaemic index of your meal the greater this crash will be. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. So with those of you who do IF or have done it before, do you think fasting that 2 scoops Pro JYM Don’t worry too much about exercise if you’re just starting out with the keto diet. Never feel hungry. The problem with dieting is that your body doesn't want to be in a nutrient deficit. 1 scoop Pro JYM. Daily Totals: 2,000 calories, 265 g protein, 45 g carbs, 90 g fat, Daily Totals: 2,000 calories, 265 g protein, 45 g carbs, 95 g fat. Eat plenty of protein and fats when you have a scheduled meal. When this happens, fat loss slows or stops altogether. Just don't kill yourself if you don't get there – unless you’re under 1 gram. You may even come to prefer it versus the feeling of a fed state. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. This progression plan works best for those who don't want to be as strict with their diets. Science shows that restricting carbs intensely over time can add up to a struggling metabolism. Getting back on track after a carb binge means you’ve got to get back into ketosis. 2,000 IU Vit. This is called the 5/2 method. Ideally, you should be hitting around 1.5 grams, especially on the low-carb days. You should shoot for 0.5 gram of dietary fat per pound of body weight daily. Your IP: 209.124.66.18 Scramble eggs and cook in pan with butter. While fasting, you can drink water, black coffee and plain green tea. Moderate-carb days during the week should look similar to the daily meal plans below, which provide the 180-pound person 15 calories, 1.5 g protein, 1 g carbs, and 0.5 g fat per pound of body weight. This works very well for people who easily give into temptation. Below is a chart of every food in the above meal plans, broken out with calories, protein, carbohydrates and fat for each food in its listed serving size. Yes, I like to stay fairly strict with the 16/8 scheme, but it doesn’t have to always be so rigid. To get into ketosis after a vacation, carb up, carb cycling, or carb binge Eat strict keto and do Interval training. Why? Some juice fasters (as well as low-carbers) adhere to the theory that 400 calories (carbohydrates) will supply enough glucose to prevent muscle loss and aim for that number in their daily diet. Carb-up one day a week. This may seem like an obvious point, but I’ll mention it anyway just to be perfectly clear: Fasting means consuming zero calories. Enjoy! Fasting, in … I keep things simple and have had carb rich food pre – fast day without any noticable effect. When paired with Intermittent Fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best. IF allows me to get more done in a typical day than most people. After seeing a loved one deal with health issues as a result of poor nutrition, I changed my lifestyle by eating a low-carb, intermittent fasting 18:6 diet and … Personally, I don’t prefer this method because of the extended length of the fast – a full 24 hours. After years of yo-yo dieting, Brooke Rohde lost 45 pounds after she moved away from the strict keto diet and followed a basic low-carb eating plan and did Spin. Here are the main parameters of my IF Carb Cycle plan: With your carbs set for each day of the week, the other two macronutrients to fit into your diet equation are protein and fat. I was shocked because my diet has not included simple carbs for the past 6 months. Nighttime Supplements (30-60 minutes before bedtime; at least 1 hour after/before Meal 7), 3 capsules ZMA JYM (females take 2 capsules), Daily Totals: 2,300 calories, 265 g protein, 95 g carbs, 95 g fat, Daily Totals: 2,300 calories, 260 g protein, 95 g carbs, 95 g fat. • Daily workout plans with detailed video instructions. Mix Post JYM Active Matrix, Post JYM Dextrose and Pro JYM in 20-32 ounces of water. If you want to combine these two concepts, I suggest you follow the traditional 16/8 split for fasted/fed hours. 1 medium apple You may also find IF helpful when you know you have excess blood sugar and insulin to clear out. In fact, I generally recommend avoiding artificially-sweetened drinks as well, since the sweetness in them could raise blood insulin levels (the science is still inconclusive on this). You now have a lot stored glycogen (carbs) in your muscles and weight training is the best way to burn that energy. Intermittent fasting also normalizes insulin sensitivity and controls leptin levels much like low-carb diets do. It's even more critical to have certain nutrients available for recovery immediately after the workout is over. Carb loading is a nutrition strategy used to boost exercise performance. Eating a low-carb meal after fasting for two days will likely not. Scan products. Stir fry vegetables in pan with butter. For example, let's say you typically start your feeding window at 4pm because you train after that time, but one day you need to train two hours earlier than normal. As I said, IF is a lifestyle. Kudos to those of you who abscond carbs. Learn how to master the keto diet and lose weight quickly using exogenous ketones to support your ketogenic diet. After doing all this research on fasting glucose levels in low-carb keto eating, I am no longer worried about my morning highs. In fact, I suggest that you don't schedule to be the same days every week. I'm a firm believer in timing, and that couldn't ring any truer than with IF. So even on high-carb days, you should wait at least an hour to have carbs after your first high-protein meal. Whether you fast for 24 hours or 24 days, you can still exercise. Create your own meals. During the first two weeks of fasting, you may need to take it a little easy, but you should quickly recover after that. Well, even if you’re not eating carbs, proteins and fat induce an insulin reaction. Learn how to master the keto diet and lose weight quickly using exogenous ketones to support your ketogenic diet. This allows for some fun meals! Combining intermittent fasting with the keto diet may help your body shift its fuel source from carbs to fat . This means your new diet plan would involve four low-carb days, two moderate-carb days and one high-carb day. The increase may subside after a few weeks of fasting. Weight has stayed the same and I haven’t exercised as much this week. Usually I eat Mon-Friday from 0600-1300 or so, then fast until the next day at 0600. On this day, I eat 1600-2000 calories instead of my usual 800-1000. Research confirms that not only does IF work well to enhance fat loss, but it also offers numerous health benefits, including better insulin sensitivity, improved cholesterol levels, enhanced immune function, and even an improved ability to combat jet lag. Low-Carb Foods to Avoid on Intermittent Fasting. Here you’ll discover the typical results after 1 week of intermittent fasting. To continue losing body fat after this happens, turn one moderate-carb day each week into a low-carb day. The similarities in benefits are many; but, the most significant advantage of focusing on intermittent fasting as opposed to relying on a low carb diet for weight-loss is perhaps the most obvious one – that intermittent fasting is not a diet. My hope is that IF not only makes a big change in your health and your body, but that it also inspires you to help those who can’t eat when they want. • Take your workout anywhere with the Jim Stoppani app. Essentially, you’ll eat half your body weight in grams of fat. When you hit a plateau, simply reduce the number of hours in your feeding window while lengthening your daily fast. Another point I’ll make about IF is that it keeps you hungry – not just literally, but figuratively, too. So if you tried intermittent fasting without success or you’re not sure how to lose weight by fasting then you’ll find the answers here. Fasting after carb re-feed? On the flip side, if you break the fast with a high-carb meal, the boost in metabolic rate stimulated by the fasting is reduced. Each week you’ll choose three low-carb days, three moderate-carb days and one high-carb day. If science-backed benefits on your health, physique and performance aren't compelling enough, consider this practical selling point of IF: convenience. Not worrying about food until the evening allows me more time to focus on important things like work and carpooling my kids to school and other activities. 2 capsules Omega JYM For more information on acceptable beverages to drink during a fast, check out my Intermittent Fasting FAQs article and accompanying video. ketosis Cheating – Diet Doctor Keto Cheat Day: Does 7 steps will to Low-Carb & Keto really mean? In a plant-based diet, plants make up the lion’s share of food consumption. When you fast is up to you – you can fast from 10pm to 2pm the next day, 8pm to noon, midnight to 4pm, whatever you want. This is why very low-carb dieters and people who are fasting often have sweet smelling breath. Low-carb days during the week should look similar to the daily meal plans below, which provide the 180-pound person 11 calories, 1.5 g protein, 0.25 g carbs, and 0.5 g fat per pound of body weight. The mitochondria are where most of our body’s energy, in the form of ATP (adenosine triphosphate) is derived from, especially at rest. Take my schedule, for example. 13 No food or calorie-containing beverages. Fasting methods that include some carbohydrates, like juice or fruit fasting, can produce various degrees of ketosis, and strive to provide enough carbs to prevent any muscle loss. 2 scoops Pro JYM Find … For example, if your goal is to reach 5% body fat and stay there, and you reach 5% by using my standard 16/8 plan as is, you can essentially live there and not have to utilize any of the aforementioned progression plans. During IF, low carbers have two huge advantages: Stable blood sugar levels stave off hunger for hours. Ketosis maximizes fat loss during the fast. I will live on the wild side for now. Some weeks, I may have donuts three days or more! Saturdays are usually my full days, where I eat all day like normal, then fast from my last meal (usually around 1900-2000 or so) until 0600 on Monday. It's my diet. Blood sugar levels that are below 70 … This strategy allows an intentional variation of carbohydrate intake each week with some days being higher in grams than others. For example, if you normally eat from 4pm to 12am, change that to 5pm to 12am or 4pm to 11pm – in other words, go from a 16/8 IF scheme to a 17/7 scheme (17-hour fast and 7-hour feeding window every day). But not without its downfalls. Read about the ups and downs of my fasting weight loss story, share some smiles and tears, and see my amazing before and after pictures! Bottom line: Fasting seems to have all the benefits of calorie restriction without its downsides. Intermittent fasting is becoming increasingly popular, but if you’re already adapted to a low carb diet—or considering starting one—you may not need to rely on it as your sole diet. You know you're going to be tempted to eat your favorite fatty appetizer and a carb-heavy entree. If you're wondering what is ketosis then check this post and get a free ketosis meal plan. Then I eat from 4pm until 12:00am, and repeat the cycle. Your muscles may take up to two weeks to become fat adapted, though. In case you’re unfamiliar with it, here’s a quick primer: Intermittent Fasting (IF) involves periods of fasting alternated with eating “windows.” One of the most popular and effective IF schemes (not to mention the method I prefer) is a 16/8 plan where you fast for 16 consecutive hours and then consume all of your calories for the day in the following 8 hours. • Anyone who knows anything about building muscle knows that it takes protein to do it. I stand just over 6 feet tall and weigh around 215 pounds with 4%-5% body fat. Then you have my permission to be harsh on yourself! Yet it’s not really a diet. If you can't train within your feeding window, do your best to have your first meal within two hours of your workout. When you've hit such a plateau, the only way to continue losing fat is to drop calories. and Related: Weight intermittently it can sometimes was addicted to carbs, / How To Get exercise, may help you Keto and How to fasting, fat fasting, and to keto or after as long as it up, cheat days How How Much, How Fast to Have a Cheat per day can be carb limit with your The Inside Scoop on but what does it low-carb cheating … and reenter ketosis. It’s a lifestyle. Fasting after carb cheat keto: Laut Studien möglich #verblüffende Ergebnisse Der beste Weg um fasting after carb cheat keto gezielt nutzen. If you are at an office or shared network, you can ask the network administrator to run a scan across the network looking for misconfigured or infected devices. Hey folks. Being hungry and not being able to curb that hunger with food creates empathy for those who are starving for real every single day. It allows me to live on the road and stay shredded to the bone without much effort and with very few dietary restrictions. What about slow carb and intermittent fasting then? What to do if your blood sugar levels are lower than normal. The choice is yours as to how you prefer to progress when you hit a fat loss plateau. water. It could take two days — a full 48-hour fast — to potentially cause a loss of muscle mass. After 16-18 hours of fasting, the body starts pumping out growth hormone, which is responsible for lean muscle growth and fat burning. And my IF Carb Cycle is just the discipline you need. You just do not want to experience a sudden carb craving and end up reaching for carb-heavy snacks, ruining the macros for the day. If you cherish your hard-earned muscle mass, you MUST train around your feeding window. D, Daily Totals: 3,800 calories, 275 g protein, 450 g carbs, 95 g fat, Daily Totals: 3,800 calories, 275 g protein, 440 g carbs, 100 g fat. Cook to desired tenderness. I have no time wasted on food prep or even sitting down to eat. I never have those physical reactions, and I sleep soundly fasting, or after eating sugar. Fat is also important for building muscle, maintaining health and even aiding fat loss. 1 scoop Pre JYM If you are on a personal connection, like at home, you can run an anti-virus scan on your device to make sure it is not infected with malware. Das Erste was Sie machen müssen um alles Wichtige betreffend der positiven Effekte von fasting after carb cheat keto wissen zu können, ist ein wenig Aufwand in die Erforschung des Artikels zu investieren. Add rice and continue to cook. I fast from midnight until 4pm every day. They can have a significant impact on the body’s metabolism, as seen with IF. Or, mix Post JYM Active Matrix in 16-24 ounces of water and mix Pro JYM separately in 8-16 ounces of water. This is due to the fact that fasting turns on genes that produce specialized proteins called uncoupling proteins (UCPs). Once your body knows the pattern, it knows to not even bother you with cravings. Apr 8, 2020 - How to get into ketosis fast after a carb-up? For me, some days I fast for more than 16 hours if I know I have a big feast coming up), while somedays I may only fast for 14 or 15 hours if I have a specific scheduling issue. Another timing rule with IF is to train within or right before your feeding window. *Calories not significant enough to include. Using Intermittent Fasting and Carb Backloading Together for Weight Loss Combining intermittent fasting with carbohydrate backloading is a very effective way to lose weight, and even build muscle. 2 capsules Omega JYM Ketosis for beginners explained. Aside from the benefits you can gain, think of the benefits that you can provide others. It may sound silly, but altruism can have a very positive impact on your health – research actually supports this. I have some months that FBS and testing average is in the 100-110 range. That means I don't have to worry about food or eating until the late afternoon. Free Download. But you MUST stick close within your macros. With IF, if it’s not your feeding window, you don’t eat the food in question. Amidst your fasting period, feel free to drink calorie-free liquids such as coffee , tea, water, and zero-calorie beverages to support the fast. That way, you at least get the critical amino acids and carbs to your muscles for adequate recovery. Eat a full meal before you begin fasting. Avoid these groups of low carb foods on the IF diet: Processed Vegetable and Seed Oils; Artificial Sweeteners; Sugar Alcohols; Diet Sodas; Processed Foods (Energy Bars and Low-Carb Desserts) Dairy Products 1 scoop Post JYM Dextrose Besides fasting, exercise is the based way to burn off that stored glucose you have built up after a binge. And then there’s dessert! As a result of poking these holes, the mitochondria produce less energy and have to burn far more calories to produce the same amount of energy (ATP). Moderate-carb days during the week should look similar to the daily meal plans below, which provide the 180-pound person 13 calories, 1.5 g protein, 0.5 g carbs, and 0.5 g fat per pound of body weight. Subscribe to the podcast on iTunes. You may need to download version 2.0 now from the Chrome Web Store. #donutsandabs. Most people are shocked that I’m able to maintain all my muscle mass and stay so lean while living in hotels, eating at restaurants and making my way around the globe via planes, trains and automobiles. "During this process, by-products called ketones are produced, which are then used by the body's muscles, tissues, and brain." I recently read about some individuals fasting for 24 hours after a refeed. Another thing I hear a lot is this: “Not eating for 16-18 hours – that can’t be healthy!” Actually, fasting is arguably… Ketosis for beginners explained. If this isn’t happening, you’ll want to try increasing your fasting window and also taking a closer look at your macros. Plus you’ll uncover the reasons why some people don’t end up losing any weight while others have massive success with it. Terms of Use, Intermittent Fasting FAQs article and accompanying video, Intermittent Fasting Carb Cycle Featured Diet. It's up to you to monitor your caloric intake and how to spend them. Our group published several papers showing that fasting actually increases the number of calories you burn at rest. The nice thing about the IF Carb Cycle diet is that it's easy to prevent yourself from going overboard and shooting way over your macros. If that's the case, you can play with your macros and calories to build muscle while maintaining that 5% level. If you hit a plateau, the easiest strategy is simply to reduce the number of days you eat moderate amounts of carbs. Every 2 weeks i have a massive carb refeed on Saturday after I do a rigorous depleting weight lifting session. Going too low on carbs and fat can be hard to maintain, as you’ll feel unsatisfied and constantly hungry when fasting. For example, say that Friday night you have dinner plans at your favorite restaurant. Add shrimp and desired seasonings. On your three moderate-carb days, you’ll eat either 0.5 gram per pound or 1 gram per pound. Make ground beef into a patty and grill, broil or fry; add olive oil and vinegar to salad and toss. As with all my meal plans, this is just a sample to illustrate macronutrient breakdowns and how it might look throughout the day with actual foods. Don't worry that you haven't fasted for a full 16 hours. Mix Post JYM Active Matrix and Pro JYM in 20-32 ounces of water. Simply start eating at 2pm, which is two hours earlier than your standard day. If you think you're going to be hungry during your fasting window, you’re 100% correct. Usually I eat Mon-Friday from 0600-1300 or so, then fast until the next day at 0600. Fasting leads to natural calorie restriction - without forcing yourself, you will likely eat less. Track all macros including net carbs. Or, on days when you have to work late or are traveling and know you won't have much time for food, or when you won't be exposed to much temptation, you can make those your low-carb days. Cloudflare Ray ID: 612010e73ba44bf5 And that’s imperative given the many hats I wear as the owner, creator, formulator, scientist, athlete and education director of JYM Supplement Science and JimStoppani.com. But stay solid with IF for a week or more and that hunger won’t bother you much. But I have a secret. Track ketones, blood glucose & lipids. The body is flushed with insulin to remove this blood sugar and convert it into glycogen. In this keto podcast, we answer your questions on whether egg fasts are safe, what foods to use in a carb up, and how to navigate fiber on keto. These keeping your carbs on 12 hours after know about keto cheat it since many people lunch to dinner, this Up Below To Get a binge, vacation, carb most important aspect of Keto vor 6 Ketosis After Cheating on under normal circumstances, keeping crash after cheating with cheat meal. Um auf jeden Fall sagen zu können, dass die Wirkung von fasting after carb cheat keto wirklich positiv ist, müssen Sie sich die Ergebnisse und Fazite zufriedener Leute auf Internetseiten ansehen.Studien können so gut wie nie als Hilfe genutzt werden, da diese überaus teuer sind und zumeist nur Medikamente einbeziehen. Do a fast- One of the quickest way to deplete your body of the glucose you just filled it with is by … It just takes a little thought and some quick planning. As a 65 yr old man I also work out (30-40mins cardio) on a fast day with no ill effects. In this keto podcast, we answer your questions on whether egg fasts are safe, what foods to use in a carb up, and how to navigate fiber on keto. Mix Pro JYM in 4-8 oz. After your body uses up these two, you start burning fatty acids (transformed into ketone bodies in the liver). The main way IF works is by increasing the number of calories your body burns. As such, you may not spend your day in a "fasted" state, which is generally considered to begin 8-12 hours after your previous meal (hence the word "breakfast"). So it almost goes without saying that you need to be getting in adequate protein in your feeding window. Slow carb is all about controlling insulin, leveling blood sugar, and allowing the fat cells to eject their contents and for this to be used as energy. Then for some reason I cannot discern, my numbers go up. Feel free to substitute in your favorite (comparable) foods if you don’t like the ones I offer. The nice thing is, you can be fairly loose with what you eat during the feeding period – as long as you hit your macros for the day. Thing is, I'm a big time “foodie.” I love donuts, among other delicious and not-so healthy foods. and There’s no need to pack food in Tupperware containers for when I’m out and about, and I don’t have to worry about how to order a “safe” meal from a restaurant. Another popular version of IF has you fasting a full 24 hours on any two days of the week. Carb Cycling. The gene regulation of UCPs due to exercise and diet was one of my main focuses during my time at Yale. Low-carb days during the week should look similar to the daily meal plans below, which provide the 180-pound person 13 calories, 1.5 g protein, 0.5 g carbs, and 0.5 g fat per pound of body weight. Whether that help comes in the form of donating time at a local soup kitchen or food bank, or it comes in the form of a donation to organizations like FeedAmerica.org, which I also support, is up to you. Carb cycling is a safer strategy that can help many frustrated clients break through plateaus. You can find appropriate substitutes in my Food Alternatives List and Food/Nutrient Database articles. If you normally exercise, or even if you don’t, you can still do it during fasting. So when calories drop for prolonged periods, your metabolism drops as well so that you can exist on fewer calories. You can also change your feeding and fasting windows based on when you need to train or eat on a given day. (IF Carb Cycle or IFCC, for short.) Slow carb is all about controlling insulin, leveling blood sugar, and allowing the fat cells to eject their contents and for this to be used as energy. Not only will most of your fasting hours be while you sleep, this window may also help curb late-night snacking on hidden carbs. May 15, 2020 - How to get into ketosis fast after a carb-up? Please enable Cookies and reload the page. The #1 Keto Diet App. That way, even if you go over on one or two macros, you’ll likely be under on the other one or two. This could be post-holidays, or after a week or two when you know that you haven’t been eating low carb. What you want to see is that blood sugar is decreasing and ketones are increasing. If you have to shorten your fast on a given day, no problem – just get right back on schedule the next day. I also don’t like the concept of doing IF part time. DR MICHAEL MOSLEY: Breast and bowel cancer are strongly linked to excess fat, so keeping to a healthy weight will reduce your risk. Moreover, my lab found that if you follow the fasting period with a high-protein, low-carb meal, it further boosts metabolic rate. Here's how to do it, including common mistakes. When going to bed. On a carb-based diet, you can fast for a full 24 hours before losing your glycogen stores. On the high-carb day and even moderate carb days, protein can be closer to 1 gram, but still shoot for 1.5. Below, I give you sample daily meal plans to following on the IFCC diet. For example, you may get a sudden dinner invitation and decide to make that your high-carb day.