Why weight jumps after carbs

Carbs refill glycogen and each gram of glycogen holds 3 4g of water

It’s water weight not fat gain

Insulin pulls water into muscle cells along with carbs

Higher sodium with carb meals increases water retention

Glycogen storage temporarily increases scale weight

Muscles look fuller because they’re holding more water

One high carb day can add 1-3 kg of water overnight

Fat gain requires a sustained calorie surplus not one meal

Reduced carbs glycogen depletion water loss.

Stress hormones drop with carbs altering fluid balance

Waist size often stays the same despite scale increases

Weight spikes are common after refeeds or cheat meals