Been doing carb back loading for the past week. I was doing 20 carbs total probably like 10 net on keto, and I got pissed off at the weight fluctiations. I'm in shock that it's actually working. Weights coming off gradually, but I'm gaining a noticeable amount of muscle. And it seems to work better if the post workout carbs are high glycemic. Its crazy how the body works.
So, at least to my understanding..
Carb loading is replenishing glycogen stores in your skeletal muscle, which pulls water into them as well. Glycogenesis can't happen with fat, so you don't get that storage, instead you end up with on demand conversion of fats via lipogenesis when working out.
This is why when folks start cutting they commonly complain about feeling deflated.
What are you eating that you can say 10-20g net carbs? No veggies?