Keto And Carbs: Weekly Cheat Day Possible?

The ketogenic diet is a high-fat, very low-carb diet. Typically, a person on keto consumes up to 50 grams of carbohydrates per day to stay in ketosis. However, some people may wonder if it is possible to occasionally indulge in carb-heavy meals without ruining their progress. This approach is called keto cycling or having keto cheat days/meals. While it may be possible to have a cheat meal or day and still lose weight, it is important to do so in moderation and be mindful of potential health risks.

Keto cycling involves following the keto diet for a certain amount of time and then taking a day or two off

The cyclical ketogenic diet, or keto cycling, involves following a standard ketogenic diet for a certain amount of time and then taking a day or two off. This typically means adhering to a standard keto diet for five to six days a week, followed by one to two days of higher-carb consumption.

The standard ketogenic diet involves limiting your carbohydrate intake to 20-50 grams per day, which puts your body into a state of ketosis. During keto cycling, the days of higher-carb consumption are often referred to as refeeding days, as they replenish your body's depleted glucose reserves. On these days, you should aim to get 60-70% of your total calories from carbohydrates, 15-20% from protein, and 5-10% from fats.

Keto cycling is a way to make the keto diet more sustainable and less restrictive. It can be challenging to follow the keto diet long-term because it restricts many healthy foods. Keto cycling allows you to eat carb-rich foods on refeeding days, which may help you stick to the diet for longer. It can also reduce symptoms of the "keto flu", which include nausea, fatigue, headaches, constipation, weakness, difficulty sleeping, and irritability.

However, it is important to note that there is limited research on the cyclical ketogenic diet, so its long-term benefits and side effects are not yet fully understood. Additionally, it is easier to consume too many calories on refeeding days, which may counteract the weight loss benefits of the standard keto diet.

On high-carb days, it's best to stick to whole foods with minimal sugar

Sticking to Whole Foods with Minimal Sugar on High-Carb Days

• Choose complex carbs: Opt for whole foods like fruits (berries, for example), sweet potatoes, and whole grains. These provide a good balance of carbohydrates, fibre, and essential nutrients.
• Avoid refined carbs and sugar: Stay away from white bread and sweets, and other highly processed or refined carbohydrate sources. These tend to be low in nutrients and can lead to blood sugar spikes and crashes.
• Consider the time of day: Try to consume carbohydrates during the daytime when you're most active, rather than at night. This can help with energy levels and may improve your body's utilisation of the carbohydrates.
• Prioritise nutrient-dense foods: When choosing high-carb options, prioritise whole, unprocessed foods that are rich in vitamins, minerals, and fibre. This will ensure you're getting the most nutritional benefit from your high-carb choices.
• Plan your high-carb meals: Try to plan your high-carb meals or days in advance. This can help you stay on track and make healthier choices. For example, if you know you have a social event coming up, plan to enjoy some high-carb treats there rather than giving in to random temptations.
• Combine with exercise: Consider combining your high-carb meals or days with exercise. This can help you stay in ketosis as your body will use up the extra carbohydrates more quickly.
• Limit high-carb days: If you're primarily focused on calorie control, aim to have high-carb meals or cheat days no more than once or twice a week. If staying in ketosis is important for your specific goals, then consider having high-carb meals less frequently, such as once a month.
• Monitor your progress: Keep track of your daily intake, including calories and macronutrients. This will help you understand the impact of your high-carb choices and ensure they don't derail your overall progress.

The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance

The second phase of the cyclical keto diet involves choosing 1-2 days per week to "refeed" your glycogen stores. During these refeeding days, you should consume more carbs in order to break ketosis, with carbs comprising 60-70% of your total calories. Protein should account for 15-20% of your total calories, while fats should deliver just 5-10%.

The cyclical keto diet is often used by those seeking to build muscle and improve athletic performance. This is because muscle-building hormones like insulin are suppressed when following very low-carb diets like the standard keto diet. Insulin regulates muscle growth by allowing amino acids and glucose into your muscle cells, increasing protein synthesis and decreasing protein breakdown in muscle tissue. Using the cyclical keto diet to strategically raise insulin levels on specific days could allow you to use the anabolic effects of insulin to promote muscle growth.

Additionally, refeeding with carbohydrates may benefit elite athletes who are following very low-carb diets. A study in 29 elite race-walkers found that those who received periodic high-carb feedings prior to training sessions experienced significant improvements in performance compared to those following a standard keto diet.

While there is limited research on the cyclical keto diet, it may provide several advantages for those seeking muscle growth and improved exercise performance.

The cyclical keto diet may decrease keto flu symptoms, making the standard keto diet more achievable

The keto diet is a high-fat, very low-carb diet. Typically, those following the keto diet restrict their carb intake to under 50 grams per day. This drastic reduction in carbs can cause the body to experience flu-like symptoms, known as the keto flu. Symptoms of the keto flu include nausea, fatigue, headaches, constipation, weakness, irritability, and difficulty sleeping.

The cyclical keto diet is a variation of the standard keto diet that involves adhering to a strict high-fat, low-carb ketogenic meal plan for 5-6 days a week, followed by 1-2 days of higher carb consumption. During the high-carb refeeding days, individuals break ketosis and replenish their body's depleted glucose reserves.

The cyclical keto diet may be a solution for those who want to do keto but are hesitant due to the potential side effects of the keto flu. By incorporating higher carb days into the diet, individuals may be able to decrease keto flu symptoms and make the standard keto diet more achievable. This is because cycling in carbohydrates 1-2 days per week can help the body adjust to using ketones as a primary fuel source, reducing the severity of keto flu symptoms.

In addition to potentially reducing keto flu symptoms, the cyclical keto diet may also provide other benefits. For example, it may boost athletic performance, increase fiber intake, and promote muscle growth. However, it is important to note that research on the cyclical keto diet is limited, and its long-term benefits and side effects are largely unknown.

If you are considering starting the cyclical keto diet, it is recommended to first follow the standard keto diet for a month to allow your body to fat-adapt, which will help you return to ketosis faster after eating carbs. It is also important to choose healthy, nutrient-dense foods during your high-carb days and to stick to whole food carbs like fruits, sweet potatoes, and whole grains.

If your primary goal is to lose weight, cheating on your keto diet from time to time is not going to destroy your progress

If your primary goal is to lose weight, the occasional cheat meal on your keto diet is not going to destroy your progress. Ketosis may have some health benefits, but it's likely not the main reason you are losing weight—calorie control is. So, as long as you are maintaining calorie control overall, a few extra carbs here and there are not going to ruin all your hard work.

That being said, it is important to be mindful of how often you are cheating on your keto diet. If you are finding that you are cheating too often, it might be time to revisit whether or not this diet is right for you. After all, the best diet for you is going to be one you can stick to!

If you are going to cheat, it is much easier to stay on top of your overall nutrition and calories if you stick to cheat meals rather than full cheat days. One large cheat meal can add 1,000 or more calories to your day, while a whole cheat day will add much more and potentially undo all of your hard work from the week.

Additionally, if you are new to the keto diet, wait at least a few weeks to get some progress going before even considering cheats. It can be helpful to plan your cheat meals in advance, perhaps around a social event or exercise, to ensure your cheats don't ruin your progress. If your goal is calorie control, aim to cheat no more than once or twice a week.

It is also important to note that the cyclical ketogenic diet involves adhering to a standard ketogenic diet for 5–6 days per week, followed by 1–2 days of higher carb intake. This approach may be beneficial for those seeking muscle growth, improved exercise performance, and decreased keto-related side effects. However, there is limited research on the effectiveness and possible drawbacks of this approach.

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