Keto Flexibility: Part-Time Keto For Weight Loss

The ketogenic diet is a popular weight loss plan that involves eating very few carbohydrates, moderate protein, and a lot of fat. While the keto diet is praised for its appetite-crushing benefit, it is challenging to keep the body in ketosis. This is where keto cycling comes in—it involves following the keto diet for a certain amount of time and then taking a day or more off. However, there is no scientific research to back up its effectiveness, and experts warn that it may be challenging for people with sugar addiction or those who have struggled with sugar cravings in the past.

Intermittent ketosis

The ketogenic diet is a challenging, very high-fat, low-carb diet that can lead to weight loss, better glucose control, and improved cholesterol. However, it can be impractical and hard to stick to, and it can lead to kidney trouble, nutrient deficiencies, and an obsession with food.

Keto cycling or part-time keto is a way to make the keto diet more manageable. It involves following the keto diet for a certain amount of time and then taking a day or more off. For example, someone might follow the keto diet for five or six days and then take one or two days off.

Benefits of Intermittent Ketosis

• Metabolic flexibility: The human body is designed to switch efficiently between using carbs and fats for fuel. Keto can be too extreme in this respect, whereas intermittent ketosis promotes flexibility.
• Dietary flexibility: A standard ketogenic diet severely limits plant-based, carbohydrate-containing foods, including healthy options like vegetables, fruits, legumes, nuts, and seeds. Intermittent ketosis is less restrictive and affords a greater menu of options.
• Athletic performance: A ketogenic diet increases the body's use of fat for fuel, but research is conflicting when it comes to exercise and athletic performance. Intermittent ketosis may promote exercise performance through improved metabolic flexibility.
• No keto flu: The transition to a ketogenic diet can be challenging, with side effects like fatigue and fuzzy thinking. Intermittent ketosis may help to avoid these symptoms.
• Cognitive function: Intermittent ketosis may lead to benefits in energy, focus, mental clarity, and alertness.
• Longevity: Intermittent ketosis may lead to mitochondrial biogenesis, SIRT1 activation, and preservation of muscle mass.
• Optimised brain health: Researchers believe that intermittent ketosis can optimise brain health and general health, including enhanced insulin sensitivity, reduced abdominal fat, maintenance of muscle mass, reduced resting heart rate, and reduced blood pressure.

How to Achieve Intermittent Ketosis

There are two main options for achieving a state of intermittent ketosis:

• Modified Ketogenic Diet: This includes a cyclical ketogenic diet, which combines a standard ketogenic diet with one to two days of carb loading, and a targeted ketogenic diet, which involves consuming carbs around workout times.
• Intermittent Fasting + Exercise: Intermittent fasting is a powerful tool to induce nutritional ketosis. When combined with exercise, it can accelerate the transition to a fat-burning state.

Bonus Tip: MCT Oil

Medium-chain triglycerides (MCTs) are a unique type of fat that is quickly and efficiently burned for energy. MCT C8, in particular, increases ketones three times more than MCT C10. Adding MCTs when fasting can ramp up ketone levels and accelerate the body's shift to burning fat and ketones.

Cyclical Ketogenic Diet (CKD)

The Cyclical Ketogenic Diet (CKD) is a variation of the standard keto diet (SKD) where you go in and out of ketosis on a weekly basis. It is designed for those who want to include carbs in their diet or find it challenging to stick to SKD.

On a CKD, you eat a standard keto diet for 5-6 days a week, limiting your carb intake to 50 grams or less. On the remaining 1-2 days, you can feast on carbs, consuming 300-400 grams of carbs. This is known as the carb-loading or refeeding phase, where you intentionally get out of ketosis.

CKD is popular among athletes as it can enhance exercise performance by providing the body with glucose for energy. It may also help with weight management, increase muscle mass, and make sticking to the keto diet easier.

However, there is limited research on the CKD, and some potential downsides include water retention, tiredness, brain fog, and unhealthy food cravings due to increased carbs. It is recommended to follow a standard keto diet for a month before attempting a CKD to allow your body to reach a fat-adapted state, making it easier to return to ketosis after eating carbs.

Targeted Ketogenic Diet (TKD)

The Targeted Ketogenic Diet (TKD) is an advanced version of the standard keto diet, designed for low-carb athletes to increase performance while burning fat for fuel. It is also used by bodybuilders to build muscle without gaining fat.

TKD is for serious athletes who train intensively and eat low-carb. It is a tool for anyone wanting to increase their performance while on a ketogenic diet. It can be used to make extreme muscle and strength gains without putting on body fat.

The TKD is a "compromise" between the Standard Ketogenic Diet (SKD) and the Cyclical Ketogenic Diet (CKD). It allows for high-intensity exercise performance and aids recovery. It is most appropriate for beginner or intermediate strength trainers, high-intensity sporting athletes, or those who cannot use CKD due to scheduling conflicts or health reasons.

TKD works by targeting carb intake around high-intensity exercise, providing muscle cells with fast-burning fuel for maximum effort activities lasting between 10 seconds and 2 minutes. Carbohydrates are essential for this type of activity as, after around 10 seconds of near-maximal effort, muscles start to rely on glucose for energy, using a metabolic pathway called glycolysis.

The benefits of TKD include weight loss, improved appetite control, stable energy throughout the day, lower blood sugar and insulin levels, enhanced fat burning, enhanced cognitive performance, cleaner energy production, decreased systemic inflammation, and therapeutic potential for certain cancers.

To follow TKD, consume your daily allotment of carbs before, during, or after a workout. The recommended amount is 15-50 grams of fast-absorbing carbs, in the form of dextrose or glucose. These simple carbs can come in powder form or from real food (such as white potato or white rice).

It is important to be fat-adapted before starting TKD, which usually happens several weeks into the keto diet. This allows the body to slip in and out of ketosis more easily. Additionally, it is crucial to be glycogen-depleted, as eating carbs when muscle glycogen isn't depleted will result in the glucose staying in the blood, taking you out of a ketogenic state.

TKD may not be beneficial for everyone. It is important to experiment and find what works best for your body and your goals.

Keto flu

The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The symptoms can range from mild to severe and vary from person to person.

Some common symptoms of the keto flu include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Sugar cravings
• Stomach aches or pains
• Dizziness
• Cramping
• Poor focus and concentration

The keto flu is believed to be caused by the body's adjustment to a new diet consisting of very few carbohydrates. This drastic reduction in carbs can come as a shock to the body and may result in withdrawal-like symptoms.

• Drink plenty of water to stay hydrated and prevent dehydration.
• Eat more frequently and include plenty of colourful vegetables in your meals.
• Avoid strenuous exercise and opt for light activities like walking, yoga, or leisurely biking.
• Replace electrolytes by salting your food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados.
• Get enough sleep and improve your sleep quality by reducing caffeine intake, cutting out ambient light, and taking a relaxing bath.
• Make sure you are consuming enough fat and carbohydrates to reduce cravings and keep you feeling satisfied.
• Gradually cut down on carbs instead of eliminating them all at once.

Ketosis

How to Achieve Ketosis

To enter ketosis, the body must deplete its remaining carbohydrate stores (glycogen) and adapt to using fat for energy instead of glucose. This process can take a few weeks and typically involves a period of reduced energy and mental fogginess, commonly known as the "keto flu."

Challenges of Ketosis

One of the biggest challenges of the ketogenic diet is the extreme restriction of carbohydrates, which can lead to intense cravings and make it difficult to stick to the diet. Additionally, the high-fat nature of the diet can be challenging for people who struggle with sugar addiction, as reintroducing sugars can lead to strong cravings and make it hard to return to the diet.

Part-Time Ketosis

The idea of "part-time keto" or "keto cycling" has emerged as a potential solution to the challenges of maintaining a strict ketogenic diet. Keto cycling involves following the keto diet for a certain period, usually five to six days, and then taking a day or two off to consume carbohydrates. This approach may make the keto diet more sustainable for some people, but it is important to note that there is limited scientific research on its effectiveness.

Benefits of Part-Time Ketosis

Keto cycling can provide a less rigid approach to the ketogenic diet, allowing for the inclusion of nutritious carbohydrates such as fruit, beans, and whole grains. It may also help manage cravings and make social situations involving food easier to navigate.

Risks of Part-Time Ketosis

One potential risk of keto cycling is the difficulty of maintaining ketosis. Molly Devine, RD, warns that taking more than two days off the keto diet can lead to a build-up of glycogen stores, making it challenging to return to ketosis. Additionally, there are concerns about the long-term risks of fluctuating between high-fat and high-carb intake, particularly the potential impact on cardiovascular health.

Who Should Avoid Part-Time Ketosis?

People with type 2 diabetes should approach keto cycling with caution, as reducing carbohydrate intake can lead to dangerously low blood sugar levels if medications are not adjusted. Pregnant or nursing individuals should also consult their healthcare providers before starting any new diet, including keto cycling.

Part-time ketosis, or keto cycling, can be a viable approach for those who find the strict ketogenic diet challenging to maintain. However, it is important to note that the effectiveness of this approach may vary depending on individual goals and experiences. While keto cycling can provide flexibility, it also comes with potential risks and challenges that should be carefully considered.

Frequently asked questions