Keto Cycle: How Does This Diet Work?

Keto cycling is a less restrictive and more sustainable approach to the ketogenic diet, which is a very high-fat, low-carb diet. Keto cycling involves following the keto diet for a few days and then taking a break for a day or more, during which you eat more carbohydrates. This can make the keto diet easier to stick to and can help prevent some of the common side effects of the full-on keto diet, such as fatigue and nausea. However, keto cycling may not be suitable for everyone, as it can be challenging to go back to a low-carb diet after a cheat day, and it may not lead to as much weight loss.

The keto diet

On the keto diet, people typically consume 50 grams or fewer of carbohydrates per day, and eat higher-than-normal amounts of fat and moderate amounts of protein instead. While this often leads to rapid weight loss, health experts say the diet isn't usually sustainable or healthy to follow for long periods.

On the keto diet, you'll typically consume a maximum of 20 to 50 grams of carbohydrates per day. This is a very small amount—for context, a medium-sized pear contains 27 grams of carbs. Because of this extreme carb limit, foods like doughy bread, pizza, pasta, and bagels are strictly off-limits.

The Challenges

Who Should Avoid It?

A Less Restrictive Approach: Keto Cycling

Because the keto diet can be challenging, some people choose to try keto cycling, which involves following the keto diet for a few days and then taking a break to eat more carbohydrates for a day or two before restarting the cycle. This approach can make the keto diet feel more sustainable and help prevent some of the negative side effects of the full-on keto diet. However, it may also lead to disordered eating and is not recommended for those with a history of sugar addiction or binge eating.

If you're considering the keto diet, be sure to consult a healthcare professional to determine if it's right for you and to devise a safe and effective plan for your specific needs and goals.

Ketosis

The keto diet is a low-carb, high-fat eating plan that puts the body into a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of glucose, which is derived from carbohydrates. Typically, on a keto diet, people consume 50 grams or fewer of carbohydrates per day and eat higher-than-normal amounts of fat and moderate amounts of protein.

The keto diet is popular for weight loss, and ketosis is linked to better glucose control and improved cholesterol. However, it is not usually sustainable or healthy to follow for long periods. It can be challenging to stick to due to the extreme carb limit, and it can also lead to "keto flu", which includes symptoms such as fatigue, nausea, and diarrhoea.

To address these challenges, some people practice keto cycling, which involves following the keto diet for a few days and then taking a break to eat more carbohydrates for a day or two before returning to the keto diet. This approach is meant to make the keto diet more sustainable and less restrictive. However, there is limited research on the effectiveness and potential risks of keto cycling.

During the "off" period of keto cycling, it is important to prioritise healthy sources of carbohydrates, such as whole grains, sweet potatoes, beans, milk, and fruit, instead of heavily processed or sugary carbs. Additionally, it is recommended to stick to a strict keto diet for at least four weeks before incorporating keto cycling.

Carb cycling

There are many variations of carb cycling, and it can be done daily, weekly, or monthly. A typical weekly carb cycling diet may include two high-carb days, two moderate-carb days, and three low-carb days. It's important to note that carb cycling is an advanced diet strategy that requires more manipulation and programming than a typical diet.

When you eat food that contains carbohydrates, your blood sugar goes up, and your pancreas makes more insulin, which takes glucose into cells. There, the glucose is either converted into energy, stored for later, or turned into fat. As cells take in blood sugar, your pancreas signals the cells to release stored glucose, called glucagon. This back-and-forth ensures your body has the right amount of sugar.

However, when you eat a carb-heavy diet, your body can make too much insulin, which can lead to weight gain and an increased risk of type 2 diabetes and heart disease. Taking short breaks to cycle carbs can give your body a chance to burn fat instead of carbs and muscle tissues. It's important to remember that if you aren't exercising or training while carb cycling, high-carb days might cause weight gain.

There isn't a lot of research on the long-term effects of carb cycling, but it's generally safe to do for a short time. If you want to try carb cycling, it's important to consult a healthcare professional to ensure it's right for you and to devise a plan that suits your needs and goals.

Benefits of keto cycling

Keto cycling is a less restrictive and more sustainable approach to the ketogenic diet, allowing for more freedom in your eating habits. It involves following the keto diet for a few days and then taking a break to eat more carbohydrates for a day or two. While there is limited research on the benefits of keto cycling, it may offer several potential advantages.

Sustainability and Ease of Following the Diet

Keto cycling can make the keto diet easier to follow long-term. The idea of having a "cheat day" or a day with more carbohydrates can help you stick to the keto diet for the rest of the week without feeling deprived. This flexibility may improve your adherence to the diet.

Improved Athletic Performance

Keto cycling can be beneficial for athletes or highly active individuals on the keto diet. The additional carbohydrates on cycling days can provide extra energy for intense workouts or races, potentially improving athletic performance. The body uses high-quality carbs as fuel during exercise, and keto cycling can help prevent the negative impact of strict keto on exercise performance.

Potential Weight Loss Benefits

While traditional keto can be challenging to maintain, keto cycling may offer similar weight loss benefits. Some people may find it easier to stick to keto with the inclusion of cycling days, potentially leading to more prolonged adherence and greater weight loss over time. Additionally, the keto diet is known for its appetite-suppressing effects, and keto cycling may help maintain this benefit.

Nutritional Benefits

Keto cycling allows for the inclusion of nutritious carbohydrates, such as fruit, beans, and whole grains, which are typically restricted on the keto diet. These foods provide a range of health-protecting substances, including fiber, which is often lacking on a standard keto diet.

Reduced Side Effects

Keto cycling may help alleviate some of the common side effects of the full-on keto diet, such as fatigue, nausea, and other "keto flu" symptoms. Regularly replenishing carbohydrates may also help prevent potential negative effects of long-term carbohydrate restriction on hormones, cholesterol levels, and mood.

Drawbacks of keto cycling

Keto cycling is a less restrictive and more sustainable approach to the ketogenic diet, allowing people to take a break from the challenging very high-fat diet. However, it has its drawbacks, which are detailed below.

Lack of Research

There is a lack of scientific research on keto cycling, and no studies have examined its benefits and risks. As a result, it is difficult to determine the exact guidelines and effectiveness of this approach.

Difficulty Returning to Ketosis

One of the main drawbacks of keto cycling is the difficulty of returning to ketosis after consuming carbohydrates. The body can quickly exit ketosis, but returning to this state can take several days. Molly Devine, RD, warns that "several higher-carb days in a row almost always lead to 'falling off the wagon' and the return of intense carb and sugar cravings."

Weight Loss Interference

Keto cycling may interfere with weight loss goals. During the days when carbohydrates are consumed, the body burns carbs for fuel instead of fat. This can slow down weight loss progress and even lead to weight gain. Devine cautions that "cheat days" can turn into "cheat months,' creating a yo-yo approach to weight loss that can be discouraging.

Intense Cravings

Keto cycling can trigger intense cravings for carbohydrates and sugar. This can make it challenging for individuals to return to the keto diet and maintain long-term success.

Potential Health Risks

There are potential health risks associated with keto cycling. Cycling in and out of ketosis may be dangerous, as the body may not have time to convert fat to energy, leading to the storage of consumed fat and potentially increasing triglycerides and cholesterol. Additionally, there are concerns about the long-term impact on blood vessels, as a short-term study found temporary increases in markers of blood vessel damage after a high-carb meal.

Emotional Challenges

Keto cycling may also impact emotional health. Chronic yo-yo dieting can lead to feelings of discouragement and frustration. Individuals may struggle with the mental challenge of returning to a restrictive diet after enjoying the freedom of higher-carb days.

Nutritional Deficits

Keto cycling, like the standard ketogenic diet, may lead to nutritional deficits. Restrictive diets can result in deficiencies of key vitamins and minerals due to the limitation of various food groups.

Individual Variation

The effectiveness of keto cycling can vary greatly from person to person. While some individuals may find it helps them stick to the keto diet, others may find it interferes with their progress. It is important for individuals to assess their self-control and how keto cycling affects their behaviour and progress.

Frequently asked questions