Keto Carb Ups: How Many Days Are Optimal?

The cyclical ketogenic diet is a variation of the standard keto diet, which involves eating mostly fats, some protein, and a small number of carbs. The cyclical keto diet allows for more carbs by incorporating carb refeed days, where dieters eat a higher number of carbs to replenish their body's glucose reserves. This is usually done for one to two days a week, with the remaining five to six days being identical to the standard keto diet. The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance.

Cyclical keto vs keto

Cyclical Keto vs. Keto

Cyclical keto, or cyclical ketogenic diet (CKD), is a variation of the standard keto diet. It involves cycling in and out of a ketogenic state on a weekly basis. This means that, for five to six days a week, you follow a standard keto diet, eating large quantities of quality fats and very few carbs (less than 50 grams of net carbs a day). Then, for one or two days a week, you increase your carb intake to around 150 grams during what is called a "carb refeed" or "refeeding" day.

The main difference between cyclical keto and standard keto is the amount of carbohydrates allowed in the diet. Cyclical keto allows for more carbohydrates by incorporating one or two "carb refeed" days per week, while standard keto maintains a fat-burning state of ketosis throughout the week.

During the five to six days of standard keto, healthy fats should deliver approximately 65-90% of your total calorie intake. Proteins should make up around 10-30% of your total calories, while carbs are typically restricted to less than 5%.

On the one or two "refeeding" days of cyclical keto, carbs should comprise 60-70% of your total calories. Protein should account for 15-20% of your total calories, and fats should deliver just 5-10% of your total calories.

Benefits of Cyclical Keto

• Potential muscle gains: Standard keto may suppress anabolic hormones, while cyclical keto may raise insulin levels in a strategic way to support muscle growth.
• Likely increase in fiber: Consuming clean-burning starch sources like sweet potatoes on refeed days will provide your body with an extra boost of fiber.
• Possible improved athletic performance: The period of high-carb eating is intended to refill muscle glycogen, which may sustain athletic performance.
• Sticking to the keto diet becomes easier: Cyclical keto may be beneficial for maintaining a very low-carb eating pattern in the long run, as it allows for "mini-breaks" where you can indulge in complex carbohydrates.
• Added fiber increases gut microbiota: Fiber is abundant in whole grains, vegetables, nuts, and beans, and it influences the diversity and richness of the gut microbiome, which is linked to good health.

Downsides of Cyclical Keto

• Possible weight gain: It is possible to consume too many calories on carb days, resulting in weight gain. It is important to track both your macros and your caloric intake.
• Potential water retention: Another potential reason for weight gain on cyclical keto is an increase in water weight as a result of carb days. The human body uses up to 3 grams of water to store 1 gram of carbohydrates in muscle tissue.
• Unpleasant side effects: Cyclical keto can cause unpleasant side effects while your body is adjusting to the change in fuel, such as water retention, tiredness, brain fog, and unhealthy food cravings.

How cyclical keto works

Cyclical keto is an alternative to the traditional keto diet for those who want more flexibility with their carb consumption. It involves cycling in and out of a ketogenic state on a weekly basis. This means adhering to a standard ketogenic diet 5–6 days per week, followed by 1–2 days of higher carb intake.

On the days you follow the standard keto diet, you eat large quantities of quality fats and very few carbs (less than 50 grams of net carbs a day). On the remaining 1–2 days, you eat more carbs (roughly 150 grams) during what's called a "carb refeed" or "refeeding" day.

During the refeeding phase, you should consume more carbs in order to break ketosis. Carbs should comprise 60–70% of your total calories, protein should account for 15–20%, and fats should deliver just 5–10%.

The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance. It may also be easier to follow than conventional keto, as it can be challenging to restrict carbs long-term.

It's important to note that research on the cyclical keto diet is limited, so it's recommended to consult a healthcare provider to determine if it's right for you.

Cyclical keto benefits

Cyclical keto, or cyclical ketosis, is an alternative to the traditional keto diet for those who want more flexibility with their carb consumption. It involves cycling in and out of a ketogenic state on a weekly basis, with one to two days of higher carb consumption. The remaining five to six days are identical to the standard keto diet.

Potential Muscle Gains

Standard keto may suppress anabolic hormones, while cyclical keto may raise your insulin levels in a strategic way to support muscle growth. The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance.

Likely Increase in Fiber

Consuming clean-burning starch sources like sweet potatoes on your refeed day will provide your body with an extra boost of fiber.

Possible Improved Athletic Performance

The period of high-carb eating is intended to refill muscle glycogen, which may sustain athletic performance. One study found that athletes who periodically consumed a lot of carbs saw an improvement in performance, while those following a strict keto diet did not.

Decreases Keto-Related Side Effects

Cycling in carbohydrates 1–2 days per week can decrease symptoms of the keto flu, which include nausea, fatigue, headaches, constipation, weakness, difficulty sleeping, and irritability.

Makes the Keto Diet Easier to Stick To

Using the cyclical keto diet, you can eat carb-rich foods on refeeding days, which may make the diet more sustainable in the long run.

Potential downsides of cyclical keto

While the cyclical keto diet may be easier to follow than the conventional keto diet, it can still cause some unpleasant side effects while your body is adjusting to the change in fuel. Here are some potential downsides to cyclical keto:

Possible weight gain

It is possible to consume too many calories on carb days, which can lead to weight gain. It is important to track not only your macros but also your caloric intake to avoid this.

Potential water retention

Another potential reason for weight gain on the cyclical keto diet is an increase in water weight as a result of carb days. The human body uses up to 3 grams of water to store 1 gram of carbohydrates in muscle tissue, which can lead to water retention.

Unhealthy food cravings

One of the downsides of cyclical keto is the potential for unhealthy food cravings as a result of increased carbs. It is important to make sure that you go back to keto right after a carb-up day and that it doesn't turn into a carb-up week or month.

Keto flu symptoms

Transitioning from a standard to a cyclical keto diet may result in temporary keto flu symptoms such as nausea, fatigue, headaches, constipation, weakness, difficulty sleeping, and irritability.

Unsuitability for beginners

Cyclical keto is not recommended for beginners as it can be challenging. It is important to understand your body and your goals before starting this diet.

Lack of research

Research on the cyclical keto diet is limited, so it is difficult to determine its full effects and potential downsides.

How to follow a cyclical ketogenic diet

A cyclical ketogenic diet involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. This means cycling in and out of a ketogenic state on a weekly basis.

To follow a cyclical ketogenic diet, you should:

• Get fat-adapted first: Before starting a cyclical ketogenic diet, it is recommended to do a standard ketogenic diet for a full month. This will allow your body to reach a fat-adapted state, in which it is used to burning fat for fuel instead of glucose.
• Do a standard keto diet for 5-6 days, followed by 1-2 days of eating more carbs: Choose 5-6 days of the week to eat low-carb (50 grams or less) and stick to that plan. You can use urine strips to test for ketosis and ensure you are on the right track. Then, for the remaining 1-2 days, increase your carb intake to 70-80% of your total calories.
• After the refeeding phase, get back into ketosis: Once the refeeding phase is over, return to ketosis immediately. You can implement strategies like intermittent fasting and high-intensity interval training to help with this.

It is important to note that the cyclical ketogenic diet is not recommended for everyone. It is designed for experienced trainers who regularly exercise at high intensities. It is also not advised for those who are pregnant or breastfeeding or have a history of eating disorders.

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