Effective Carb Cycling Strategies For Keto Diet Success

The cyclical ketogenic diet, or keto cycling, is a less restrictive version of the standard keto diet. It involves adhering to the keto diet for a few days in a row, followed by a day or two of eating high or average levels of carbohydrates. This high-carb day is referred to as a refeed day, as it restores the body's glycogen reserves.

There is no exact guideline for how many days one should follow the keto diet and how many days they should take off. Some sources suggest a two-day-on, one-day-off pattern, while others recommend a six-day-on, one-day-off pattern.

Keto cycling is touted as a healthier option that can help prevent some of the common side effects of a full-on keto diet, such as fatigue, nausea, and diarrhea. It is also claimed to be easier to stick to in the long run, as it allows for more variety in the diet.

However, not everyone agrees that keto cycling is beneficial. Some experts argue that highly restrictive diets like keto and keto cycling may lead to medical problems such as disordered eating, cardiovascular disease, or nutritional deficits.

There is limited research on the effectiveness of keto cycling, and it is not known whether it is more effective than the standard keto diet for weight loss or improving athletic performance. Ultimately, the decision to try keto cycling depends on an individual's health status, goals, and athletic demands.

Enhances athletic performance

Carb cycling is a popular strategy for endurance athletes like bodybuilders, swimmers, and marathon runners seeking to optimize and boost their performance. Carbohydrate intake can be strategically adjusted to meet the energy demands of different training days.

On high-intensity interval training days, for example, an athlete might consume a high-carbohydrate diet (around 70% of calories from carbohydrates) in the 24-72 hours before training to increase power output and exercise performance. Carbohydrates are the body's primary source of energy during high-intensity exercise, and the body can quickly break them down for fuel.

On rest or low-intensity training days, an athlete would reduce their carbohydrate intake. This forces the body to burn fat for energy instead of carbohydrates, helping to shed fat and aid weight loss.

The cyclical ketogenic diet is a form of carb cycling, or keto cycling, where the standard keto diet is followed most days of the week, and 1-2 non-consecutive days are dedicated to high-carb intake. The standard keto diet involves eating approximately 55-75% of calories from fat, 20-30% from protein, and less than 10% from carbohydrates.

On high-carb days, the macros are inverted, with 60-70% of calories coming from carbohydrates, 15-20% from protein, and just 5-10% from fat. This allows athletes to refill their glycogen stores, aiding in recovery and preparing them for the next exertion.

While there is limited research on the cyclical keto diet, it may be worth trying for those seeking to enhance their athletic performance.

Helps with weight management

The cyclical keto diet is said to be beneficial for weight management. The diet involves a few days of eating high-fat, low-carb keto meals, followed by a day or two of higher-carb intake. This is based on the idea that the body's weight "set point" is controlled by the hormone leptin, which regulates hunger and satiety. Leptin levels are influenced by carbohydrate intake, so the theory goes that cycling carbs will regulate leptin levels and promote weight loss.

Leptin sensitivity varies from person to person. Generally, thin people are more sensitive to leptin, while larger people are more resistant. For those who have been on the keto diet for a while, leptin levels can drop, causing an increase in the hunger hormone, ghrelin. This can lead to intense cravings and a break in the diet, known as "falling off the wagon". By including carb refeed days, the cyclical keto diet aims to prevent this by keeping leptin levels stable.

However, there is limited research on the effectiveness of the cyclical keto diet for weight loss. One small study found that it was as effective as a calorie-restricted diet for weight loss but may negatively impact lean muscle mass. More research is needed to understand the diet's impact on weight management.

It is important to note that the cyclical keto diet may not be suitable for everyone. Some people may struggle with the lack of structure and find it triggering for binge eating or disordered eating behaviours. Additionally, the diet may not be sustainable for those who find it challenging to return to the keto diet after carb refeed days.

To optimise the potential weight management benefits of the cyclical keto diet, it is recommended to:

• Focus on healthy, unprocessed carbs on refeed days, such as whole grains, fruits, and starchy vegetables.
• Limit the duration of refeed days to 24-48 hours to minimise fat storage.
• Prioritise healthy fats and proteins on non-refeed days to maintain satiety and nutrient intake.
• Monitor your body's response to the diet and adjust as needed.

Makes keto easier to stick to

The keto diet is notoriously difficult to stick to. It involves a dramatic reduction in carbohydrate intake, which can be a shock to the body and lead to an experience commonly known as the "keto flu". This includes symptoms such as fatigue, nausea, headaches, and constipation. The cravings for carbs and the restrictive nature of the diet can make it hard to stick to.

Keto cycling, or cyclical keto, is a way to make the keto diet more sustainable. It involves adhering to the keto diet for a certain amount of time, usually 5-6 days, and then taking a day or two off. During the "off" period, people can eat more carbs, which can make the diet easier to stick to mentally. The idea of having a day in the near future where carbs are allowed again may help people stick to the diet for longer.

The cyclical keto diet also provides more freedom with fruit, which is restricted on a conventional keto diet. Fruit is a good source of fructose, which is perfect for restoring liver glycogen and boosting metabolism. Additionally, the cyclical keto diet may improve thyroid function. Carb restriction for prolonged periods may worsen underlying thyroid problems as thyroid hormone levels and liver glycogen levels are closely tied.

The cyclical keto diet can also improve blood sugar levels. While keto can increase insulin sensitivity, it can also trigger the body to conserve carbs in the blood, leading to a state called physiological insulin resistance. This, in turn, can lead to high blood sugar. Including some carb-rich meals into the diet can help regulate blood sugar.

The diet also offers more dietary freedom, which can make it easier to stick to. The near-complete avoidance of carbohydrates on a conventional keto diet can feel restrictive, and cyclical keto provides a way out of this emotional deprivation.

Improved thyroid function

Carb cycling and the ketogenic diet have been shown to positively impact thyroid function. The thyroid, a small butterfly-shaped gland in the neck, plays a crucial role in managing our metabolism. Thyroid hormones like T3 and T4 are essential for controlling metabolism, with T3 being the active form of the thyroid hormone.

The ketogenic diet's influence on thyroid function is an area of active research. Some studies have found that the ketogenic diet can lead to a decrease in T4 levels by up to 40%. However, this reduction in T4 levels does not negatively impact actual metabolism or thyroid health. TSH levels, which stimulate the thyroid gland to produce hormones, remain unchanged when following a keto or low-carb diet.

The ketogenic diet has been found to increase the sensitivity of the T3 hormone, allowing it to efficiently regulate metabolism and energy balance even at lower levels. This adjustment is beneficial for thyroid health and helps maintain a smooth metabolic function while on a keto diet.

Additionally, the ketogenic diet has been shown to increase T4 levels, which may positively impact thyroid function. A study comparing the ketogenic diet to a high-carbohydrate, low-fat diet found that the ketogenic diet resulted in a greater loss of body mass, despite similar energy intake and expenditure between the diets. The increase in T4 levels on the ketogenic diet may have contributed to this enhanced weight loss.

Furthermore, the ketogenic diet has been found to be safe for individuals with thyroid conditions. Studies have shown that the keto diet does not negatively affect thyroid health, even for athletes. Overweight individuals can also safely manage their thyroid health while following a keto diet, as the impact of keto on thyroid function is similar for this population.

However, it is important to note that individuals with a history of thyroid issues should approach the ketogenic diet with caution. While the keto diet can offer benefits for weight loss and overall health, monitoring thyroid function and ensuring adequate nutrient intake are crucial. Consulting with a healthcare professional before starting the keto diet is essential, especially for those with thyroid concerns.

Improved blood sugar

Carb cycling is a challenging dietary approach that involves eating a high-fat, moderate-protein, and very low-carbohydrate ketogenic diet for five to six days a week, followed by one to two days of higher-carbohydrate intake. This method claims to provide various health benefits, including improved blood sugar control. Here are some ways in which carb cycling can potentially lead to improved blood sugar levels:

Fat Loss and Improved Metabolic Health:

Carb cycling can result in fat loss and improved metabolic health. By periodically exiting ketosis and consuming more carbohydrates, individuals can prevent their metabolism from slowing down. This can help sustain weight loss and improve overall metabolic health, which positively impacts blood sugar control.

Replenishing Glycogen Stores:

The higher-carbohydrate days in the carb cycling diet help replenish glycogen stores in the body. Glycogen is the stored form of glucose, which is the body's preferred energy source. By refilling these stores, individuals can improve their energy levels and athletic performance while also stabilising blood sugar levels.

Blood Sugar Stabilisation:

Carb cycling allows individuals to periodically exit ketosis and consume carbohydrates, which can help stabilise blood sugar levels. The periodic intake of carbohydrates ensures that the body receives the glucose it needs, preventing significant fluctuations in blood sugar. This can be especially important for individuals with diabetes, who need to carefully manage their blood sugar levels.

Nutritional Benefits:

Carbohydrates are often found in nutrient-dense foods such as fruits, whole grains, and starchy vegetables. By including these foods in the diet during the higher-carbohydrate days, individuals can increase their intake of essential vitamins, minerals, and fibre. This can have a positive impact on overall health and blood sugar control.

Long-Term Adherence:

The strict ketogenic diet can be challenging to follow long-term due to its restrictive nature. Carb cycling provides individuals with a more flexible approach, making it easier to adhere to the diet. This long-term adherence can lead to sustained blood sugar control, as individuals are more likely to stick to the diet and maintain their nutritional goals.

Frequently asked questions