Jeffrey Salazar
The cyclical ketogenic diet (CKD) is an alternative to the traditional keto diet for those who want more flexibility with their carb consumption. The standard keto diet is a low-carb, high-fat regime, restricting carbs to under 50 grams per day. The cyclical keto diet involves eating a standard keto diet 5-6 days per week, followed by 1-2 days of higher carb consumption, often referred to as refeeding days. During refeeding days, high-fibre carbs such as oats, sweet potatoes, beans and quinoa are allowed. This version of keto may be easier to follow than the standard keto diet, and it can also make the diet more sustainable in the long run. However, there is limited research on the cyclical keto diet, so the benefits are somewhat speculative.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | 1-2 days of high-carb intake, up to 150 grams; 5-6 days of low-carb intake, up to 50 grams |
| Fat intake | High-fat intake on low-carb days |
| Protein intake | Remains constant |
| Benefits | More flexibility, improved exercise performance, muscle growth, increased leptin levels, weight loss |
| Downsides | Lack of research, potential unpleasant side effects |
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What You'll Learn
The basics of cyclical keto
The cyclical ketogenic diet, or cyclical keto for short, is a variation of the standard keto diet. It involves cycling between a strict high-fat, low-carb ketogenic meal plan and a higher-carb intake. This means eating a standard keto diet for 5–6 days of the week, followed by 1–2 days of higher carb consumption.
During the standard keto days, you should consume 20–50 grams of carbs per day, with healthy fats delivering approximately 65–90% of your total calorie intake. Proteins should make up around 10–30% of your calories, while carbs are restricted to under 5%.
The higher-carb days are often referred to as refeeding days as they replenish your body's depleted glucose reserves. During these days, you can eat carb-rich foods and high-fibre carbs such as oats, sweet potatoes, beans and quinoa. This may make the diet more sustainable in the long run.
Cyclical keto is popular among athletes and those seeking muscle growth and improved exercise performance. It can also help to decrease keto flu symptoms and make the standard keto diet more achievable. However, there is limited research on the cyclical keto diet, so it is recommended to consult a healthcare provider to determine if it is right for you.
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How to cycle in and out of ketosis
The cyclical ketogenic diet involves modifying the standard keto diet with days of higher carb intake to bring your body in and out of ketosis. There is no standard set of rules for a cyclical ketogenic diet, but here are some general guidelines to follow:
First, start with a standard keto diet. This will allow your body to adapt to burning fat for fuel instead of carbohydrates. The number of carbohydrates you restrict can vary between people, but generally, a keto diet involves consuming 50 grams or fewer of carbohydrates per day and eating higher-than-normal amounts of fat and protein. It can take upwards of a week of carefully monitoring your meals to hit ketosis, so be patient and consistent during this phase.
Once your body has adjusted to ketosis, you can begin the keto cycling phase. One common approach is to follow the keto diet for five to six days, followed by one to two days of eating more carbohydrates. However, some people choose to do keto for 10-12 days, followed by three to four days off. It's important to note that the longer you stay off the keto diet, the harder it will be to get back into ketosis, and you may experience some unpleasant side effects, such as keto flu or brain fog.
During your high-carb refeeding days, it is recommended to choose carbohydrates that are as whole and unprocessed as possible, such as whole grains (quinoa, buckwheat, brown rice), sweet potatoes, and fruit. These foods provide fiber and antioxidants and are more nutritious than highly processed carbohydrates. After your refeeding days, you may consider intermittent fasting and high-intensity workouts to help you return to ketosis more rapidly.
Finally, it's important to remember that keto cycling may not be for everyone. It can be challenging to maintain ketosis, and there is a potential for digestive issues and cardiovascular problems, depending on saturated fat intake. Consult with a healthcare professional before starting any new diet, especially one as restrictive as keto cycling.
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What to eat on high-carb days
The cyclical ketogenic diet involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are referred to as "refeeding days" and are meant to replenish your body's depleted glucose reserves. It's important to note that the cyclical keto diet is not for everyone, especially if a traditional ketogenic diet has been prescribed due to a medical condition.
On high-carb days, it is recommended to focus on complex carbohydrates that take longer to digest and have a more gradual effect on blood sugar levels. Examples include sweet potatoes, chickpeas, beets, butternut squash, and grains. These complex carbs help avoid spikes in glucose and insulin, which can have health consequences. It is also important to consider your workout schedule when planning your high-carb days.
During refeeding days, high-fiber carbs are allowed and even encouraged. Foods such as oats, sweet potatoes, beans, and quinoa are good options. A cyclical ketogenic diet can make it easier to obtain enough fiber, which can be challenging on a standard ketogenic diet. Increasing fiber intake through a cyclical approach may promote better gut health.
It is important to be mindful of the amount and type of carbohydrates consumed on high-carb days. While simple carbohydrates like candy and sweets will lead to unhealthy increases in blood sugar and insulin, strategic carbohydrate intake can help prevent muscle breakdown during workouts. About 30 minutes before training, ingesting 25-50 grams of simple carbohydrates can give your body the sugar it needs to maintain blood sugar levels and prevent muscle breakdown.
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The benefits of cyclical keto
The cyclical ketogenic diet, or cyclical keto, is a variation of the standard keto diet. It involves cycling between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. The standard format for a cyclical ketogenic diet is 5-6 days of ketogenic dieting and 1-2 days of high-carb eating. During the ketogenic phase, one should consume 20-50 grams of carbs per day, while the high-carb phase involves consuming roughly 150 grams of carbs.
The cyclical keto diet offers several benefits. Firstly, it can help with muscle growth and improved exercise performance. By temporarily switching out of ketosis during the high-carb refeeding days, insulin levels can be raised strategically to support muscle growth. Additionally, the cyclical keto diet can lead to improved athletic performance. The period of high-carb eating refills muscle glycogen, which can help sustain athletic performance.
Another benefit of the cyclical keto diet is that it can decrease symptoms of keto flu, such as nausea, fatigue, headaches, constipation, weakness, and irritability. This is because the diet includes strategic carb refeed days, allowing for a higher intake of fiber-rich foods like oats, sweet potatoes, beans, and quinoa.
Furthermore, the cyclical keto diet offers flexibility and may be easier to follow than the conventional keto diet. It allows for more carbohydrates in the diet, which can make it a more sustainable long-term option. It also provides the benefits of ketosis, such as weight loss, blood sugar control, and a reduced risk of heart disease, while also incorporating the strategic benefits of carbohydrates.
However, it is important to note that research on the cyclical keto diet is limited, and there may be potential downsides, such as possible weight gain due to consuming too many calories on carb days. Additionally, the cyclical keto diet may not be suitable for everyone, especially those with certain medical conditions or those who are unable to perform high-intensity exercises.
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Who should avoid cyclical keto
Cyclical keto, or keto cycling, is a variation of the standard ketogenic diet, which is a low-carb, high-fat, and moderate-protein eating plan. It involves adhering to the keto diet most days of the week and then "refeeding" with carbohydrate-rich foods for one or two days.
However, cyclical keto is not for everyone and may be unsafe for certain individuals. Here are some groups of people who should avoid cyclical keto:
Pregnant or Nursing Individuals
Pregnant or nursing women should be cautious about starting cyclical keto and should consult their primary care provider first. Hormonal changes during pregnancy and breastfeeding can affect nutrient requirements, and the restricted nature of cyclical keto may not provide the necessary flexibility to meet those needs.
Individuals with Diabetes or Pre-Diabetes
Those with type 1 or type 2 diabetes should be particularly cautious about attempting cyclical keto. Type 1 diabetes already requires careful management of carbohydrate intake and insulin dosing, and cyclical keto's alternating high-carb and low-carb days may disrupt blood sugar control. Type 2 diabetes is often managed through a balanced diet and lifestyle changes, and the extreme carb restrictions and refeeding cycles of cyclical keto may not align with the consistent dietary patterns recommended for managing blood sugar. Additionally, those at risk of diabetes or with prediabetes should also be cautious about adopting cyclical keto, as rapid shifts in carbohydrate intake can affect blood sugar control.
Individuals with Certain Medical Conditions
People with medical conditions related to the pancreas, liver, thyroid, or gallbladder should avoid cyclical keto, as advised by the University of Chicago Medicine. Additionally, those with kidney problems or epilepsy should also refrain from cyclical keto. The standard ketogenic diet is sometimes prescribed for individuals with epilepsy to reduce seizure frequency, but cyclical keto's reintroduction of carbohydrates may interfere with the therapeutic benefits of the diet.
Individuals Prone to Disordered Eating or Binge Behaviors
Keto cycling can lead to binge eating behaviours and promote disordered eating patterns, especially in individuals with a history of carb or sugar addiction. The "cheat day" mentality can trigger intense cravings and lead to overindulgence on high-carb days, potentially disrupting the overall balance of their diet and fostering an unhealthy relationship with food.
Beginners to Keto
Cyclical keto is not recommended for beginners to the keto diet. It is important to first ensure your body is adapted to ketosis and can easily transition back into it after carb-heavy meals. It is generally advised to wait at least two to three months after starting the standard keto diet before considering cyclical keto. This waiting period allows your body to become fat-adapted, making it easier to maintain ketosis and reducing the risk of negative side effects.
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Frequently asked questions
The cyclical keto diet involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. This diet is also known as carb cycling, and it is more flexible than the standard keto diet.
On the cyclical keto diet, you eat high-carb meals one to two days per week. The other five to six days are identical to the standard keto diet.
The cyclical keto diet is popular among athletes as it may enhance exercise performance and boost muscle growth. It may also be easier to follow than the standard keto diet.
On high-carb days, you can eat carb-rich foods such as oats, sweet potatoes, beans, and quinoa.
