Madeleine Hull
The cyclical ketogenic diet is a variation of the standard ketogenic diet, involving 5-6 days of ketogenic dieting and 1-2 days of high-carb eating. This diet is popular among athletes as it is believed to enhance exercise performance and boost muscle growth. However, there is limited research on the cyclical ketogenic diet, and it may not be suitable for everyone. For instance, individuals at risk of diabetes or sensitive to carbohydrates should avoid this diet. Additionally, those on a ketogenic diet for health reasons, such as hyperinsulinemia or hypertension, may find the cyclical ketogenic diet unworkable due to potential adverse hormonal responses. While the cyclical ketogenic diet offers flexibility and the ability to consume carbohydrates, it is important to carefully consider individual needs and consult a healthcare provider before making any dietary changes.
| Characteristics | Values |
|---|---|
| Definition | The cyclical ketogenic diet is a variation of the standard ketogenic diet. It involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. |
| Carb Intake | Carb intake is typically restricted to under 50 grams per day during the ketogenic phase. During the refeeding phase, carb intake is increased to around 150 grams. |
| Frequency | The cyclical ketogenic diet is typically structured as 5-6 days of ketogenic dieting followed by 1-2 days of higher carb intake. |
| Benefits | The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance, and increased flexibility with carb consumption. |
| Downsides | The cyclical ketogenic diet can cause unpleasant side effects during the adjustment period. It may not be suitable for beginners or individuals with certain medical conditions, especially those benefiting from a reduced-carb intake. |
| Safety | There is limited research on the cyclical ketogenic diet, so the benefits and risks are somewhat speculative. It is recommended to consult a healthcare provider before starting this or any other diet. |
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What You'll Learn
Potential health benefits
The cyclical ketogenic diet is a variation of the standard ketogenic diet, which involves eating a high-fat, low-carb diet. The cyclical version allows for more flexibility, with 5-6 days of ketogenic dieting and 1-2 days of higher carb consumption. This diet has several potential health benefits, including:
Improved exercise performance
The cyclical ketogenic diet is popular among athletes as it can enhance exercise performance. The high-carb days refill glycogen stores, helping the body recover and prepare for the next exertion. This is especially beneficial for longer, harder exercises like marathons, obstacle racing, and high-intensity interval training (HIIT), which require glucose for energy.
Boosted muscle growth
The cyclical ketogenic diet is also believed to boost muscle growth. The diet's focus on high-fat, protein-rich foods provides the body with the necessary building blocks for muscle growth and repair. The strategic consumption of carbohydrates on 1-2 days per week further enhances this process by refilling glycogen stores, which are essential for muscle function.
Increased flexibility and sustainability
The cyclical ketogenic diet offers more flexibility than the standard ketogenic diet, making it easier to follow and potentially more sustainable. By allowing for higher carb consumption on specific days, this diet may be more appealing to those who struggle with the strict low-carb requirements of the standard ketogenic diet.
Weight loss
The cyclical ketogenic diet can also promote weight loss. The low-carb, high-fat nature of the diet shifts the body's fuel utilization from carbohydrates to fat. This metabolic shift can lead to a reduction in body weight, especially in physically active individuals.
Enhanced recovery
Some studies suggest that the cyclical ketogenic diet may enhance recovery after exercise. The reduction in carbohydrate intake can minimize the reliance of body metabolism on carbohydrates, leading to reduced lactate deposition and improved recovery.
While the cyclical ketogenic diet offers these potential health benefits, it is important to note that more research is needed to fully understand its effects. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have specific health concerns or conditions.
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Downsides and side effects
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. This diet is popular among those seeking muscle growth and improved exercise performance. However, there are some downsides and potential side effects to be aware of before starting this diet.
Firstly, it is important to note that there is limited research on the cyclical ketogenic diet, so the benefits are somewhat speculative. While this diet may be easier to follow than the conventional keto diet, it can cause unpleasant side effects during the adjustment period. Additionally, this diet is not recommended for beginners or low to moderate-intensity trainers, as they may not be able to fully deplete their glycogen stores and re-enter ketosis. It is important to have a rigorous training schedule with high-intensity workouts to deplete glycogen stores and get back into ketosis each week.
Another potential downside is weight gain due to water retention. The human body uses up to 3 grams of water to store 1 gram of carbohydrates in muscle tissue, which can result in water retention during the high-carb days of the cyclical ketogenic diet. Furthermore, while the diet may promote muscle growth, it can also lead to an increase in body fat.
The cyclical ketogenic diet may also not be suitable for those with certain medical conditions. If you are on a ketogenic diet for health reasons, such as hyperinsulinemia or hypertension, the hormonal response triggered by the diet may exacerbate the symptoms being treated by a low-carbohydrate diet. Additionally, if you are at risk of diabetes or your body is sensitive to carbohydrates, it is recommended to avoid this diet.
It is always advisable to speak with a healthcare professional before starting any new diet, especially if you have a medical condition or specific health goals. They can help determine if the cyclical ketogenic diet is safe and appropriate for your individual needs and circumstances.
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Who it's suitable for
The cyclical ketogenic diet is suitable for people who want more flexibility with their carb consumption. It is popular among athletes and those seeking muscle growth and improved exercise performance.
The diet involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. This means that for 5-6 days a week, you follow the standard keto diet, and then for 1-2 days, you consume more carbs to break ketosis.
If you are someone who does high-intensity type training multiple times a week, the cyclical ketogenic diet may be for you. This is because, during high-intensity exercise, the body relies on glucose for fuel rather than fat. The diet allows you to refill muscle and liver glycogen stores with carbs.
However, it is not recommended for low to moderate-intensity trainers and exercise beginners because they most likely will not be able to fully deplete their glycogen stores and get back into ketosis. For this reason, if you are a beginner or intermediate trainer, a targeted ketogenic diet may be a better option for you.
Additionally, if you are on a ketogenic diet for health reasons such as hyperinsulinemia or hypertension, the cyclical ketogenic diet may be unworkable as the hormonal response can trigger health symptoms that are being treated by a low-carbohydrate diet.
Since research on the cyclical ketogenic diet is limited, there is no complete certainty that it is safe for everyone. If you are at risk of diabetes or your body is sensitive to carbohydrates, it is best to avoid this diet. It is recommended that you speak with your healthcare provider before trying it, especially if you have a medical condition that benefits from a reduced carb intake.
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What to eat
The cyclical ketogenic diet CKD is a variation of the standard keto diet, which involves eating low-carb and high-fat foods. On the cyclical keto diet, you can eat carb-rich foods on 1-2 non-consecutive refeeding days per week. The other 5-6 days of the week are identical to the standard keto diet, where you limit your carbs to 50 grams or less.
On your refeeding days, you can eat high-fiber carbs such as:
- Oats
- Sweet potatoes
- Beans
- Quinoa
- Chickpeas
- Spinach
- Broccoli
- Cauliflower
- Brussels sprouts
- Nuts
- Seeds
On the days you follow the standard keto diet, you can eat pork chops with an herb crust and wilted dandelion greens, or shredded beef with Brussels sprouts.
The cyclical keto diet may be easier to follow than the standard keto diet, and it may also decrease keto flu symptoms, boost athletic performance, increase fiber intake, and promote muscle growth. However, because there is currently little research on the cyclical keto diet, its long-term benefits and side effects are unknown.
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How it works
The cyclical ketogenic diet (CKD) is a variation of the standard ketogenic diet (SKD). It involves eating a SKD for 5-6 days per week, followed by 1-2 days of higher carbohydrate consumption. These "refeeding days" replenish the body's glucose reserves, temporarily taking the body out of ketosis.
During the SKD phase, healthy fats should deliver approximately 65-90% of total calorie intake, with proteins making up 10-30% of calories, and carbohydrates restricted to under 50 grams and under 5% of total calories. On the refeeding days, carbohydrates should comprise 60-70% of total calories, with protein at 15-20% and fats at 5-10%.
The cyclical ketogenic diet is popular among athletes and those seeking muscle growth and improved exercise performance. The diet allows for more flexibility with carb consumption, which can be beneficial for those who struggle with the strict low-carb nature of the SKD.
However, it's important to note that there isn't extensive research on the cyclical ketogenic diet, and it may not be suitable for everyone. It is not recommended for beginners or low to moderate-intensity trainers, as they may not be able to deplete their glycogen stores and get back into ketosis. Additionally, those on a ketogenic diet for health reasons, such as hyperinsulinemia or hypertension, may find the cyclical version unworkable due to potential adverse hormonal responses.
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Frequently asked questions
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.
The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance. It is also more flexible than the standard ketogenic diet, allowing for more carbs from foods like sweet potatoes and grains.
The cyclical ketogenic diet can cause some unpleasant side effects while your body is adjusting to the change in fuel. It can also lead to some body fat gain alongside muscle mass. It is not recommended for beginners or low to moderate-intensity trainers as it can be difficult to get back into ketosis.
If you are at risk of diabetes or your body is very sensitive to carbohydrates, then it’s best to avoid the cyclical ketogenic diet. It may also be unworkable if you are on a ketogenic diet for health reasons such as hyperinsulinemia or hypertension.
There is limited research on the cyclical ketogenic diet, so it is unclear whether it is safe for everyone. It is recommended that you speak with your healthcare provider before trying it, especially if you have a medical condition that benefits from a reduced-carb intake.
