Keto Vs Carb Cycling: Which Diet Is Superior?

The ketogenic diet is a high-fat, very low-carb diet. When following a ketogenic diet, you restrict carbs to under 50 grams per day, which puts your body in a fat-burning state called ketosis. The cyclical ketogenic diet is a variation of the standard ketogenic diet, where you follow a standard ketogenic diet protocol for 5–6 days per week, followed by 1–2 days of higher carb consumption. This is also known as keto cycling or carb cycling. Carb cycling is a strategy where you vary your carb intake throughout the week, month, or year, depending on your body composition, activity level, and goals.

Carb cycling is popular among athletes and those following a low-carbohydrate diet. It is believed to help with weight loss, fat loss, and better sports performance. It may also help with muscle growth and improved exercise performance.

However, there are some potential risks and challenges associated with keto and carb cycling. It can be difficult to maintain, and some people may find it challenging to return to the keto diet after a break. There may also be risks associated with cycling in and out of ketosis, including potential damage to blood vessels.

Overall, keto and carb cycling can be an effective strategy for some people, but it is important to be aware of the potential benefits and risks before deciding if it is the right approach for you.

Weight loss

Carb cycling and keto are two popular dietary approaches that can help with weight loss. Carb cycling involves alternating between high-carb and low-carb days, while keto is a low-carb, high-fat diet that puts the body into a state of ketosis. Both methods have their pros and cons when it comes to weight loss, and the best approach may vary depending on individual factors.

Carb Cycling for Weight Loss

Carb cycling can be an effective strategy for weight loss as it helps regulate hormones, stimulate muscle growth, and aid in workout recovery. By alternating between high-carb and low-carb days, individuals can take advantage of the benefits of both. During high-carb days, the body increases insulin levels and promotes energy storage and muscle growth. On low-carb days, the body enhances fat burn by lowering insulin and increasing fat utilisation. This cyclical approach may lead to a higher metabolism and greater weight loss over time.

Additionally, carb cycling can help individuals break through weight loss plateaus. By periodically introducing high-carb days, individuals can prevent their metabolism from slowing down, a common issue when consuming fewer calories. Carb cycling can also support athletic performance and improve muscle growth, which can indirectly contribute to weight loss.

However, one potential drawback of carb cycling is the risk of consuming too many calories on high-carb days, which may counteract the weight loss benefits. It is important to prioritise proper nutrition and ensure sufficient fuel for the body during both high-carb and low-carb days.

Keto for Weight Loss

The keto diet has been associated with weight loss as it puts the body into a state of ketosis, where fat is burned for energy instead of glucose. By drastically reducing carbohydrate intake, individuals can tap into their fat stores for energy, leading to weight loss. The keto diet has also been linked to improved insulin resistance, which can further contribute to weight management.

However, keto can be challenging to follow due to strict carbohydrate restrictions and potential side effects like the "keto flu," which includes symptoms such as nausea, fatigue, and headaches. Additionally, long-term keto may not be sustainable as it keeps glycogen levels very low and can lead to muscle breakdown. It is important to note that keto may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions.

The effectiveness of carb cycling and keto for weight loss may vary depending on individual factors such as activity level, metabolism, and health goals. Both approaches have their advantages and potential drawbacks. Carb cycling may be more flexible and easier to sustain in the long term, while keto may lead to more rapid weight loss but with stricter restrictions. Ultimately, the best approach for an individual depends on their specific needs and preferences. Consulting with a healthcare professional or nutritionist can help tailor the diet to their unique circumstances.

Athletic performance

The ketogenic diet has become popular among endurance athletes as a performance enhancer. However, there is conflicting evidence about its effectiveness. Some studies have shown that a ketogenic diet can improve athletic performance, while others have found no significant effects or even negative impacts.

The Ketogenic Diet and Its Effects on Athletic Performance

The ketogenic diet is a very low-carbohydrate, high-fat diet that forces the body to burn fat for energy instead of carbohydrates. This shift in metabolism is thought to provide health benefits and improve athletic performance. However, the evidence is mixed.

Some studies have found that a ketogenic diet can increase fat oxidation and improve endurance in endurance athletes. For example, one study found that ultra-marathoners and ironman-distance triathletes who had been following a ketogenic diet for 9-30 months had higher fat oxidation rates and could maintain normal levels of muscle glycogen during exercise. This suggests that a long-term ketogenic diet could enhance performance in ultra-endurance events.

On the other hand, some studies have found that a ketogenic diet may impair high-intensity exercise performance. A 2017 review of previous research found that early onset fatigue during short-duration activities was common among athletes on a ketogenic diet. Another study showed that a ketogenic diet could lead to decreased exercise economy and increased oxygen demand, which could negatively impact performance in elite race walkers.

Factors Affecting the Impact of a Ketogenic Diet on Athletic Performance

The impact of a ketogenic diet on athletic performance may depend on several factors, including the type of sport, the duration and intensity of exercise, the athlete's training status, and individual genetic factors.

Type of Sport

The type of sport or athletic activity may play a role in the effectiveness of a ketogenic diet. Endurance athletes, such as marathon runners and long-distance cyclists, may benefit more from a ketogenic diet compared to athletes who require short bursts of energy, such as sprinters or team sport players.

Duration and Intensity of Exercise

The duration and intensity of exercise may also be important factors. A ketogenic diet may be more effective for endurance exercises lasting longer than a few minutes, as the body can rely on a combination of fat, ketones, and glucose for fuel. However, at higher intensities, the body's reliance on carbohydrate metabolism may be crucial, and a ketogenic diet could impair performance.

Training Status

The training status of the athlete may also influence the effects of a ketogenic diet. Well-trained and endurance-trained athletes may be better adapted to utilizing fat as a fuel source, while recreational athletes may experience greater benefits in terms of body composition and weight loss.

Individual Genetic Factors

Individual genetic factors may also play a role in the effectiveness of a ketogenic diet for athletic performance. Variations in genes related to trainability, substrate utilization, and dietary preferences may influence how an athlete responds to a ketogenic diet.

Practical Recommendations for Athletes Considering a Ketogenic Diet

• The main benefit of a ketogenic diet for athletes seems to be increased fat burning and enhanced weight loss. It may be beneficial during periods of low-intensity, base training.
• Athletes should expect to feel more fatigue and a greater perception of effort during exercise when switching to a ketogenic diet, even at low intensities.
• It is not recommended to experiment with a ketogenic diet during periods of higher-intensity training, as it may impair performance.
• For races or competitions lasting less than three hours, continuing a ketogenic diet is not advised, as it may harm maximal performance.
• If a race is approaching, it is recommended to switch to a high-carbohydrate diet 24-36 hours beforehand and consume carbohydrates during the event.
• Be aware that individuals can have varying responses to a ketogenic diet. Some may experience side effects such as poor energy, mental fog, sleep issues, and nausea.
• Ensure proper hydration when following a ketogenic diet.

Hormone regulation

The keto diet can be a double-edged sword when it comes to hormone regulation, especially for women. While it can positively impact certain hormones, it can also cause imbalances in others, leading to potential health concerns. Here's a detailed look at the effects of keto and carb cycling on hormone regulation:

Keto Diet and Hormones

The keto diet, known for its high-fat and very low-carb approach, can have both positive and negative impacts on hormone regulation. Here are the key points:

• Positive Impact on Insulin: Keto reduces carb intake, aiding in lowering insulin levels and improving insulin sensitivity. This can be beneficial for individuals with insulin resistance, which is often associated with hormone imbalances.
• Weight Loss and Estrogen: Rapid weight loss associated with keto can lead to a decrease in estrogen levels. This can have consequences such as infertility, vaginal atrophy, and an increased risk of osteoporosis.
• Leptin Regulation: Keto can help regulate leptin, a hormone that suppresses appetite. However, for individuals with a low body fat percentage or high-stress lifestyles, keto may lead to declining leptin levels, affecting the thyroid and ovaries and potentially disrupting the menstrual cycle.
• Stress and Cortisol: Keto is considered a stressor on the body, and when combined with other stressors like mental demands, calorie restriction, or excessive exercise, it can increase cortisol levels. Chronically elevated cortisol levels are linked to anxiety, insomnia, and increased risk of heart disease.
• Benefits for PCOS: Keto can be beneficial for women with polycystic ovary syndrome (PCOS) by improving insulin and testosterone levels, leading to better weight management, fertility, and menstruation.
• Adrenal Health: The keto diet's emphasis on low-carb vegetables may help normalize cortisol levels and support adrenal gland health, reducing the negative impact of chronic stress.

Carb Cycling and Hormone Regulation

Carb cycling involves intentionally increasing carbohydrate intake during specific times of the month while on a keto diet. Here's how it relates to hormone regulation:

• Leptin Balance: Carb cycling ensures leptin levels don't get too low, preventing potential imbalances. It provides a surge of glucose followed by insulin, signalling to the body that it's adequately fed and safe, promoting a shift back to healthy regulatory function.
• Progesterone Production: Carb cycling during days 19 and 20 of the menstrual cycle can help women under stress produce adequate levels of progesterone, a hormone crucial for reproductive health.
• Improved Thyroid Function: Carb cycling can help regulate thyroid function, which may be disrupted by a dramatic drop in carbohydrates on the keto diet.
• Reduced Stress: By reducing the body's overall stress response, carb cycling can mitigate potential hormonal imbalances caused by chronic stress.
• Metabolic Balance: Carb cycling helps maintain an active metabolic balance, preventing the body from increasing its stress response and causing potential hormonal disruptions.

Both the keto diet and carb cycling can influence hormone regulation. While keto can positively impact insulin and help with conditions like PCOS, it may also disrupt estrogen and leptin levels and increase stress. Carb cycling is a tool to mitigate these potential negative effects, helping to balance hormones and reduce stress on the body. The optimal approach may vary for each individual, and it's important to listen to your body and make adjustments as needed.

Muscle growth

The ketogenic diet is a very low-carb, high-fat diet that encourages your body to use ketones as fuel rather than glucose, which is the body's preferred source of energy. It is commonly used for weight loss but has various other possible benefits.

Studies show that it is possible to build muscle on the keto diet. For example, a study in 25 college-aged men found that a traditional Western diet and the ketogenic diet were equally effective for muscle gain, strength, and performance. Other studies have shown that keto may provide similar strength and performance gains as a conventional high-carb diet while also helping shed body fat.

However, if you're new to keto, you may initially experience a drop in strength and performance. This is because your body is adapting to relying on ketones.

How to build muscle on a keto diet

Determine your calorie intake

To build muscle, you need to consistently eat more calories than you burn. The number of calories you need to eat per day to build muscle depends on several factors, such as your weight, height, lifestyle, sex, and activity levels.

Eat plenty of protein

Protein is the building block of muscles, so you need to consume more protein than your body breaks down through natural processes when trying to build muscle. Most studies suggest that eating 0.7-0.9 grams of protein per pound of body weight is ideal for building muscle.

Track your carb intake

To reach and stay in ketosis, most people need to eat fewer than 50 grams of carbs per day, although the exact value can vary. You may find that timing your carb intake around your workouts can be beneficial, especially if you believe your performance is affected. This strategy is known as a targeted keto diet.

Increase your fat intake

Your body relies primarily on fat for fuel when you limit carb intake and are in a state of ketosis. After accounting for protein and carbs, fat should make up the rest of your diet.

Other factors to consider

#### Resistance train regularly

While nutrition is important, resistance training is also key to gaining muscle. Resistance training typically involves lifting weights or doing other strength-based exercises to build strength and gain muscle mass.

#### Consider supplements

While not required, supplements may help you build muscle. If you're struggling to reach your daily protein needs, you could use a protein powder supplement, such as whey, casein, pea, or hemp protein. You could also try using a creatine monohydrate supplement, as studies show that it can aid gym performance, leading to more muscle gain.

Helpful tips for building muscle on a keto diet

• Stay patient: If you're new to keto, you may experience an initial drop in strength and performance. It's important to note that this drop is temporary, so be patient and don't quit early.
• Track your carb intake: This helps ensure that you eat fewer than 50 grams of carbs per day to stay in ketosis.
• Prepare for initial side effects: When some people start this diet, they may experience the keto flu—a collection of symptoms, such as fatigue, nausea, irritability, and insomnia, that occur as your body adapts to its new regimen.
• Beware of hidden carbs: Beverages and condiments typically contain carbs that many people are unaware of, so it's important not to overlook them.
• Test your ketone levels regularly: You can use keto strips or a keto breath test to determine if you're in ketosis or if you need to adjust your diet accordingly.
• Get plenty of sleep: Proper sleep is very important for muscle gain and exercise performance.

Though it involves carefully watching your protein, carb, and fat intake, the keto diet may be as effective as traditional higher-carb diets for building muscle. Simply following the above guidelines can help you plan an effective keto strategy for building muscle.

However, it's unclear whether the keto diet offers more benefits for building muscle than a traditional higher-carb diet.

Diet compliance

Carb cycling is a strategy where you vary your carb intake throughout the week, month, or year. Carb cycling is popular among people following low-carb diets like keto.

Who can benefit from carb cycling?

Athletes are the individuals most likely to benefit from carb cycling. However, as we will discuss later in this article, the science regarding this issue is mixed.

Another type of person who may benefit from carb cycling is someone who sees a lifetime of limiting fruit, bread, pizza, and other favorite high-carb foods as depressing and a significant barrier to committing to a low-carb diet. Knowing they can temporarily return to their higher-carb favorites for a week every couple of months might increase their long-term chances of success.

Who should not try carb cycling?

If you are just getting started on a low-carb diet, you probably shouldn’t experiment with carb cycling just yet. If there are any signs of intense carbohydrate cravings, or difficulty controlling cravings, then introducing carbs can be a slippery slope from which it is difficult to recover.

Some may have trouble maintaining the quality of carbs they eat, immediately being drawn to high-sugar, highly processed carbs. And others may have a hard time weaning off the carbs after the specified period, regardless of the carbs’ quality.

Potential Health Benefits and Risks of Keto Cycling on the Ketogenic Diet

Because keto cycling is so new, no studies have examined the benefits and risks. Cycling in and out of ketosis — eating carbs then not eating carbs — might be dangerous. If you eat a high-fat diet one day and then go back to eating carbs the next, your body may not have time to convert fat to energy, so it may stick with using the carbs for energy and storing the fat.

There isn't much research on keto cycling, though one small study was published in September 2020 in Nutrients. The researchers found that keto cycling resulted in a similar amount of weight loss in young, healthy men to that engendered by a nutritious diet that cut 500 calories per day. The weight loss for the keto cyclers, however, was from a combination of decreased body fat, water, and lean body mass, whereas the other dieters primarily lost body fat.

Some people believe elite athletes benefit from keto cycling because their bodies use extra carbohydrates as energy to power through difficult workouts and races.

The Challenges Associated With Keto Cycling

Because it’s best to try keto cycling after your body has already adjusted to ketosis, you likely won’t be able to avoid the challenges of starting keto, such as the keto flu.

And while some say keto cycling can be helpful for people who crave higher-carb items from time to time, they warn it’s not for everyone. When you reintroduce carbohydrates back into your diet, you may experience a so-called carb hangover — the body feels kind of bloated and inflamed, and you may develop headaches.

It can also be a challenge not to overindulge on those days off the diet. For somebody who’s been a carb addict or a sugar addict before going on the diet, all of those cravings for those sugars and those carbs come back pretty strong.

Despite the concerns, if you want to give keto cycling a try, experts recommend cycling in healthful sources of carbs instead of craveable, heavily processed refined or sugary carbs. Think sweet potatoes, beans, milk, and fruit over muffins, rolls, and chips.

It’s also a good idea to make a plan for your carb-heavy days so you get the most benefit. For example, you might eat them on a workout day. Pay attention to how you feel on the days you eat more carbs. Some questions to ask yourself: Do your energy levels drop or soar? Are you happier and satisfied or anxious and hungry? Does your sleep improve or worsen?

The prescriptive nature of total carb abstinence may be appealing to some, but for others, it can feel unnecessarily rigid. It’s important to get clear on where you fall in the spectrum and use that to guide your dietary decisions. Whether you’re trying to lose weight or just get healthier, it also makes sense to think about the foods you enjoy and the way you like to cook and then pick a plan that lines up with your food and lifestyle values. Be real with yourself and identify some non-negotiable foods. If pasta is one of them, keto cycling might be preferable to keto, but you might want to try another approach altogether.

Frequently asked questions