Milly Gaines
The ketogenic diet is a high-fat, very low-carb diet that involves restricting carbs to under 50 grams per day. The standard keto diet is the most popular form, but there are several other ways to follow this regime, including the cyclical ketogenic diet, or keto cycling. Keto cycling involves following the keto diet for a certain amount of time and then taking a day or more off. The idea is to make the keto diet easier to follow, but it might make it hard to go back to a standard low-carb keto diet. There is currently little research on the cyclical keto diet, so its long-term benefits are unknown.
Characteristics and Values of Cycling On and Off the Ketogenic Diet
| Characteristics | Values |
|---|---|
| Definition | Keto cycling involves following a ketogenic diet for a few days, then taking a break and consuming high or average levels of carbohydrates for a day or more. |
| Purpose | To make the keto diet easier to follow and more sustainable long-term. |
| Benefits | May prevent common side effects of a full-on keto diet, such as fatigue, nausea, diarrhea, and "keto flu" symptoms. Allows for more variety in the diet and may be mentally easier to stick with. Can make it easier to consume enough fiber. |
| Drawbacks | May lead to disordered eating and nutritional issues, especially if individuals struggle with sugar addiction. Can cause weight fluctuations and may be challenging to return to a standard keto diet after "cheat days." May not be as effective for weight loss. |
| Recommendations | Consult a medical professional before starting, especially if pregnant, nursing, or managing specific health conditions. Aim for healthy sources of carbohydrates during "refeeding days," such as whole foods, fruits, beans, and whole grains. |
| Effectiveness | There is limited research on the effectiveness of keto cycling. Individual experiences may vary, and it may work better for some individuals than others. |
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What You'll Learn
Keto cycling may prevent keto flu symptoms
Keto cycling involves adhering to the keto diet for a certain period, followed by a day or more of eating high to moderate levels of carbohydrates. It is regarded as a less restrictive version of the ketogenic diet, which is notoriously inflexible.
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. This drastic reduction can be a shock to the body, and the body may need time to adapt to this new way of eating. This transition period can be difficult, and some people may experience keto flu symptoms, including fatigue, nausea, diarrhoea, headaches, constipation, and sugar cravings.
However, it is important to note that keto cycling may not be as effective for weight loss as the traditional keto diet, as the body is not in a constant state of ketosis. Additionally, keto cycling can cause weight fluctuations, and there is a risk of developing disordered eating habits due to the restrictive nature of the keto diet.
Before starting any new diet, it is essential to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs.
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It can be hard to stick to the diet
The ketogenic diet is a high-fat, very low-carb diet. On keto, carb intake is restricted to under 50 grams per day, which is less than the amount in a large banana. This means doughy foods like pizza, pasta, and bagels, as well as sweets, are off-limits.
Keto cycling is a less restrictive, more sustainable variation of the standard ketogenic diet. It involves following the keto diet for a few days in a row, then taking a break and eating high (or at least average) levels of carbohydrates for a day or two. The idea is to make the keto diet easier to follow. Knowing there’s a day in the near future when you’ll be allowed to eat carbs again might help you stick to the diet for longer.
However, it can be hard to stick to the diet. The main challenge keto dieters face is the extreme carb limit. Even non-starchy foods like nuts and broccoli contain some carbohydrates, so it's easy to reach the cap. This means that many healthy—yet high-carb—foods are off-limits.
Another challenge is intense cravings for carbs and sugar, which come back once you reintroduce these foods. According to Molly Devine, RD, founder of MDS Nutrition:
> "Few people have the ability to go on and off keto successfully. [...] For those who have struggled with sugar addiction and battled to get sugar out of their diet, keto cycling or cheat meals are very challenging because as soon as they get a taste of those foods, the cravings hit hard and they have a tough time getting back on the wagon."
Some people also worry that keto cycling can lead to disordered eating and other nutritional issues. Kizer, a nutritionist, points out that ketosis is an altered metabolic state, and it may be unhealthy to force the body in and out of it regularly. Kizer also notes that keto cycling can cause people's weight to fluctuate, which can be mentally challenging.
However, some proponents of keto cycling say that it can help prevent some of the common side effects of a full-on keto diet, such as fatigue, nausea, diarrhea, and other "keto flu" symptoms. They also argue that it can be much easier to stick to in the long run, and it allows for more variety in the diet—something most health experts would agree is good for physical health.
There is no clear rule about how many days you take off and how many carbs you should eat on those days. If you are considering keto cycling, it is important to talk with a medical provider to devise the best eating plan for your health needs.
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Carb cravings can cause binge eating
Carbohydrates are one of the three macronutrient sources of energy that the body needs to sustain life and mental capacity. They are the body and brain's preferred energy source. Carbohydrates are a key factor in serotonin production, which regulates anxiety and boosts mood. When we restrict carbohydrates, we are more likely to crave them and then binge on them. This can lead to binge eating disorder (BED), which results from a combination of biological, psychological, environmental, and genetic factors.
The cyclical ketogenic diet involves adhering to a standard ketogenic diet protocol for 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as refeeding days, as they replenish the body's depleted glucose reserves. Keto cycling is a less restrictive version of the ketogenic diet, allowing for a day or more of high-carb eating after several days of ketogenic dieting.
Some proponents of keto cycling say that it can help prevent some of the common side effects of a full-on keto diet, such as fatigue, nausea, and diarrhea. It can also be mentally easier to stick with in the long run, as it allows for more variety in the diet. However, critics argue that keto cycling can lead to disordered eating and weight fluctuations. It can also halt weight loss by taking days off from ketosis, during which time you are not burning any fat and could be gaining weight.
If you are craving carbohydrates, it is important to satisfy that craving by eating carbohydrates. To reduce intense and urgent cravings for carbohydrates, it is recommended to eat enough carbohydrates throughout the day to keep your blood sugars balanced. This will help to reduce carb cravings and binge eating.
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Weight loss may be hindered
Keto cycling is a less restrictive and more sustainable approach to the ketogenic diet. It involves following the keto diet for a few days, and then taking a break to eat a higher level of carbohydrates for a day or two. While keto cycling may be appealing, it may not be the best option for weight loss. Here's why:
Firstly, keto cycling may hinder weight loss by interrupting the process of ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. By taking days off the keto diet and consuming higher levels of carbohydrates, the body is provided with an alternative energy source, which may slow down the fat-burning process. This interruption can create a “yo-yo” effect, where weight loss progress is hindered and cravings for carbohydrates and sugars return.
Secondly, keto cycling may lead to disordered eating and nutritional issues. The freedom of a cycling day can make it challenging to return to the strict keto diet, and cravings for carbohydrates can be intense. This may result in a cycle of binging and restricting, which can be unhealthy and hinder long-term weight loss. Additionally, the keto diet is already associated with potential nutritional deficiencies, and keto cycling may further impact the intake of important nutrients, such as fiber.
Keto cycling can also affect athletic performance and muscle growth. While some athletes may benefit from the increased carbohydrate intake on cycling days, others may experience decreased performance due to the body's need for more oxygen to burn carbohydrates. This can impact high-intensity exercises and affect overall athletic performance.
Furthermore, keto cycling may not be effective for everyone. While it can provide freedom and flexibility, it requires self-control and the ability to monitor one's progress. Without careful planning and consideration of individual needs, keto cycling may hinder weight loss and overall health.
Lastly, keto cycling may not be safe for everyone. It is important to consult a healthcare professional before starting any diet, especially those with pre-existing health conditions. The keto diet is already restrictive, and cycling in and out of it can further impact hormone levels, cholesterol, and mood. It is crucial to prioritize overall health and well-being when considering weight loss strategies.
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There are potential health risks
Cycling on and off the ketogenic diet, or "keto cycling", involves adhering to the keto diet for a few days and then taking a break to eat a more balanced diet. While this approach is touted as a less restrictive way to gain the benefits of a ketogenic lifestyle, it also comes with potential health risks.
Firstly, keto cycling can be challenging for those who have previously struggled with carb or sugar addiction. The cravings for carbs and sugars can come back very strongly during the "off" period, making it difficult to control one's diet. This can lead to a "'yo-yo' approach to weight loss", which can be discouraging and prevent any weight loss.
Secondly, keto cycling may not be suitable for certain individuals with specific health conditions. For example, pregnant or nursing women, people with type 2 diabetes, and those with type 1 diabetes, kidney problems, or conditions related to the pancreas, liver, thyroid, or gallbladder should consult a doctor before attempting keto cycling.
Thirdly, keto cycling can be difficult to follow correctly due to the lack of clear guidelines. There is no standard set of rules for keto cycling, and the number of days one takes a break from the keto diet and the amount of carbohydrates consumed during those breaks can vary widely. This inconsistency can make it challenging for individuals to maintain the discipline needed to effectively follow the keto cycling diet.
Finally, keto cycling may lead to nutritional deficits and medical problems. The restrictive nature of the keto diet may result in deficiencies of key vitamins and minerals. Additionally, there are concerns that long-term carbohydrate restriction may negatively impact hormones, cholesterol levels, and mood.
While keto cycling may offer some benefits in terms of sustainability and reduced side effects, it is important to carefully consider the potential health risks and consult a healthcare professional before making any dietary changes.
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Frequently asked questions
Keto cycling involves following a ketogenic diet for a few days and then taking a break by eating high levels of carbohydrates for a day or two. This is also called a cyclical ketogenic diet or carb cycling.
Keto cycling is considered a less restrictive and more sustainable way to get the benefits of a ketogenic lifestyle. It can also help prevent some of the common side effects of a full-on keto diet, such as fatigue, nausea, and diarrhea. Additionally, it can make it easier to stick to the keto diet in the long run.
Keto cycling may cause weight fluctuations and lead to disordered eating and nutritional issues. It can also be challenging due to intense cravings for carbs and sugar. There is also a concern that it may negatively affect hormones, cholesterol levels, and moods.
