Carb Cycling: Cheat Day On Keto?

The ketogenic, or keto, diet is a low-carb, high-fat diet that aims to force the body into using fat for fuel, instead of carbohydrates. While the standard keto diet restricts carbs to under 50 grams per day, the cyclical keto diet involves adhering to a standard ketogenic diet protocol for 5–6 days per week, followed by 1–2 days of higher carb consumption. This is done to replenish the body's depleted glucose reserves and is often referred to as refeeding days.

During the refeeding days, keto dieters increase their carb consumption so that carbs comprise 60–70% of their total calories. This usually means consuming healthy, complex carbs such as whole-wheat or brown-rice pasta, oats, sweet potatoes, beans, and quinoa.

The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance. It is also believed to decrease keto-related side effects, make the standard keto diet more achievable, and promote muscle growth.

The cyclical ketogenic diet

The standard ketogenic diet typically involves limiting daily carbohydrate consumption to 20-30g of net carbs. However, the cyclical ketogenic diet follows a cycle of 5-6 days of low-carb eating, followed by 1-2 days of high-carb consumption. During the low-carb phase, healthy fats should account for approximately 65-90% of total calorie intake, with proteins making up 10-30% and carbs restricted to under 5%. On the high-carb days, carbs should comprise 60-70% of total calories, with protein at 15-20% and fats at 5-10%.

To optimise the benefits of the cyclical ketogenic diet, it is crucial to time the high-carb days appropriately. Consuming carbs 5 hours before the final workout and 1-2 hours before the last training session can help maximise muscle glycogen levels. Additionally, focusing on complex carbohydrates from whole food sources, such as whole grains, rice, sweet potatoes, and legumes, is recommended over simple carbohydrates like sugar and processed foods.

After the high-carb days, it is essential to return to a ketogenic diet to deplete glycogen and re-enter ketosis. This can be facilitated by performing high-intensity or medium-intensity workouts on an empty stomach during the first two days of the ketogenic phase.

Overall, the cyclical ketogenic diet offers a strategic approach to combining the benefits of a high-carbohydrate diet and a ketogenic diet. However, it requires careful planning and may not be suitable for everyone, especially those with specific health considerations.

Ketosis and weight loss

The ketogenic (keto) diet is a popular eating plan for weight loss. It involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. Ketosis is a metabolic state in which the body uses fat and ketones as its main fuel source instead of glucose (sugar).

To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. This can vary depending on the individual, with some people needing to stay under 20 grams to maintain ketosis. The keto diet typically includes moderate amounts of protein, as excess protein can prevent ketosis.

The keto diet is often recommended for weight loss as it can help the body burn more fat and reduce hunger. When in ketosis, the body also produces less insulin and stores less fat. Additionally, keto diets may have other positive health effects, such as reducing blood sugar levels, which can be beneficial for people with type 2 diabetes.

However, it's important to note that the keto diet is not suitable for everyone and should be undertaken with caution. It is associated with potential side effects, such as "keto flu," which includes symptoms like nausea, fatigue, and headaches. The diet is also high in saturated fat, which can increase the risk of heart disease. Other potential risks include nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking.

Before starting the keto diet or any other dietary changes, it is crucial to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs.

High-carb refeeding days

During the refeeding phase, the goal is to increase carbohydrate consumption so that the body exits ketosis. Carbohydrates should comprise 60-70% of total calories, with protein accounting for 15-20% and fats delivering just 5-10%. It is important to obtain carbohydrates from healthy, complex sources such as whole-wheat pasta, brown rice, oats, sweet potatoes, beans, and quinoa. These foods are rich in vitamins, minerals, and fibre, which help stabilise blood sugar levels.

After high-carb refeeding days, it is recommended to practice intermittent fasting to return to ketosis more rapidly. The most common method involves fasting for 16 hours of the day. Additionally, high-intensity workouts on the days following refeeding can help achieve ketosis while optimising muscle growth.

The cyclical ketogenic diet is particularly popular among those seeking muscle growth and improved exercise performance. It is important to note that research on this diet is limited, and there may be unknown side effects. Furthermore, it is crucial to be mindful of calorie intake during refeeding days to avoid counteracting the weight loss benefits of the standard keto diet.

The keto diet and athletic performance

The ketogenic (keto) diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, which puts your body into a metabolic state called ketosis, where it burns fat for fuel. While the keto diet has become popular among endurance athletes as a performance enhancer, its impact on athletic performance is still debated.

The impact of the keto diet on athletic performance

The keto diet's effect on athletic performance varies depending on the type of sport and the athlete's training status. Here are some key findings:

• Endurance athletes: The keto diet may help endurance athletes, such as marathon runners and long-distance cyclists, perform better. However, it may take several months for the body to adapt to using fats as the main energy source. Some studies have shown that keto-adapted endurance athletes can maintain their endurance capacity at moderate to vigorous intensities.
• Team and sprint athletes: The keto diet may lead to a drop in performance for athletes involved in high-intensity, short-duration sports. Research suggests that athletes in sports like soccer, basketball, and sprinting may experience decreased anaerobic exercise performance and increased ratings of perceived exertion while on a keto diet.
• Strength and resistance training: The keto diet does not appear to impair strength and resistance training performance at moderate to vigorous intensities. However, it may not provide additional benefits compared to a non-keto diet.
• Short-duration and sprint exercises: The keto diet may offer some benefits for short-duration, vigorous-intensity exercises, but the evidence is mixed. Some studies show improved performance, while others find no significant changes. Weight loss due to the keto diet may also confound the results.

Considerations for athletes on the keto diet

• Carbohydrate loading: Continuing to carb-load, such as with energy drinks and gels, can inhibit the body's switch to using ketones for energy.
• Protein intake: Eating too much protein can interfere with the production of ketones, which are byproducts of fat breakdown and can be used as an alternative fuel source.
• Energy intake: The keto diet may lead to increased satiety and reduced energy intake, which could impact highly active athletes.
• Adaptation period: It can take several months for the body to fully adapt to the keto diet and utilize fats efficiently. During this adaptation period, athletic performance may be temporarily compromised.
• Individual variability: The impact of the keto diet on athletic performance can vary between individuals due to genetic and lifestyle factors. Some athletes may experience improved performance, while others may see no change or a decrease in performance.

The keto flu

The ketogenic diet is a high-fat, very low-carb diet. When carb intake is drastically reduced, the body must burn fat for energy instead of glucose, or blood sugar, in a process known as ketosis. Ketosis is reached when the liver produces ketone bodies, which body tissues then use as fuel.

Symptoms of the keto flu include nausea, fatigue, headaches, irritability, constipation, weakness, difficulty sleeping, and stomach or intestinal pain. These symptoms are usually mild and short-term, lasting between a few days and a few weeks. However, for some people, symptoms may last up to a month.

There are several ways to reduce the symptoms of keto flu:

• Drink plenty of water to stay hydrated.
• Avoid strenuous exercise and opt for light activities like walking or yoga.
• Replace electrolytes by salting food to taste and including potassium-rich, keto-friendly foods like leafy greens and avocados.
• Get enough sleep by reducing caffeine intake, cutting out ambient light, and taking relaxing baths.
• Eat enough fat, the primary fuel source on the ketogenic diet, to reduce cravings for restricted foods.
• Cut out carbs slowly over time, rather than all at once.

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