Madeleine Hull
The ketogenic diet, or keto, is a weight loss plan that involves drastically reducing your carbohydrate intake, moderating your protein intake, and increasing your fat intake. After a few days on the keto diet, your body will enter ketosis, a state linked to weight loss, better glucose control, and improved cholesterol. However, not all health experts recommend the keto diet as it can lead to kidney trouble, nutrient deficiencies, and an obsession with food.
Keto cycling involves following the keto diet for a certain period and then taking a day or more off. This approach may make the keto diet easier to follow and help individuals stick to the diet for longer. On the other hand, critics argue that keto cycling can be challenging, especially for those with a history of carb or sugar addiction, and may not be as effective for weight loss as traditional keto.
Ultimately, the decision to incorporate keto cycling or cheat days into your keto diet depends on your individual goals, self-control, and how your body responds to the diet. If you decide to include cheat days, it is important to plan them and ensure they don't undo your progress.
| Characteristics | Values |
|---|---|
| Number of days on keto | 5-6 days, 10-12 days |
| Number of days off keto | 1-2 days, 3-4 days |
| Number of carbs per day | 20-50 grams |
| Number of carbs to kick you out of ketosis | 20 grams |
What You'll Learn
You may experience the keto flu
The "keto flu" is a term you'll see on keto blogs and forums. It was a real event for me, but not everyone will experience it. As your body starts to rely on ketones from the fat you're burning instead of glucose from carbohydrates, you may experience fatigue, mental fogginess, irritability, headaches, low energy, and bloating. My "keto flu" only lasted a day, and I never experienced the symptoms again once I passed it.
Depending on how long you've been cutting carbs, you might also notice some repeat symptoms of "keto flu" when resuming your keto diet after a cheat day.
The experience is so common that it’s been dubbed the “keto flu.” 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.
If you’re following the keto diet and experience the keto flu, you can supplement with exogenous ketones to help.
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It can be hard to stick to
Social Events and Special Occasions
It can be difficult to stick to the keto diet when attending social events or special occasions where high-carb foods are typically served. Birthday parties, weddings, and holiday gatherings often involve indulgent foods and drinks that are not keto-friendly. It can be hard to resist temptation and stick to your diet in these situations.
Limited Food Options
The keto diet restricts many food groups, including grains, legumes, most fruits, and starchy vegetables. This can make it challenging to find suitable options when eating out or travelling. Eating at restaurants or ordering takeout may require careful planning and modifications to stay within keto guidelines.
Cravings and Hunger
The keto diet can be restrictive, and it is common to experience cravings for high-carb or sugary foods, especially in the initial stages. Carbohydrates are often associated with comfort foods, and giving them up can be difficult. Hunger can also be an issue, especially during the adjustment period when the body is transitioning to using fat for energy instead of glucose.
Lack of Energy and Fatigue
As the body adapts to using fat for fuel instead of carbohydrates, some people may experience a decrease in energy levels and increased fatigue. This is sometimes referred to as the "keto flu," and it can make it challenging to maintain an active lifestyle or stick to a workout routine.
Limited Variety and Food Repetition
The keto diet can feel repetitive and limiting due to the restricted food choices. It may be challenging to find creative recipes and meal ideas that align with keto guidelines, especially for those who are used to a more varied or plant-based diet. The emphasis on high-fat foods can also be challenging for those who prefer a lower-fat diet.
Social Pressure and Judgement
Following a restrictive diet like keto can invite questions, criticism, or judgement from others. Friends, family, or colleagues may not understand the reasons for your dietary choices, and social pressure to conform or cheat can be strong. It can be challenging to navigate social situations and maintain your commitment to the keto diet.
Sticking to the keto diet requires discipline, planning, and a strong understanding of your "why." It is important to remember that everyone's experience is unique, and it may take time to find what works best for you. It is always a good idea to consult with a healthcare professional or registered dietitian to ensure that the keto diet is safe and appropriate for your individual needs.
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You may experience increased energy
The keto diet is a high-fat, low-carb diet that can lead to weight loss and better glucose control. While it may be challenging to stick to this diet due to the drastic reduction in carbs, some people find that it gives them more energy.
When you first start the keto diet, you may experience a lack of energy and even some mental fogginess as your body adjusts to using fat for energy instead of carbs. This is known as the "keto flu." However, once you get past this initial adjustment period, many people report having more energy and not experiencing the typical mid-afternoon energy slumps.
The key to success on the keto diet is planning. Planning your meals and snacks in advance can help you manage cravings and make it easier to stick to the diet. It's also important to make sure you're getting enough calories, as it can be easy to under-eat on this diet.
If you're considering the keto diet, it's important to consult with your healthcare provider first, as it may not be suitable for everyone. Additionally, it's crucial to listen to your body and make adjustments as needed. Some people find that cyclical keto, or keto cycling, works better for them, which involves following the keto diet for a certain period and then taking a day or two off. This can make the diet more sustainable and help you stick to it in the long run.
Overall, while the keto diet may not be for everyone, some people find that it gives them increased energy and helps them lose weight.
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You may experience weight loss
The keto diet is a weight-loss plan that involves dramatically reducing your carbohydrate intake, moderating your protein intake, and increasing your fat intake. After a few days of following the keto diet, your body will enter a state called ketosis, which has been linked to weight loss, better glucose control, and improved cholesterol.
However, not all health experts recommend the keto diet as it can lead to kidney trouble, an increased intake of "bad" fats, nutrient deficiencies, and an obsession with food. Additionally, it can be challenging to keep the body in ketosis, and many people experience a lack of energy and brain fog during the initial days of the diet, often referred to as the "keto flu."
To make the keto diet more manageable, some people practice keto cycling, which involves following the keto diet for a certain period and then taking a day or two off. This approach may help with weight loss by making it easier to stick to the diet for longer. However, it is important to note that keto cycling might not be as effective as traditional keto for weight loss, and there is a risk of falling off the wagon during the cheat days.
If you decide to incorporate cheat days into your keto diet, it is crucial to maintain calorie control and not go overboard with the frequency and portion sizes of your cheat meals. Additionally, it is recommended to opt for keto-friendly substitutes and save true cheat meals as a last resort. Planning your cheat meals and tracking your daily intake can also help ensure that your progress is not derailed.
While cheat days can provide a mental break and help you stick to your diet, they might take you out of ketosis and affect your fat adaptation. As a result, you may experience increased cravings, blood sugar spikes, and a recurrence of keto flu symptoms. Therefore, it is essential to assess your situation, weigh the potential side effects, and make conscious decisions about your cheat meals.
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It can be difficult to get back into ketosis
If you're following the keto diet, you know that it involves drastically cutting your intake of carbohydrates and increasing your fat intake. This shift in your body's primary energy source from glucose to ketones, known as ketosis, can take some time to achieve—and it's not always easy to maintain.
One of the challenges of the keto diet is that it can be difficult to get back into ketosis if you've had a cheat day or fallen off the wagon. The time it takes to re-enter ketosis will depend on various factors, including how long you've been on the keto diet and your ketone levels. For some, it can take anywhere from one day to a week to get back into ketosis, while for others, it may take even longer.
- Glycogen stores: When you consume carbohydrates, your body converts the excess glucose into glycogen, which is stored in the liver and muscles. If you've had a cheat day with a high-carb meal, your glycogen stores will be replenished, and it will take time to deplete them again and get back into ketosis.
- Carb cravings: One of the challenges of the keto diet is dealing with carb cravings, especially in the initial stages. If you've had a taste of carbs during a cheat day, those cravings may come back stronger, making it difficult to resist the temptation and stick to the keto diet.
- Blood sugar spike: A high-carb cheat meal will cause a spike in your blood sugar levels, which can lead to an intense sugar crash later. This can affect your energy levels and make it challenging to stick to the keto diet.
- Keto flu: When you transition back to burning fat for energy, you may experience symptoms similar to the keto flu, such as fatigue, headaches, low energy, and bloating. These unpleasant symptoms can make it difficult to stay motivated and on track with the keto diet.
- Fat adaptation: Your body goes through a process of fat adaptation when transitioning to a keto diet. During this time, your body makes changes, such as altering specific hormones and increasing enzyme production, to become more efficient at burning fat. If you've had a cheat day with a regular dose of glucose, it can slow down this fat adaptation process and your progress toward weight loss and fat loss goals.
To get back into ketosis after a cheat day, it's important to resume your low-carb keto lifestyle and be mindful of your overall carb intake. You may also want to test your ketone levels to track your progress. While it can be challenging to get back into ketosis, it's not impossible. With dedication and a well-planned approach, you can get back on track and continue your keto journey.
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Frequently asked questions
Yes, you may still lose weight if you do keto every other day, as long as you maintain calorie control overall. However, it is important to note that cheating on a ketogenic diet might not be a good idea if your goal is to stay in ketosis for reasons other than weight loss. Additionally, keto cycling can be challenging, and it is recommended to first follow a clean keto diet for at least three months before attempting it.
Some disadvantages of having keto cheat days include the possibility of being kicked out of ketosis, experiencing a spike in blood sugar, and increased cravings for carbs and sugar. Additionally, cheating on a keto diet can affect your fat adaptation, which may slow down your progress toward weight loss and fat loss goals.
When you do keto every other day, your body will go through periods of ketosis and glucose burning. During the keto days, your body will rely on ketones from burning fat for energy. On the non-keto days, your body will switch back to using glucose from carbohydrates as its primary fuel source. This can lead to an adjustment period with blood sugar spikes and water retention.
