Cyclical Keto: When To Start And Why

Cyclical keto is an alternative to the traditional keto diet for those who want more flexibility with their carb consumption. It involves eating very low-carb, high-fat foods for 5-6 days a week, and then eating high-carb, low-fat foods for the remaining 1-2 days.

Before starting cyclical keto, it's important to get fat-adapted first. This means doing a standard ketogenic diet for a full month to allow your body to reach a fat-adapted state, in which it's used to burning fat for fuel instead of glucose. Once you've become fat-adapted, you can try cyclical keto.

Cyclical keto is not for everyone. It's important to note that research on the cyclical keto diet is limited, so we can only make assumptions about its effectiveness and possible downsides. If you're at risk of diabetes or your body is sensitive to carbohydrates, it's best to avoid cyclical keto. Speak with your healthcare provider before trying it, especially if you have a medical condition that benefits from a reduced-carb intake.

Cyclical keto vs standard keto

Cyclical keto and standard keto are two variations of the ketogenic diet, a high-fat, very low-carb diet. The standard keto diet is the most popular form, but the cyclical keto diet is a more flexible option that allows for more carbohydrates in your diet.

Cyclical Keto vs. Standard Keto:

The cyclical ketogenic diet (CKD) is a variation of the standard keto diet that involves "cycling" between very low-carb, high-fat days and high-carb, low-fat days. On the standard keto diet, you remain in a state of ketosis throughout the week by limiting your carbohydrate intake to up to 50 grams per day. In contrast, the cyclical keto diet involves adhering to the standard keto diet protocol for 5-6 days per week, followed by 1-2 days of higher carb consumption.

During the standard keto days on the cyclical keto diet, you consume 20-50 grams of carbs per day, with the majority of your calories coming from healthy fats. On the high-carb days, you increase your carb intake to around 150 grams. These days are often referred to as "refeeding days" or "carb-loading days," as they replenish your body's depleted glucose reserves.

Benefits of Cyclical Keto:

• Potential muscle gains: Cyclical keto may raise insulin levels strategically to support muscle growth, while standard keto may suppress anabolic hormones.
• Likely increase in fiber: Consuming clean-burning starch sources like sweet potatoes on refeed days provides your body with more fiber.
• Possible improved athletic performance: The period of high-carb eating is intended to refill muscle glycogen, which may enhance athletic performance.
• Easier to stick to: The cyclical keto diet provides more flexibility with carb consumption, making it easier to maintain in the long run.

Downsides of Cyclical Keto:

• Possible weight gain: It is possible to consume too many calories on carb days, resulting in weight gain.
• Potential water retention: Consuming more carbs can lead to an increase in water weight.
• Limited research: There is limited research on the cyclical keto diet, so the potential benefits and disadvantages are not yet fully understood.

When to Start Cyclical Keto:

Before starting the cyclical keto diet, it is recommended to do a standard ketogenic diet for a full month to allow your body to reach a fat-adapted state. This means your body is already used to burning fat for fuel instead of glucose, and it can easily go in and out of ketosis.

How cyclical keto works

The cyclical ketogenic diet (CKD) is a variation of the standard keto diet (SKD) where you go in and out of ketosis on a weekly basis. It involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption.

On the days you follow a standard ketogenic diet, you should consume 20-50 grams of carbs per day. Healthy fats should deliver approximately 65-90% of your total calorie intake, proteins should make up around 10–30% of your total calories, and carb intake is typically restricted to under 5%.

On the remaining 1–2 days of the week, you will "refeed" your glycogen stores by consuming more carbs, typically between 60–70% of your total calories. Protein should account for 15–20% of your total calories, and fats should deliver just 5–10% of your total calories.

During the refeeding phase, it's important to focus on consuming complex carbohydrates like sweet potatoes, chickpeas, beets, butternut squash, and grains. These foods take longer to digest and have a more gradual effect on your blood sugar levels, avoiding spikes in your glucose and insulin, which have health consequences.

Getting Back into Ketosis

After the refeeding phase, you should consider intermittent fasting to return to ketosis more rapidly. The most common intermittent fasting method involves fasting for 16 hours of the day. High-intensity workouts on the days following refeeding are also advised to help you get back into ketosis while optimising muscle growth.

Benefits of cyclical keto

The cyclical ketogenic diet is a variation of the standard keto diet, where you go in and out of ketosis on a weekly basis. It 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.

Improved Athletic Performance

Refeeding with carbohydrates may benefit elite athletes who are following very low-carb diets. A study in 29 elite race-walkers found that the athletes who received periodic high-carb feedings prior to training sessions experienced significant improvements in performance compared to those following a standard keto diet.

Potential Muscle Gains

Insulin is a hormone produced by the pancreas that rises after a person consumes carbohydrates. Insulin increases amino acid availability for muscle tissue, and is used by bodybuilders to stimulate muscle growth. On cyclical keto, your insulin levels are expected to increase on the days when you consume more carbohydrates.

Easier to Stick to the Keto Diet

Keto cycling may be beneficial for maintaining a very low-carb eating pattern in the long run. You can think of carb refeeding days as “mini-breaks” where you can indulge in sweet potatoes and other complex carbohydrates. As you return to ketosis, you’ll feel stronger and more motivated to achieve your keto goals.

Added Fibre for Gut Health

Constipation is a common complaint among those first transitioning to a keto diet. Cyclical keto makes it easier to consume enough fibre, as high-fibre carbs such as oats, sweet potatoes, beans and quinoa are allowed during refeeding days. Fibre is a type of carbohydrate that is abundant in whole grains, vegetables, nuts, and beans, and it influences the diversity and richness of the gut microbiome. Research shows that a diverse microbiome is linked to good health.

How to follow a cyclical ketogenic diet

The cyclical ketogenic diet is a variation of the standard ketogenic diet, which involves eating very small amounts of carbohydrates and higher amounts of fat to burn more body fat as fuel. The cyclical ketogenic diet is more flexible and allows you to incorporate more carbs into your diet. It involves strategic "carb refeed" days, where you eat more carbs to replenish depleted glycogen stores, which can help fuel your performance in the gym.

Step 1: Understand the Basics

The cyclical ketogenic diet (CKD) involves following a standard ketogenic diet protocol for 5-6 days a week, followed by 1-2 days of higher carb consumption. During the standard ketogenic days, restrict your daily carbohydrates to around 20-50 grams of net carbs. Net carbs are calculated by subtracting the total fibre from the total dietary carbohydrates. This will help you get into a state of ketosis, where your body burns fat for energy instead of glucose.

Step 2: Plan Your Carb Intake

On the high-carb days, also known as "refeeding days", increase your carb consumption to break ketosis and replenish your body's glycogen stores. Aim for carbs to comprise 60-70% of your total calories on these days. Choose healthy, complex carbs such as whole-wheat pasta, brown rice, sweet potatoes, beans, and quinoa. Avoid simple carbs and sugary foods like candy, juice, soda, and cake, as they can cause blood sugar spikes and increased hunger.

Step 3: Create a Schedule

The standard format for a cyclical ketogenic diet is 5-6 days of ketogenic dieting followed by 1-2 days of high-carb eating. However, you can also experiment with 2-week cycles, where you follow a ketogenic diet for 10-12 days and then have 3-4 days of carb loading. Find a schedule that works best for you and your workout routine, ensuring that you deplete your glycogen stores before the high-carb refeeding days.

Step 4: Choose the Right Foods

During the standard ketogenic diet days, ensure that healthy fats deliver approximately 65-90% of your total calorie intake. Opt for full-fat dairy products and low-carb nuts and seeds. Proteins should make up around 10-30% of your total calories, while carbs are restricted to under 5%.

On the high-carb refeeding days, in addition to increasing your carb intake, ensure that protein accounts for 15-20% of your total calories, and fats deliver just 5-10%.

Step 5: Return to Ketosis

After the high-carb refeeding days, you can return to ketosis more rapidly by practising intermittent fasting and/or engaging in high-intensity workouts. Intermittent fasting typically involves fasting for 16 hours of the day.

Step 6: Monitor Your Progress

Keep in mind that research on the cyclical ketogenic diet is limited, and it may not be suitable for everyone. Monitor your progress and how your body responds to this diet. Make adjustments as needed, and consult with a healthcare professional if you have any concerns or questions.

Potential downsides of cyclical keto

Research on the cyclical keto diet is limited, so we can only assume its potential downsides based on available research on carbohydrate cycling. It's important to remember that not everyone who tries CKD experiences the best outcomes. Some possible downsides may include:

• Water retention: The human body uses up to 3 grams of water to store 1 gram of carbohydrates in muscle tissue, so be prepared for potential water retention.
• Tiredness: This is one of the symptoms of the keto flu, which is when your body struggles to adapt to using ketones as a primary fuel source.
• Brain fog: Another symptom of the keto flu, which can be decreased by cycling in carbohydrates 1–2 days per week.
• Unhealthy food cravings: As a result of increased carbs, you may experience unhealthy food cravings.
• Weight gain: It's possible to consume too many calories on carb days, resulting in weight gain. You may stay within your carb limit but exceed your calorie goals.

Frequently asked questions