The ketogenic diet is one of the eating plans that has become fashionable. However, its cyclical form has been used in sports for years.
Also known as the carb cycle, a cyclical keto diet involves eating large amounts of carbohydrates.
Read on to find out how to go on a cyclical ketogenic diet and its results.
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Cyclical Ketogenic Diet – What is it?
The ketogenic diet is low in carbohydrates and high in fat. Proteins are allowed in moderate amounts.
As the name suggests, the cyclical ketogenic diet is a version of the keto diet in the form of cycles.
This method is based on the principles of the traditional ketogenic diet but alternating carbohydrate consumption throughout the week. This is a way to toggle between modes – build muscle tissue and burn fat.
A cyclical ketogenic diet allows you to lose body fat without losing muscle mass. Alternating carbohydrates in the diet enables an athlete to continue training with the benefits of the keto diet.
Additionally, this diet has improved insulin sensitivity and reduced inflammation. This can lead to better muscle development and fat metabolism.
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How to go on a cyclical ketogenic diet?
A standard ketogenic diet includes low-carb avocados, chicken, meat, nuts, seeds, butter, cheese, olive oil, vegetables, and fruits.
When doing a cyclical keto diet, you should cut down on carbohydrates for the week and load your body with these foods in a day or two.
For best results, carbohydrate loading days should include strength exercises with weights.
On keto days, you can exercise, but at low or moderate intensity, about 30 minutes of cardio is enough.
Here’s a cyclical ketogenic diet chart for a more effortless look.
Or if you prefer, you can download the pdf version.
Results and rationale
Studies have made it clear that one of the ketogenic diet results is losing weight fast. So some doctors and nutritionists use it in cases of overweight and obesity. (1,2,3)
The effects of the cyclical ketogenic diet compared to a traditional low-calorie diet are better in terms of time.
The keto diet in the form of cycles helps lose fat without losing muscle mass. And more than half of the people who have tried it have achieved good results.
The best part of the cyclical ketogenic diet is that you lose weight quickly and receive an increase in typical athletic performance from consuming carbohydrates for a day or two. At the same time, you accept the benefits of ketosis for the rest of the week.
Intermittent fasting vs. keto in cycles
If we compare intermittent fasting with a cyclical ketogenic diet, we can see that they have several similarities.
Both methods are based on autophagy. A process the body does when it is low on energy. The body can use fat and old cells as an energy source in these conditions.
If the goal is to achieve autophagy, both fasting and the cyclical keto diet can achieve good results.
A cycled keto eating plan is best for an athlete since this can allow you to train more frequently and burn more fat than fasting.
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ABSTRACT
The ketogenic diet in the form of cycles consists of following a keto eating plan 5-6 days a week and loading a day or two with carbohydrates.
The goal of the cyclical ketogenic diet is to shed body fat without losing muscle mass.
The results are similar to intermittent fasting, and it is an effective method to burn fat, ideal for athletes.
