The cyclical ketogenic diet (CKD) is also know as carb-cycling and involves a low carbohydrate diet with intermittent periods of moderate carbohydrate consumption. Many advanced athletes have turned to this diet to yield optimal body composition while balancing peek performance. The cyclical ketogenic diet is one of the most talked about diets today with the goal of completely depleting muscle glycogen between carb loads. It differs from the Standard Ketogenic Diet (SKD) and Targeted Ketogenic Diet due to the intermittent consumption of carbohydrates yielding the benefit of building lean muscle.
You should remember that getting a better body means you have to obtain a healthy muscle development and thin structure. However, cyclic ketogenic diet does not promote making you slimmer than you should be. It will simply sustain a considerable percentage of good body fats in your system (i.e., 15 to 30 percent for women and 6 to 15 percent for men).
Take note that cyclical ketogenic diet is different from the ketogenic diet, which comes with a ton of fat, no carbohydrates, and some protein. To find out more about cyclical ketogenic diet, kindly read the excerpt below:
What Is the Popular Cyclical Ketogenic Diet?
Prior to following the cyclic ketogenic diet, you should learn more about its basics. Under the program, you will comply with a standard ketogenic diet from the first 5 days of the week. Within the week, you will be adding three exercise routines into the program.
Then, the cyclical ketogenic diet also involves loading up on carbohydrates during the weekends. Take note that you do not need to exercise during the said time.
As proven by experts, cyclical ketogenic diet works since loading carbohydrates will allow you to keep some carb energy for the upcoming week. This implies that you will have a considerable strength level for your workouts. You will not experience starvation during the diet as well.
Experts found out that starving yourself will not lead to weight loss but gain. In truth, if you want to lose weight, you have to consume food. Successful body transformation is achieved if you will understand the energy requirement of your body effectively.
Moreover, keeping yourself from eating food will cause physiological alterations in your body, resulting in energy conversation. This may appear to work for weight loss, but in the long run, your efforts will be sabotaged.
The diet is preferred by many since it allows you to take a vacation for 2 days while on diet. This is effective in order to go through the procedure for a long time.
Why Cyclic Ketogenic Diet Is Different From the Standard Ketogenic Diet?
You will often find discussions about cyclical ketogenic diet vs. ketogenic diet, especially now that people are curious as to which one to select for their weight loss and muscle development benefits.
Primarily, you should know that cyclical ketogenic diet plan is a variation of the ketogenic diet plan. As you have been aware, ketogenic diet concentrates on the unique metabolism of a person.
The standard ketogenic diet involves a high-fat and low-carb program that will change your metabolism into a nutritional ketosis state. As a result, your system will produce more ketones. To explain what the substance is, you should first learn that your body’s energy currency comes in adenosine triphosphate (ATP) form.
Your cell’s mitochondria metabolize either ketone or glucose. Afterward, ATP will then develop. According to a study on Oxidative Metabolism: Glucose Versus Ketones, ketone bodies are more effective than glucose in terms of increasing resting energy expenditure as a result of metabolism changes.
With the aid of ketones burning your fats, you will obtain more fuel for exercise and normal activities.
Alternatively, ckd is different since it involves a carbohydrate cycling diet. The process occurs between carb refeed consumption and ultra-low-carbohydrate diet.
To explain further, a standard ketogenic diet is different from the cyclical ketogenic diet since it aims to put your body in nutritional ketosis all the time. In contrary, cyclical ketogenic diet results are achieved through your carbohydrate intake restriction at certain days.
You must know that none of the options is better than the other. Still, it appears that cyclic ketogenic diet is getting more favor. This may be due to the cons that the standard ketogenic diet causes.
Even though you may think that the standard ketogenic diet is ideal to be healthier and fitter since it simply involves checking out your keto macros ratio and following the program, it also has a dark side. Given below are proofs:
Mineral deficiency risk. Indeed, it is possible for you to lose sufficient amounts of magnesium, iodine, vitamin K, selenium, zinc, and potassium due to the diet.
Imbalance in electrolyte. When you are on keto, your system will hold onto less amount of water.
Thyroid problems. You may have issues with your thyroid under the standard ketogenic diet if you have a predisposed medical ailment. Normally, the program involves hormonal imbalances and suppressed metabolic rate.
What Makes Cyclic Ketogenic Diet More Effective?
There are various reasons why people opt for cyclic ketogenic diet, which include the following:
Sufficient supply of micronutrients. Unlike the standard ketogenic diet, cyclical ketogenic diet will prevent your body from losing sufficient amounts of micronutrients. In the ketogenic diet, you will often experience low electrolytes, muscle cramps, constipation, and bad breath, among others.
As mentioned earlier, cyclic ketogenic diet does not neglect the need for minerals, phytochemicals, vitamins, and antioxidants. Unlike the standard keto diet, it will not only focus on the macronutrients ratio (i.e., protein, fats, and carbs) you should be consuming. Take note that low carbohydrates mean fewer veggies and fruits, and these staples are dense in micronutrients. Consequently, you will have issues with nutrition.
Prevention of numerous ailments. By pursuing a cyclical ketogenic diet, you will be able to protect yourself from ailments that are caused by weight gain. First, it will be able to reduce high blood sugar levels, body fat, and blood pressure. Hence, you will be able to sustain your healthy heart.
Moreover, the cyclical ketogenic diet will also slow down the development of tumor in your body due to high level of sugar. This means you will also have a safeguard against cancer. In case you have signs of Alzheimer’s disease, the diet may help with forbidding the disease’s progression.
Children seizures may also be addressed by a good weight loss diet. This indicates that cyclical ketogenic diet can assist in minimizing epilepsy episodes. By following the program, you will be able to limit the level of insulin in your body that plays a significant role in causing polycystic ovary syndrome.
In case you encountered a brain injury, you may also rely on the weight loss brought by the cyclical ketogenic diet for quicker recovery. Also, if you have been suffering from acnes or zits, this may be solved by the diet’s means of restriction of greasy or sugary food intake.
Higher glycogen stores. Since the cyclical ketogenic diet is designed with carb restriction periods, which are followed by overconsumption, you will be able to increase your glycogen stores. In turn, you will gain both health and training benefits.
Having increased glycogen stores means you will be able to extend your time of intensive training, and you will become more physically active, thus, heightening your chances of losing weight immediately through physical means.
As written in “The Essentials of Sport and Exercise Nutrition” by Dr. John Berardi, the compound is known to be the choice of energy source for exercise routines. If you are opting for a more athletic performance, glycogen is what you need. It is also revealed by the research on the Metabolic Limitations of Performance and Fatigue in Football that increased fatigue is experienced when the levels of glycogen decrease.
Apart from getting sufficient energy to go through your exercise routine, high glycogen stores make your muscles fuller and your skin thinner.
How Can You Follow the Cyclical Ketogenic Diet?
The standard way of following the cyclical ketogenic diet is to have 5 to 6 days of ketogenic dieting, which will be followed by 1 to 2 days of consuming high carbohydrates. There are times that dieters experiment with dual week cycles. As a result, they have 10 to 12 days of ketogenic dieting paired with 3 to 4 carbo-loading days.
As for the workout schedule, you should try having a full body split on the first 2 days of the week. For instance, you can train your abs or legs on Monday, whereas you will exercise your arms, back, and chest on Tuesday. Then, you should design a high repetition and full body depletion routine for Friday.
Glycogen depletion through training will be based on your consumed carbohydrates. If you are training with heavy weights and low rep, you should have two to three sets. In contrary, you will require five to six sets for moderate weights and high rep.
There are more things to remember when following the diet, which are provided below:
Carbohydrate consumption. In order to burn the unwanted fats from your body, you should eat approximately 60 grams or less of net carbs daily. The amount of total carbohydrates does not include the fiber. It may be difficult to determine how many carbs you need, but you have pointers to take.
First, you should consume the smallest carb amounts for higher performance in the gym. If you are still uncertain, you may start with 30 grams and adjust accordingly.
Food selection. A low-carbohydrate diet is not actually restrictive. You can make your meals tasty and healthy through wise selection of food. For instance, you can begin your day with scrambled eggs and bacon (one serving each).
You may eat a midmorning snack of low-carb wrap, which contains cheese, mayo, and tuna. Then, your lunch may be composed of one serving of Caesar salad. As for your main meal, have a serving of Taco salad and protein shake after a workout.
Did you know that you may as well have a late snack for the day? Simply munch in one protein bar to complete your day.
Unnecessary post-workout carbs. You do not have to concentrate on consuming post-workout carbs for your aim is to elevate your growth hormones and reduce your insulin most of the days. Even if you add carbs in your post-training meal, regardless of the amount, it will never increase your protein synthesis.
Who Should Try This Diet?
Everyone may actually try out the diet. It is most advantageous to bodybuilders and low-carb athletes who want to obtain improved performance. The diet is also effective for people who want to manipulate their glycogen decrease and ketosis.
There are reminders if you want to try out the diet. Prior to following the program, it is recommendable to supercharge the pathways to fat loss and metabolic elements in your system. Simply follow the standard ketogenic diet for 2 to 3 weeks.
Also, you must check your health condition. Consult your doctor first, particularly if you are suffering from an ailment or you have a history of having one.
From the given facts, you will already find out that there is no reason not to try out the cyclical ketogenic diet. This could be the solution that you have been waiting for to achieve better performance in the gym and sustain a healthy physique.