How Does Keto Cycling Work Exactly?
Keto cycling doesn't havea strict definition. Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off.
Devine typically doesn’t recommend taking more than two days off keto. “Several higher carb days in a row almost always lead to ‘falling off the wagon’ and the return of intense carb and sugar cravings for most people,” she says. She says to start with just one day so you can see how your body responds and how quickly you return to ketosis afterward.
“If you have too many carbohydrates, you’re going to build up your glycogen stores, and it’s going to be very hard for you to get back into ketosis,” she says. She says to think about your glycogen stores, which are your body’s supply of stored carbohydrates, as a gas tank. “As long as we don’t let that tank dip over, we can deplete it pretty quickly again and get back into ketosis,” she says. “But as soon as we go beyond that three or four days [off keto], our tanks flood and you start to store some of that glucose as fat, and it becomes very difficult to deplete that tank again and get back into ketosis.”
On those higher-carb days, Devine recommends sticking towhole foodswith low amounts of sugar rather than going on a full-blown carb binge. Foods like fruit, sweet potatoes, and whole grains — all considered complex carbs — rather than white bread and sweets will make it easier for the body to re-adapt to ketosis. Consider what time of day you’re eating these carbs, too. It’s best to eat carbs (again, opt for those complex choices) in the daytime when you're most active (if that's true for you) as opposed nighttime, Devine says.
Devine says not to jump right into keto cycling. “I would definitely not try keto cycling until you’re about two to three months into your keto diet,” she says. “That's because you need to make sure your body is fat adapted so that it can get back into ketosis easily.” In her practice, Devine has noticed that if the body is used to being in ketosis, it’ll snap back more quickly after eating a carb-heavy meal than if a person is new to keto, though there’s not enough research to confirm that this is always the case. She doesn’t encourage keto cycling unless the individual has been following a clean keto diet, which calls for sourcing the healthiest version of keto-approved foods, such as grass-fed meat and whole foods, for at least three months and has a regular and rigorous exercise plan. This should allow them to eat higher carbs without seeing weight gain or intense cravings.
Devine says to follow up a high-carb day with vigorous exercise the next morning. The idea is to force the body to burn the glycogen you took in so it can get back to working on fat burn.
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The concept of keto cycling involves alternating periods of a ketogenic diet with days of higher carbohydrate intake. This dietary strategy lacks a strict definition, as individuals may adopt various patterns, such as five to six days on keto followed by a day or two off, or a more extended cycle like 10 to 12 days on followed by three to four days off.
Now, let's break down the key concepts mentioned in the provided article:
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Keto Cycling Duration:
- Some individuals choose a cyclical approach of five to six days on keto followed by a day or two off, while others opt for longer cycles of 10 to 12 days on keto followed by three to four days off.
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Recommendations by Devine:
- Nutritionist Devine advises against taking more than two days off keto, as consecutive higher-carb days can lead to cravings and difficulties returning to ketosis.
- Starting with just one day off is recommended to observe the body's response and the speed of returning to ketosis.
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Glycogen Stores and Ketosis:
- Devine emphasizes the importance of monitoring glycogen stores, comparing them to a gas tank. Extended periods off keto can flood the tank, making it challenging to return to ketosis.
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High-Carb Day Suggestions:
- On higher-carb days, Devine recommends consuming whole foods with low sugar content, focusing on complex carbs like fruit, sweet potatoes, and whole grains.
- Timing matters; consuming carbs during the daytime when most active is advised.
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Preparation for Keto Cycling:
- Devine suggests waiting until two to three months into a keto diet before attempting keto cycling. This ensures the body is fat-adapted, facilitating an easier return to ketosis.
- Clean keto, emphasizing healthy sources such as grass-fed meat and whole foods, coupled with regular, rigorous exercise, is encouraged before attempting keto cycling.
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Post-High-Carb Day Exercise:
- Following a high-carb day, vigorous exercise the next morning is recommended. This helps burn the glycogen consumed, promoting a quicker return to fat burning.
In summary, keto cycling involves a strategic alternation between periods of strict keto and higher-carb intake, but it requires careful consideration of individual responses, glycogen management, and overall dietary and lifestyle choices for optimal effectiveness.
