A cyclic ketogenic diet (or carbohydrate-cycling) is a low-carbohydrate diet with an intermittent period of high or moderate carbohydrate consumption. It is a common form of ketogenic diet that is used as a way to maximize fat loss while maintaining the ability to perform high intensity exercises. The ketogenic diet limits the number of grams of carbohydrates that can be consumed by dieters, which may range from 0 to 50g per day. The rest of the calorie intake should primarily come from sources of fat and protein sources to maintain ketosis (conditions in which the body burns fat and uses ketones instead of glucose for fuel).
The Ketogenic Diet Cycles can be complex, because it requires dieters to observe carefully the amount of grams of carbohydrates they eat during intermittent periods that they do not maintain a low-carb/low-protein diet.
When following a low carbohydrate diet, during the first few days, there is an adaptation period in which most people report feeling tired or exhausted. Some people reported feeling irritated, unwell, and unable to make decisions. For most people, these feelings disappear after the adaptation period, however, and are replaced with a feeling of calm and more consistent balance and energy.
Although most people report less cravings when in ketosis, some people may crave carbohydrates during ketosis for psychological reasons. During a hypocaloric ketogenic diet, carbohydrate cravings can combine with hunger, making things worse. (However, it should be noted that most people report not having hunger due to ketogenic diets, because of their higher fat and protein content, which helps increase satiety).
CKD offers a way to counter this. It offers a "refeed" cycle (sometimes also called carb-up). During this phase, the diet consists mainly of complex carbohydrates, with limited fat, sucrose and fructose. Because glycogen storage in the liver and muscles is depleted, these carbohydrates are directly to fill them, rather than added to the body fat stores. For this reason, the amount of calories consumed during refeed can be well above your regular dietary intake. While the typical CKD consists of 50g or less carbohydrates per day, a typical refeed consists of 450-600g of carbohydrates. 1-2 lbs weight increase is usually reported during refeeding; this is mainly water and usually disappears within 2-4 days.
The purpose of refeed is threefold:
- to recharge depleted glycogen storage
- to increase hormones and thyroid activity suppressed during diet
- to provide a psychological "break" that makes the rest of the diet easier to bear
Fuel-filled glycogen stores can then be used for high-intensity training to maintain or improve endurance/muscle mass after refeed. Usually this kind of training will be relatively impossible on a purely ketogenic diet, because the stored glycogen in the body is almost constantly depleted.
The refeed process can lead to increased fat if more carbohydrates are consumed than needed to replenish glycogen storage. The timing, duration, and composition of the macronutrients of refeed are critical to the success of the overall diet.
Video Cyclic ketogenic diet
Carb Cycling
According to an article published in the British Journal of Nutriton test group that consumed less than 40 grams of carbohydrates for two days saw an increase in insulin resistance. Examples of carbohydrate cycling may include:
- Low Intake Carbohydrates Day 1
- Low Intake Carbohydrate Day 3
- Low Intake Carb Day 5
- High Intake Carbohydrate Day 2
- Med Carb Intake Day 4
- Med Carb Intake Day 6
- High Carbohydrate Day 7
Maps Cyclic ketogenic diet
References
External links
- summary keto.org
Source of the article : Wikipedia
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