The ketogenic diet has become an incredibly popular way of eating for everything from weight loss to improved cognitive function. However, one downside reported by many keto dieters is that it can be difficult to stick to long-term. This is where the Keto Cycle Diet comes in.
The Keto Cycle Diet plan follows a cyclical ketogenic diet protocol, switching between standard keto and higher carb intake. This unique approach aims to provide the benefits of ketosis while allowing for periods of higher carb intake to restore glycogen and provide mental reprieve.
Read on to learn all about this promising cyclical ketogenic diet.
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What is the Keto Cycle Diet?
The Keto Cycle Diet plan from ketocycle.diet is a form of cyclical ketogenic dieting. It involves adhering to a standard ketogenic diet for 5-6 days per week, followed by 1-2 days of higher carbohydrate consumption.
On keto days, carb intake is restricted to under 50 grams daily. This low-carb, high-fat intake pushes the body into nutritional ketosis, where ketones become the primary fuel source. The 1-2 higher carb days aim to replenish glycogen stores and provide a mental break.
The cyclical format offers variety while still allowing the body to reap the benefits of ketosis most days of the week. Potential benefits include weight loss, blood sugar control, mental clarity, and more. Periodic carb loads may also help replenish muscle glycogen for improved exercise performance.
Read on: Keto Cycle Diet Review: A Closer Look at This Personalized Keto Program
Breaking Down the Phases
The Keto Cycle Diet plan alternates between two primary phases:
Low-Carb Ketosis Phase
For 5-6 days per week, a standard ketogenic diet is followed. Carbohydrate intake is restricted to under 50g daily, while increasing healthy fats. With carbohydrates so low, the body switches to burning fat and manufacturing ketones for fuel.
During this ketosis phase, you can expect appetite suppression, stable energy levels, and accelerated fat burning. However, some may experience “keto flu” symptoms like fatigue during the adaption period. Consuming electrolytes can offset this. Adding MCT oil or exogenous ketones can further elevate ketone levels.
High-Carb Refeeding Phase
For the remaining 1-2 days per week, carb intake increases substantially. Some keto cycling protocols call for as high as 150-200g carbs during the refeed. The dramatic increase helps to restore muscle glycogen and leptin levels while providing a mental break.
Many save the high-carb days for when strength and performance are most important, like the day before a workout. Opt for complex carbs like sweet potatoes and squash rather than refined carbs. Stick to whole foods over junk foods as much as possible.
The exact duration of the high-carb refeeding phase can vary based on individual needs and goals. Some only do a several-hour refeed, while others make it a full 1-2 day affair.
Benefits of Cyclical Ketogenic Dieting
Why follow the more complex Keto Cycle Diet plan versus a standard ketogenic diet? There are several proposed benefits:
Variety: The carb cycling provides more variety in the diet, which can enhance adherence and prevent boredom. The refeed days allow you to enjoy foods off-limits on keto days.
Muscle Building & Exercise Performance: The periodic carb loads help restore muscle glycogen, which may support muscle building and intense exercise performance.
Metabolic Flexibility: Alternating between metabolic states may help prevent metabolic adaptations and keep the body metabolically flexible.
Hormone Balancing: Carb cycling can help maintain leptin and thyroid hormone levels compared to long-term very low-carb dieting.
Mitigate Side Effects: The refeed days provide a break from ketosis, helping minimize negative side effects like keto flu symptoms, insomnia, thyroid issues, and dry eyes.
On refeeding days, calories from carbohydrates can be increased substantially without guilt. However, it’s best to choose whole, fiber-rich sources over refined carbs. Stick to healthy carb choices like sweet potatoes, berries, squash, and pulses. Avoid sugar and processed junk foods.
Suggested Protocol
There are several variations of carb cycling, but here is one effective keto cycling protocol:
- Days 1-5: Follow a standard ketogenic diet, with under 50g net carbs daily
- Day 6: High-carb refeed, with 150-200g net carbs
- Day 7: Mid-level carb intake around 75-100g net carbs
Alternatively, some may prefer to do refeeds every other week for a longer 14-day rotation:
- Days 1-12: Standard keto under 50g net carbs
- Day 13-14: High-carb refeeding around 150-200g net carbs
Start conservatively and assess your response. Those newer to keto may want to start with a smaller carb load of 75-100g. Avoid excessive calories during refeeds as well.
Ketone monitoring devices can help assess when the body returns to ketosis. Blood ketones above 0.5mM indicate ketosis has been achieved again after a refeed. Limit carb intake at subsequent meals until ketosis has been re-established.
Making Keto Cycling Work
Here are some tips to make the Keto Cycle Diet plan more effective:
- Avoid prolonged “cheat days” – While periodic carb refeeding is strategic, avoid making it an excuse for unhealthy eating for multiple days straight. Stick to the protocol of 1-2 planned, well-structured refeed days.
- Time refeeds intelligently – Schedule the high-carb refeeding phase for when strength and performance are most important. Many do strength workouts on the refeed days.
- Pre-plan refeed meals – Design your high-carb meals ahead of time. Emphasize whole, fiber-rich sources like fruits, starchy veggies, and legumes. Avoid sugar-laden junk foods.
- Don’t overdo calories – It’s easy to overeat on high-carb days. Be mindful of calories as well as carbs during refeeds.
- Monitor ketones – Use testing strips or a device to monitor when you’ve returned to ketosis after a carb load. Stay low carb in subsequent meals until ketosis is reestablished.
- Consider supplements – Supplements like MCT oil and exogenous ketones can accelerate the return to ketosis following a carb load.
- Adjust as needed – There is no “one size fits all” carb cycling protocol. Adjust duration and carb intake during refeeds based on your goals and how you feel.
With the right protocol, keto cycling allows you to enjoy the benefits of ketosis while still consuming higher-carb meals periodically. Listen to your body and adjust as needed. Remaining in ketosis for several days between carb loads is key.
Who May Benefit from The Keto Cycle Diet Plan?
Due to the muscle glycogen replenishing effects, keto cycling has become popular among athletes looking to optimize performance. The Keto Cycle Diet plan may also benefit:
- Those wanting more dietary variety compared to standard keto
- Individuals struggling with keto flu symptoms during adaption
- Women with severe PMS or menstrual symptoms that are worsened by straight keto
- Those seeking muscle building along with fat loss
- People who need a periodic “mental break” from very low-carb eating
- Anyone looking to sustain ketosis long-term
That said, keto cycling is not proven superior to standard keto for weight loss specifically. Standard keto may be best for those solely seeking to lose body fat. Consult a healthcare practitioner to see if keto cycling may be suitable for your individual needs and goals.
Final Tips for Success
Here are some final tips to set yourself up for success on the Keto Cycle Diet plan:
- Use a tracking app to monitor macros, calories, and ketones
- Plan meals and snacks ahead of time, including refeed meals
- Drink plenty of water and consume sufficient electrolytes
- Incorporate exercise you enjoy – carbs can help fuel tough workouts
- Get quality sleep and manage stress levels
- Stick closely to the protocol for best results
- Join the Keto Cycle Diet community for recipes, support, and savings!
With proper planning and commitment, the Keto Cycle Diet can be an incredibly effective tool for improving your health, performance, and quality of life. Approach this cyclical eating plan with consistency and patience, use the resources available, and you’ll be well on your way to reaping all the benefits of strategic ketogenic dieting.
Keto Cycle Diet Plan – The Bottom Line
The Keto Cycle Diet plan provides a promising spin on ketogenic dieting, alternating standard keto days with 1-2 higher carb refeeding days per week. This strategic cycling aims to provide benefits like improved strength and exercise performance, mitigated side effects, and metabolic flexibility.
That said, straight keto may still be ideal for some. Consult with a knowledgeable practitioner to see if a cyclical approach suits your individual needs and goals. Adjust the protocol as needed based on your response. With a well-structured plan, the Keto Cycle Diet allows you to reap the benefits of ketosis while still enjoying satisfying high-carb meals periodically.
For those interested in trying out the Keto Cycle Diet plan, be sure to check out ketocycle.diet. Their website provides all the information, tools, and support you need to succeed. You can also use these Keto Cycle coupon codes for their meal plans and services. The Keto Cycle community is full of recipes, tips, and motivation to make cyclical keto dieting enjoyable and sustainable.
