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How to Do Keto Cycling: A Comprehensive Guide
Keto cycling, or cycling in and out of ketosis, has been gaining popularity as a way to reap the benefits of a ketogenic diet while also being able to enjoy some higher carb foods or meals. This approach involves alternating between periods of strict keto and periods of higher carb intake, typically on a weekly basis, to maximize fat burning and metabolic flexibility. In this post, we’ll explore the top methods for how to do keto cycling effectively, as well as the benefits of this approach.
Method 1: Standard Keto Cycling
The most common way to do keto cycling is to follow a standard ketogenic diet (SKD) for most of the week, typically 5-6 days, and then switch to a higher carb intake for 1-2 days. This carb influx can range from moderate (50-100g) to high (100-150g), depending on the individual’s goals and tolerance. The idea behind this method is that the carb refeed will increase insulin levels and replenish glycogen stores, which can help boost athletic performance and prevent metabolic slowdown.
To make sure that you’re getting back into ketosis after the carb load, it’s important to monitor your carbs and protein intake carefully during the keto days. Stick to nutrient-dense, whole foods like meat, fish, eggs, vegetables, and fats, and avoid processed or sugary foods that could sabotage your progress.
Method 2: Targeted Keto Cycling
For those who are more active and require more carbohydrates to fuel their workouts, targeted keto cycling may be a better option. This involves consuming a small amount of fast-digesting carbs, such as glucose or dextrose, before and/or after your workouts to enhance muscle glycogen replenishment and performance. The goal is to time the carbs appropriately so that you’re still able to maintain ketosis in between the workouts.
A common approach is to consume 15-30g of fast-acting carbs 30-60 minutes prior to your workout, followed by a protein-rich meal afterwards. This way, you’re able to take advantage of the anabolic window and promote muscle growth and recovery, while still staying in ketosis. It’s important to note that this method may not be suitable for everyone, especially if you’re highly insulin-resistant or struggle with glucose regulation.
Method 3: Intermittent Fasting with Keto Cycling
Intermittent fasting (IF) is another popular approach to enhance fat burning and metabolic health, and it can be paired with keto cycling for even greater benefits. This method involves restricting your eating window to a specific time period within the day, typically 8-10 hours, and then fasting for the rest of the day or overnight.
For example, you could do a 16/8 fast, where you fast for 16 hours and eat within an 8-hour window. During the eating window, you would follow a strict keto diet, and during the fasting window, you would consume only water, herbal tea, or black coffee. This way, you’re able to reap the benefits of both keto and IF, such as improved insulin sensitivity, decreased inflammation, and increased autophagy (cellular cleansing).
In summary, how to do keto cycling depends on individual goals and preferences, but it’s important to remember that the key is to find a sustainable and enjoyable approach that you can stick to. Whether you choose to do standard keto cycling, targeted keto cycling, or intermittent fasting with keto cycling, it’s essential to pay attention to your body’s response and adjust accordingly. Some people may find that they need to increase their carb intakes to avoid metabolic adaptation, while others may do well with stricter adherence to keto.
The benefits of keto cycling can be significant, including improved fat burning, increased metabolic flexibility, and better athletic performance. By incorporating this approach into your lifestyle, you may be able to achieve optimal health and wellness while still enjoying the foods you love. Remember to consult with a qualified healthcare professional before making any significant changes to your diet or exercise regimen, and always prioritize your health and well-being.