Are you looking for a healthy diet while losing weight, but at the same time you don’t want many carbs on your plate? CKD or Cyclical Ketogenic diet is a good option for those who aim to lose weight and stay fit.
Cyclical Ketogenic Diet or Keto cycling is a high fat, low carbohydrate diet. When your carb intake reduces, your body burns fat for energy, instead of glucose, in a process called ketosis. This enhances your muscle growth and fat metabolism.
HOW TO FOLLOW A CYCLICAL KETOGENIC DIET?
Keto cycling involves cutting down carbohydrates on certain days in a week while increasing it on others. An average week would be divided between 5-6 days of the ketogenic diet and 1-2 days of higher carb intake, often called the ‘refeeding days.’ So, your body would have higher protein and fats and fewer carbs in its diet for 5-6 days. On the 7th day, you would replenish your body’s glucose reserves by consuming more carbohydrates.
WHAT DOES THE DIET CONSIST OF?
During the keto diet, the source of energy shifts from glucose, proteins, and fats to carbohydrates and back to the former. One very common question is what should you eat during the low-carb days and high-carb days?
There is no specific rule to be followed during the two sets. But here are some tips and options that you can follow during the diet cycle: –
Low-carb days: – When on a cyclic keto diet, the body goes in and out of ketosis weekly. On low-carb days, you should have not more than 15-30 net carbs per day. Your diet should consist of 50-70% of fats, 20-30% of protein, and 10-20% of carbs.
Ideal food items during low-carb days (5-6 days of the week):
1. Meat, fish, and egg
2. Organic fruit and nut oils
3. Full-fat dairy products
4. Low carbs berries
5. Low carbs nut and seeds
High-carb days: – The refeeding days (i.e., 1-2 days of the week) take you out of your ketosis cycle, and thus, it should be rich in carbohydrates. Your diet should now consist of 60-70% carbs, 15-20% proteins, and 5-10% fats. Clearly a reverse of low-carb day.
You should avoid sugar-rich food items and junk carbohydrates in the refeeding days. Taking nutritious and quality carbs would strengthen your keto diet and of course, the body.
Ideal food items during high-carb days (1-2 days of the week):
1. Sweet potatoes
2. Brown rice
4. Whole wheat bread
6. Multigrain cereals
BENEFITS OF KETOGENIC DIET
Muscular strength: – The purpose of the cyclical Ketogenic Diet is to utilize anabolic hormones like insulin to promote muscle gains. Muscle growth is enhanced by allowing amino acids into the cells which in turn increases protein synthesis.
Better performance: – Refeeding allows increasing the performance by consuming carbohydrates while maintaining the keto diet at the same time. It is concluded that those who followed cyclical ketogenic diets saw significant improvements in performances than those on standard keto diets.
Improved Digestion: – While following the cyclical ketogenic diet, our body has more intake of fibers and proteins, which make the digestion process smooth. There are chances that you might face constipation in the early days of the diet, but it turns more beneficial in the long run.
Weight Loss: – Leptin is a satiety hormone released by our fat cells which signals our hypothalamus, (in the brain) to control the energy (food) intake and expenditure. It is controlled by carbohydrates. So, when you take high carbohydrates in the diet, the leptin levels would increase, signaling to speed metabolism and stop eating. When you are low on carbs, it would indicate to eat more, and thus you consume more proteins and fats. This will help to lose some of those extra pounds while maintaining the diet.
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