On a ketogenic diet, carbohydrates are something every individual needs to avoid or hard workout is the better option to utilize carbs. If you consume refined carbohydrates including chips, candy, or cookies, the risk of diabetes and heart disease raises very badly. But, if you’re intaking carbs in a specified amount just to replenish the depleted energy or to fuel intense exercises, you can get the optimum results without any side effect.
The same rule is applicable to the keto diet. When consumed incorrectly, carbs can take you out of ketosis state or can lead you to weight gain. Or if used wisely, carbs can help you in getting desired or better results. If you’re already on a modular keto diet and not having issues with energy levels, it is recommended to stick to the same. Or if you’ve any kind of issues in finishing workouts or growing strength, a cyclical or targeted keto diet can be a great fit.
The Cyclical Ketogenic Diet
It is perfect to follow the rules of both the ketogenic diet and the high-carb diet to gain muscle, enhance mood & health, and boost overall performance. This is the perfect way to get the health advantages of carbohydrates and ketosis on the similar diet. One great way to achieve is by considering a CKD, cyclical ketogenic diet. The CKD devotes one or two days of high carbs consumption to refill muscle glycogen stores. And in the rest of days you can follow the standardized keto diet. For the CKD to work properly, you should deplete glycogen stores and get into ketosis state before carbs refeeding days.
Overall, the cyclical ketogenic diet is an ideal keto diet strategy for people who exercise at high intensities daily, but not an ideal option to all. If you only perform endurance training or are new to exercising, a targeted or cyclical keto diet can be a great choice for you.
What You Should Eat on a Cyclical Keto Diet
When your motive is to get back into ketosis state or replete glycogen stores, it is not a perfect idea to have even simple carbs like sweets and candy. Thie process can lead you to unhealthy increases in inflammation, insulin, and blood sugar. One to two days of consuming an abundance of carbs can cause your body to hold extra fat and invalidate positive effects of the effects of the keto diet. It is better to consume complex carbohydrates.
Complex carbs are not just complicated to understand, but also difficult to digest. It means that complex carbs take more time to digest properly as compared to other carbs. Higher digestion leads to a constant improvement in blood sugar levels which don’t cause any unhealthy effects. This process results in glycogen repletion, reduces fat gain, and makes it easy for users to get back into ketosis state. Here are few examples of complicated carbohydrates:
- Legumes and lentils
- Whole unrefined grains
- Rice (wild, colored, and brown)
- Sweet potatoes, squash, peas, and various starchy vegetables
Each of them stores varying amounts of vitamins, fiber, plant compounds (phytonutrients), and minerals that enhance the ability of your body to optimize carbohydrates, e.g., fiber and particular plant compounds lower the ingestion of sugar from carbs into the bloodstream, while some minerals, vitamins, and phytonutrients enhance body’s ability to use carbs. This process can make complex carbs completely ideal for your overall health whether you’re on a CKD or not.
What to Now Eat on a Cyclical Keto Diet
On a CKD, it is essential to ignore all simple carbs to get desired results. Here is a list of simple carbs you need to ignore:
- Fruit juice
- Sugar-sweetened beverages such as vitamin, soda, Gatorade, water, etc.
- White bread
- Candy, cakes, and sweets
- White flour
- Refined grains
There are several other packaged or simple carbohydrate foods that you need to avoid (health foods which include added sugars). If the foods you’re taking contain added sugars, it is better to avoid them. The added sugars can be:
- Agave nectar
- Cane crystals & cane sugar
- Brown sugar
- Malt syrup & fructose
- Evaporated cane juice
- Fruit juice concentrates
- Molasses & maple syrup
- High-fructose corn syrup
- Raw sugar & sucrose & honey
- Corn syrup & crystalline fructose
- Maltose & invert sugar
If you’re unsure about a particular food, it is essential to consider general easting and dieting principle. Consume more plant foods, less packaged, and less processed foods. If you’re doing this, it means you’re ignoring all simple carbs and repleting glycogen stores in the best or healthiest method possible.
How to Follow a Cyclical Ketogenic Diet
To follow CKD, it is suggested to do 11 to 14 days “induction period”, where you consider a low-carbohydrate diet to get into ketosis. And then move onto the CKD where you consume the same high-fat and low-carbohydrate diet for 5 days a week and then low fat and high carb diet for another two days. Follow this CKD cycle every week and perform your exercises during low-carbohydrate days.
How to Begin A Cyclical Ketogenic Diet
First of all, you require fitting the CKD into your dieting schedule. The general format of a keto diet is 5 to 6 days of keto dieting and 1 to 2 days of high-carbs eating. In order to figure out the keto diet or carb refeeding cycle that works best for you, remember to take a look at your workout plan as well. One of the major motives of your exercise schedule is to make sure that you will be consuming your glycogen stores before the carbs refeeding.
To get more information on how to follow a cyclical ketogenic diet, explore the internet. There are a number of studies available on this keto diet over the internet, you can check them for more details.