diabetestalk.net

Cyclic Keto

Cyclical Ketogenic Diet Vs Ketogenic Diet

Cyclical Ketogenic Diet Vs Ketogenic Diet

Cyclical Ketogenic Diet VS Ketogenic Diet – the ultimate keto brawl. Which one works better and which one should you choose? In this article, I’ll outline both of them and help you make the right decision. Didn’t you know, there are many variations to the keto diet. The variations in the ketogenic diet directly point towards distinct metabolic environments the person will be in. Standard Ketogenic Diet (SKD) – low-carb high-fat diet that shifts your metabolism into a state of nutritional ketosis, in which your body produces ketones and burns fat as a primary fuel source. Cyclic Ketogenic Diet (CKD) – carb cycling diet, in which you cycle between periods of ultra-low carb and carb refeed eating. The difference between the standard ketogenic diet and the cyclic ketogenic diet is that in one you’re aiming to be in nutritional ketosis all the time, whereas the other just restricts your carbohydrate intake at some days and compensates for it with refeeds. Neither of them are perfect and both have their pros and cons. Let’s go through all of them. Even though I think the standard ketogenic diet (SKD) is perfectly healthy and sustainable for practically everyone, it still has its cons and negative side effects – the dark side of keto. You might develop some mineral deficiencies, most popular of which are iodine, zinc, selenium, magnesium, potassium, and vitamin-K. Thyroid functioning can also suffer on people with a predisposing medical condition or during initial adaptation. What ensues is a suppressed metabolic rate and other hormonal imbalances Electrolyte imbalances may occur because the body holds onto less water when on keto. Social pressures are probably the most common reasons why people fail the ketogenic diet. They just can’t seem to avoid events an Continue reading >>

The Cyclical Ketogenic Diet (ckd)

The Cyclical Ketogenic Diet (ckd)

This article gives you the cyclical ketogenic diet basics. Does everyone nowadays get their own diet? I mean, the Atkins diet was named after the man who created it. Then there’s The South Beach Diet, The Zone, Paleo and so much more. But with keto, it’s slightly different. The variations in the ketogenic diet directly point towards distinct metabolic environments the person will be in. Standard Ketogenic Diet (SKD) – low-carb high-fat diet that shifts your metabolism into a state of nutritional ketosis, in which your body produces ketones and burns fat as a primary fuel source. Cyclic Ketogenic Diet (CKD) – carb cycling diet, in which you cycle between periods of ultra-low carb and carb refeed eating. The difference between the standard ketogenic diet and the cyclic ketogenic diet is that in one you’re aiming to be in nutritional ketosis all the time, whereas the other just restricts your carbohydrate intake at some days and compensates for it with refeeds. Okay, here’s CKD in a nutshell. You eat SKD for a week or two, during which you restrict your carb intake close to zero. You schedule a refeed day or two, in which you do the opposite – consume high amounts of carbohydrates. You return to SKD the next day, during which you eat zero carbs again for some time. You have another carb nite after a while and get kicked out of ketosis again. You rinse and repeat for a certain period, according to the structure of your cycles. But what’s the idea behind all of this? We’re all aware that it takes a long time to adapt to nutritional ketosis and it’s not easy by any means. How is this supposed to work effectively if eating carbs kicks you out of ketosis? Or does it…? Let’s imagine ourselves trying to become ketotic. As you start eating the ketogenic die Continue reading >>

Cyclic Ketogenic Diet And Thyroid Hormone

Cyclic Ketogenic Diet And Thyroid Hormone

Cyclic Ketogenic Diet and Thyroid Hormone Brief Summary: Recently I completed a 10 week experiment doing a variation of a cyclic ketogenic diet called the Carb Nite Solution, which basically entails eating strict low carb (less than 30 gm per day) with one 6-8 hr window of massive carb loading per week. At the end of this experiment, before going on a trip to Italy, I had a series of fasting labs drawn. So far we’ve looked at my: I’d now like to explore my thyroid hormone levels (if you want to learn more about the basics of thyroid physiology I go into it briefly in one of my earlier posts). One of the main purposes of adding the Carb Nite according to Kiefer is to prevent the body from slowing down it’s metabolism. This is important because as you can see from the above numbers, after doing 90 days of nutritional ketosis, I became hypothyroid (subclinically hypothyroid depending on who you ask). You can see that after adding carbs back into my diet, my thyroid numbers drastically improved! So it looks like having some carbs/insulin onboard is necessary for me to maintain my thyroid function. After 10 weeks of Carb Nite, my thyroid hormone levels didn’t take too much of a hit. It looks like the 1-2 days of carb refeeds really did the trick in preventing me from becoming hypothyroid. The TSH did go up from 1.23 to 2.23 and my RT3 is still higher than I would like, but it these numbers definitely aren’t as bad as what I saw after 90 days of pure ketosis. On Jimmy Moore’s Livin la vida low carb podcast, Chris Kreser came on as a guest host and discussed how going low carb can have detrimental effects on your thyoid (you can listen to it here). This podcast was serendipitously released yesterday! Here’s are some highlights: Low carb diets can cause hypothyroi Continue reading >>

Daily Cyclical Ketogenic Diet Meal Plan

Daily Cyclical Ketogenic Diet Meal Plan

Very Low Carb Meal Category: This meal category is meant to keep you in ketosis. You want to follow the standard SKD macronutrient breakout for this meal (70-80% fat calories, 15-20% protein calories, and <10% carb calories) for this meal. Remember: for the keto diet, we are looking for very low carb, high fat, and low protein. This is because fats are converted into Ketones while protein is not. Here are a list of foods we recommend: Best Seafood with Low Mercury: anchovy, butterfish, catfish, clam, crab, crawfish, croaker (Atlantic), flounder, haddock (Atlantic), hake, herring, jacksmelt, mackeral (north Atlantic), mullet, oyster, plaice, pollock, salmon (canned or wild), sardine, scallop, shrimp, sole (Pacific), calamari, trout (freshwater), whitefish, whiting. Best Dairy with Low Protein (try to find grass fed dairy): Butter, ghee, heavy whipping cream, cream cheese, sour cream, brie, cheddar and parmesan cheese Best Nuts and Seeds: Almonds, black cumin seeds, black sesame seeds, brazil nuts, chia seeds, flax seeds, macadamia nuts, pecans, pumpkin seeds, sunflower seeds Best Fruits: Avocados, Olives Best Vegetables: Asparagus, broccoli, Brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, any greens, kale, garlic, mushrooms, onion, parsnips, peppers, rutabaga, tomatoes, zucchini Best Meats: Bacon (nitrate free), Grass fed beef, lamb, wild game meats Best Fats and Oils: Coconut oil, cocoa butter, grass fed butter or ghee, lard or tallow from organically raised animals, duck fat, extra virgin olive oil (don’t heat) Best Sweeteners: Stevia High Micronutrient Meal Category: This meal category is meant to pack in dense micronutrient foods. We want these loaded with antioxidants. Just remember that the more carbs you consume during this meal - the longer Continue reading >>

What Is The Cyclical Ketogenic Diet?

What Is The Cyclical Ketogenic Diet?

A ketogenic diet is a style of weight loss plan where the body is forced to enter a state called ketosis. The human body is designed to work with either carbohydrate, stored in the muscles as glycogen, or fat as its primary fuel source. If glycogen is present, the body will use that up first before beginning to burn fat. Ketosis is the state where the body uses fat as its primary energy source, which leads to healthy but rapid weight loss. To make your body enter ketosis, you need to follow a diet that is very low in carbohydrate, so your body has to switch to using fat for energy. The Atkins diet, and other well known low carb eating plans, are examples of ketogenic dieting. The Downsides to Ketogenic Dieting Some of the main complaints people have about ketogenic diets are that while they are undeniably effective, the lack of carb powered energy can make it hard for them to work out at their normal level, and that the absence of carbs can make the diet very hard to stick to long term – people simply enjoy eating carbs. If you find a ketogenic diet difficult for either of these reasons, a cyclical ketogenic diet could be the answer. What is a Cyclical Ketogenic Diet? A cyclical ketogenic diet is where you follow a standard ketogenic diet from Monday to Friday, incorporating three workouts into your week, and then on weekends you load up on carbs and don’t exercise. This works because carb loading allows you to store up some carbohydrate energy for the week ahead, helping you keep a reasonable level of strength up for your workouts (you won’t break any personal records, but you’ll feel good) and preventing your body from going into “starvation mode” (where weight loss slows down) as a result of the low calorie intake on your ketogenic diet days. This also me Continue reading >>

Ultimate Guide To The Keto Diet With Sample Meal Plan

Ultimate Guide To The Keto Diet With Sample Meal Plan

1. Introduction to ketogenic dieting 2. What exactly is ketosis? 3. The 3 main types of keto diets 3.1. Standard keto dieting 3.2. Cyclical keto dieting 3.2. Targeted keto dieting 4. Which keto variation should I use? 5. Setting up your own keto diet 6. Food selection on keto diets 7. Alterations for cyclical keto dieting 8. Alterations for targeted keto dieting 9. Fine tuning TKD and CKD 10. Saturated fat intake on keto diets—considerations 11. Selected recipes for keto dieting 12. Frequently asked questions Intro to ketogenic dieting Ketogenic (herein referred to as “keto”) dieting has been around for decades and garnered a somewhat strong following in bodybuilding subculture. In a nutshell, keto diets are simply diets that are high in fat and protein and very low in carbohydrate (usually <10% total macronutrient intake); given this the body is diverted to utilize fats for energy since glucose stores become depleted. Keto diets can be effective for many individuals and tailored to suit their goals, whether it’s to build muscle, lose fat, develop strength, etc. While keto diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. [1] You may be asking, “What makes a keto diet different from any other low-carb diet?” The truth is not much, other than that some people believe keto diets are only effective when the body enters a state called ketosis and starts to produce ketones for energy (hence the name “ketogenic”), which requires extreme carbohydrate restriction. However, this supposition is shortsighted and will be touched on later in this guide. In this guide we will take an in-depth look at the physiology behind keto dieting, the different types/variations of keto diets there are, ho Continue reading >>

Cyclical Ketogenic Diet For Athletes

Cyclical Ketogenic Diet For Athletes

Cyclical ketogenic Diet for Athletes | Ketogenic Diet Muscle Loss | Keto Diet Muscle Gain | Ketogenic Cyclic Diet Plan What if there was a way that you could eat as many carbs as you like on the weekends and still have the bodybuilding figure that you would love? Sound too good to be true? The reality is this is possible when you consider a cyclic ketogenic diet, or what others call “carb cycling”. This is essentially a low carbohydrate diet that allows you to load up on carbs intermittently and exercise regularly. This type of diet will help you maximize fat loss and at the same time, allow you to engage in high-intensity exercise. What is the Cyclical Ketogenic Diet? The cyclical ketogenic diet allows you to build muscle and lose fat by strategically eating carbs throughout the week. Essentially, during the week days, you limit your carb intake and exercise three days; say Monday, Wednesday, and Friday. Then, when the weekend comes, you skip exercising and load up on your carbs. The advantage of loading up on carbs on the weekends is that your body will store some of those carbohydrates in your body, so you can use them as energy for the following week. This helps your body by keeping it from going into starvation mode. The added energy will give you what you need to get through the following week while you’re limiting your carbohydrate intake. This is quite helpful while you’re on the ketogenic diet, because oftentimes, it’s challenging to give up those carbs completely. By the end of the week, most people are ready to have some good old-fashioned carbs and enjoy the foods they love. At the same time, it feels good to know that you’ll be limiting your carbs during the week and burning off what’s your storing. Following a Cyclical Ketogenic Diet Health e Continue reading >>

Staying In Ketosis Vs. Carb Cycling

Staying In Ketosis Vs. Carb Cycling

Many people struggle, sometimes for years, to lose stored fat and lower body weight. One of the biggest problems with low-calorie and even low-fat diets is that they can cause the dieter to lose weight indiscriminately, reducing fat, muscle and water weight. A ketogenic diet, a type of very low-carb eating plan, attempts to fight this problem by causing the body to lose fat while maintaining or building muscle mass. A carb cycling diet attempts to reduce some of the side effects of a ketogenic diet through limited carbohydrate intake. Video of the Day Nearly all the carbohydrates must be removed from the human body to put it into ketosis. When there are no carbohydrates left in the diet, the body relies on stored carbohydrates for energy. Once all of the stored carbohydrates are used up, the body switches to using fat stores for energy. Entering ketosis can be a difficult process for the dieter. The first couple of days on a ketogenic diet, or a diet designed to induce ketosis, often result in lethargy and muscle fatigue. It is only after you've reached ketosis that your body achieves a sort of equilibrium and the fatigue fades. However, staying in this ketosis phase is very difficult. If you eat carbohydrates, your body leaves ketosis and the initial phase must start over again. A carb cycling diet is designed to help to reduce some of the negative effects of a ketogenic diet by allowing the body to replenish its carbohydrate stores on a periodic basis. During the carb depletion phase of the diet, the dieter reduces carb intake to almost nothing, and focuses on workouts that deplete the carbohydrate stores more quickly. Then the dieter eats a specified set of carbs to refill the body's carbohydrate stores; this is called a re-feed or carbo load. This gives the dieter t Continue reading >>

Cyclic Ketogenic Dieting (ckd) Explains How To Lose Weight Permanently

Cyclic Ketogenic Dieting (ckd) Explains How To Lose Weight Permanently

Has your weight loss on ketogenic dieting started to slow down? Or maybe it has stopped completely. It is weird because you eat the same high fat food and work out, but for some reason the arrow on the scale does not go down .You are wondering what happens, where is the mistake? I have found it for you. Follow me so you never ever have to look for that information again. I assume you are on a stage of ketosis. It means all carbohydrates stores are depleted and now your body burn fat for fuel. This way was new to your body for the first few weeks. That’s why losing weight was as easy as running downhill. Right? Finally your body gets used to burning fat instead of carbs. And this is when your weight loss has stopped. This stage is called adaptation. Cyclic ketogenic dieting (ckd)? The solution is called cyclic ketogenic dieting (ckd). It is the same keto diet with just a little difference. Imagine if I offer you a day off from ketogenic dieting. A day, when you can eat bread, pizza and lose your weight. Are you interested? Of course you are. Let’s do it. Choose one day from your week and make it a “day off”. I would recommend it to be Saturday or Sunday, so you can relax and enjoy your time. Visit your favorite restaurant, spend time with your friends, this is your freedom. Wait a moment; there are still a few important rules. To make everything right you have to load carbs strictly by time. There shouldn’t be any chaos in your “day off”. Table full of French fries, sweets, burgers and beer from morning till late night is not for you! It is best to have carbs loading during only 9 hours. For example, Saturday from 9 am till 6 pm. I’m sure some of you feel disappointment right now. You were ready for the “breaking bad”. Am I right? Which carbs can I ch Continue reading >>

What To Eat On A Cyclical Ketogenic Diet

What To Eat On A Cyclical Ketogenic Diet

Carbohydrates are generally avoided on a ketogenic diet, but they can be utilized with hard workouts that push your body. If you sit all day and eat refined carbohydrates (like cookies, chips, and candy), your risk of heart disease and diabetes increases dramatically — bad. If you use carbohydrates as a way to fuel intense workouts or replenish your body’s depleted energy stores, then you can get the most out of your body without any negative side effects — good. The same principle applies to the ketogenic diet. When used incorrectly, carbohydrates can take you out of ketosis and lead to fat gain. When used correctly, carbohydrates can be a tool that helps you get better results. If you’re interested in reading about refeeding diets combined with keto, feel free to read more on SKD, TKD, and CKD: The 3 Ketogenic Diets > But before you pick up those sweet potatoes, we must first find out if consuming more carbs is right for you. If you are already on a standard ketogenic diet and not having problems with energy levels, consider sticking to it. If you are having problems growing strength and finishing workouts, a targeted or cyclical ketogenic diet may be a good fit. A Ketogenic Diet With Carbs? To follow a ketogenic diet properly you must restrict daily carbohydrates to around 20-30g of net carbs (net carbs are total dietary carbohydrates minus the total fiber). This simple rule should be followed by everyone who is on a ketogenic diet, but there is one exception — athletes. By “athletes” I mean anyone who is doing high-intensity type training multiple times a week. Some examples of high-intensity type training are bodybuilding competitions, wrestling, circuit training (like CrossFit), and resistance training for low reps with weights above 80% one rep maxi Continue reading >>

Cyclic Ketogenic Diet For Athletes

Cyclic Ketogenic Diet For Athletes

The cyclic ketogenic diet for athletes is a smart way to have your cake and eat it too. It works well for both endurance athletes and strength athletes alike. A lot of you have been emailing me to expand more on the cyclic ketogenic diet. In my book The Ketogenic Diet for Athletes I discuss it briefly. But it is vital to get the basics correct first before expanding out on different variations. Once you are keto-adapted, THEN it is time to explore tweaking the system and experimenting with cyclic ketosis. You can’t do a cyclic ketogenic diet for athletes unless you are first in ketosis. To learn more about cyclic ketogenic diet meal plans, check this out: Nothing lasts forever. The body needs constant change and stimulus or it stops responding. As you know, you should not do the same training every day. To keep improvement levels high, it is good to do some slow and steady endurance training, then some high intensity intervals another day, then some strength work another day, then a rest day. Keep mixing it up. So to with your diet. If you eat the same thing every day, you will start to see a plateau. What “worked” before may start to find an equilibrium of less and less improvement. Make sure you continue to eat widely and from balanced sources. If you need some yummy keto food ideas, shopping lists and recipes click here Humans are designed for feasts and famines which has occurred throughout our evolutionary history. It is good and healthy for the body to have a change now and then. The cyclical ketogenic diet for athletes does just this. Dr Stephen Phinny and Dr Jeff Volek in their excellent book, The Art and Science of Low Carbohydrate Performance explore this. They also believe for lifetime success, a cyclic ketogenic diet is useful. A Practical Approach To Continue reading >>

Cyclical Ketogenic Diets And Endurance Performance

Cyclical Ketogenic Diets And Endurance Performance

Question: I’ve seen the idea kicked around that a cyclical ketogenic diet might be beneficial for improving endurance performance. Do you think this is possible and, if so, what’s the best way of going about it. Answer: This is one of those long-standing questions that’s been on my mind for years and the short answer is ‘maybe’. Some of it depends on what you’re talking about which will make more sense when you get to the end of my answer. The idea of fat adapting endurance athletes has been around for years, I presented most of the early data in my first book The Ketogenic Diet. Summing that research up, the general consensus was this: In the short-term (a few days to about a week), low-carb diets tend to destroy performance. With sufficient adaptation (usually 3+ weeks), there may be performance benefits. But even #2 is a bit questionable. In the most often cited study (by Phinney), the results were skewed by one of the five cyclists who got massive improvements in endurance, the other four stayed about the same. So although the average performance improved, most of the subjects showed no improvement. The results also depend on how performance is actually tested. If endurance was tested at lower intensities, performance sometimes improved. When researchers tested high intensity activity (where glycogen is required for optimal performance), performance was invariably worse. The conclusion was simple, no amount of adaptation to low-carbohydrate/ketogenic diets would benefit high-performance activities. This led to the idea that perhaps fat adapting was most beneficial for ultra-endurance types (who typically go at a lower intensity for longer periods) and less valuable for endurance sports where high intensity efforts were required (think of a cyclist who ma Continue reading >>

The 3 Ketogenic Diets Explained: Skd, Ckd & Tkd

The 3 Ketogenic Diets Explained: Skd, Ckd & Tkd

Whether you want to gain power, endurance, speed, or muscle, this call all be done through a ketogenic diet. Training While in Ketosis It’s important to know what’s going in your body when you’re training, how those nutrients are being utilized, and how to maximize their effects. Here are some reasons why people find it difficult to stay in ketosis while on a training regimen: Too much protein = knocked out of ketosis Too little protein = lose muscle mass Too many fats = gain body fat Too little fats = low energy levels Too many carbohydrates = knocked out of ketosis Nutritional Needs of a Ketogenic Diet One of the first, and most important things to consider here, is your caloric intake. To find out what your caloric and nutrient needs are, you can visit our keto calculator. If you want to lose weight, subtract 10-15% of your calories from your TEE. If your goals are to gain muscle, increase your calories by 10-15% of your TEE. Easy enough, right? Well, it’s a little bit more complex than that. You have to bring your macronutrients into play and make sure you are hitting the targeted amount. In terms of percentages – you will want to do: For example 110g protein, 150g fat, and 15g carbs will break into a 55% / 40% / 5% split of fats, proteins, and carbs respectively. You can eat once a day, twice a day, or 10 times a day – just be sure you’re hitting your macros and drinking enough water. Once your body enters ketosis, it will start using ketones as your primary source of energy (instead of glucose). While studies show that ketones (fats) are more efficient for the body to use, most people find that they never reach their peak performance without glucose (carbohydrates). Variations of the Ketogenic Diet There are 3 different styles of the keto diet: Stand Continue reading >>

Cyclical Ketogenic Diet: An In-depth Look

Cyclical Ketogenic Diet: An In-depth Look

Instead of ingesting small amounts of carbohydrates around your workouts, the cyclical ketogenic diet devotes one to two FULL days of high carbohydrate consumption in order to fully refill muscle glycogen stores. This means that CKDs are not for beginners that are not able to perform the necessary amount or intensity of training. You must completely deplete glycogen stores each week in order to have a successful CKD. CKD is used for maximum muscle growth, but the downside is that you might gain some body fat. It’s easy to overeat, gain fat, and has extreme depletion workouts – so if you’re a beginner it is certainly NOT recommended. If you’re a beginner or intermediate trainer, then a Targeted Ketogenic Diet is recommended. The standard format for a cyclical ketogenic diet is 5-6 days of ketogenic dieting and 1-2 days of high carb eating. Others have also experimented with 2 week cycles, where 10-12 days are of ketogenic nature and 3-4 days are carb loading. The 2 week split has also had good results, but it doesn’t fit around everyone’s schedules as neatly. The primary goal here is to temporarily switch out of ketosis to refill muscle glycogen, in order to sustain training performance in the next cycle. If you are on a ketogenic diet for health reasons (hyperinsulinemia or hypertension), you may find the CKD unworkable as the hormonal response can trigger health symptoms that are being treated by a low carbohydrate diet. Since the goal of a CKD is to completely deplete muscle glycogen – a proper workout schedule is needed for optimal results. A good workout example would be: Monday/Tuesday – Full body split. Monday could be legs and abs, and Tuesday could be chest, back, and arms. Friday – Full body, high rep depletion workout. The amount of training Continue reading >>

Cyclical Ketogenic Diet For Fat Loss

Cyclical Ketogenic Diet For Fat Loss

Struggling to lose weight with keto? Maybe you should consider the cyclical ketogenic diet for fat loss. But before I get into the nitty-gritty of how it works we need to go through some of the basics. The Cyclical Ketogenic Diet in a nutshell – – you eat keto for a given period and then have massive refeeds with a lot of carbohydrates. You might ask: “Why would you want to do that? What are the benefits of cyclic ketogenic dieting?” It’s true that establishing a state of nutritional ketosis takes time and effort. However, it’s not magical. Ketones won’t make you burn off blobs of fat at the swing of a wand. The only metabolic advantage of ketosis has to do with satiety, reduced hunger, lower insulin and blood sugar levels. People lose weight on keto because they will unconsciously begin to eat fewer calories and the suppressed insulin allows the body to release fat cells and burn them off as energy. Even though I think the standard ketogenic diet (SKD) is perfectly healthy and sustainable for practically everyone, it still has its cons and negative side effects – the dark side of keto. You might develop some mineral deficiencies, most popular of which are iodine, zinc, selenium, magnesium, potassium, and vitamin-K. Thyroid functioning can also suffer on people with a predisposing medical condition or during initial adaptation. What ensues is a suppressed metabolic rate and other hormonal imbalances Electrolyte imbalances may occur because the body holds onto less water when on keto. Social pressures are probably the most common reasons why people fail the ketogenic diet. They just can’t seem to avoid events and places where there are carbs. In regards to burning body fat, low thyroid is at the top of the list. This can be addressed with either a lot o Continue reading >>

More in ketosis