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Cyclic Keto

Comparing The Diets: Part 4

Comparing The Diets: Part 4

Having examined the moderate-carb/moderate fat diet in Comparing the Diets: Part 3, I now want to turn my attention to one of the more contentious dietary approaches out there: low-carbohydrate/high-fat diets. I’ll also provide an end-of-article chart showing how the different dietary approaches may be more or less useful in a given situation. A quick note on the percentage nutrient notation: as much as possible I tried to adhere to a format where the percentages represent percentages from protein/carbohydrates/fat in that order. So a notation of 30/60/10 means a diet where 30% of the calories are protein, 60% are carbs and 10% are fat. Low-Carbohydrate/High-Fat And finally we come to the low-carbohydrate or ketogenic diet, the diet with perhaps the greatest amount of controversy and argument surrounding it. Now, at the risk of beating a dead horse, and since I find many of my critics to be a little slow on the uptake, I’m going to go off on one last rant about this topic. Rant mode on: If you think of me as the keto-guru, you’re probably expecting me to advocate the ketogenic/low-carb diet over all the others. People seem to think since my first book The Ketogenic Diet was about nothing but, I must be the diet’s strongest promoter. It makes me wonder if these morons actually read the book since I made it clear there that I didn’t feel that ketogenic diets were necessarliy ideal. I repeated this multiple times within that book. People didn’t get it. I’ve actually found two different criticisms of my attitude towards ketogenic diets, depending on whether the critic is pro- or anti-ketogenic diets. First is the group that feels that, since I didn’t write negatively about keto-diets, I must be their biggest advocate. Since they dislike ketogenic diets on so Continue reading >>

Not Losing Weight On Low Carb? Try Carb Cycling.

Not Losing Weight On Low Carb? Try Carb Cycling.

Carbohydrates are just as addictive as nicotine, if not more. The first time I quit smoking after fourteen years, I quit it for two years. Then one night at a party I was offered a cigarette by someone I hadn’t seen for a while and I, figuring I was “cured,” lit it up. The next day I bought a pack and jumped right back into smoking a pack a day for three more years before I finally quit again (2.5 years now!) When it comes to carbohydrates, I don’t see a difference. Last year on my birthday, after doing keto for a solid six or seven months, my wonderful fiance got me a doughnut cake as a cheat day treat. A doughnut, the size of a cake. I figured hey, it’s one day, one doughnut. But it wasn’t. The minute carbohydrates were back in my system it was as if they were never gone. And suddenly we were ordering Dominos and drinking Coca-Cola. And again. And again. In fact, I never ate pizza regularly or drank soda until that moment. It’s like one big doughnut was a gateway drug to everything bad, even things I didn’t eat before. Eight months and 20lbs later we were able to get the will power together to quit them again. Losing Weight on a Low Carb Diet If you’re on a low carb diet, you don’t need me to tell you the benefits. Some do it for weight loss, others for mental clarity, and others for illnesses like cancer and alzheimers. But remember, quitting carbs doesn’t mean quitting real food. Every day I eat grass-fed meat, organic greens like spinach, and even berries. If you choose to drink diet coke and processed things loaded with fake sugars, with a block of cheese for lunch, you’re not making yourself healthier, you might even be damaging your body rather than helping it. One thing I’ve learned from quitting carbohydrates and then falling off the 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 >>

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 >>

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 >>

Cyclical Ketogenic Diet: Low-carb Dieting Made Easy

Cyclical Ketogenic Diet: Low-carb Dieting Made Easy

This P.E.P. is based on the work of Dan Duchaine (Body Opus) and Lyle McDonald (the Ketogenic Diet). The version that I am presenting is a highly simplified version of the original Duchaine / McDonald works as laid out in their above named books. If you wish to attain copious amounts of detail into how to really tweak this approach I suggest you purchase one or both of the books written by these two gentlemen. Although their approach is reliable, I am confident that similarly consistent results will be attained without following some of the extreme guidelines set forth by these two authors. With my personal experimentation using this approach I have found it to consistently reduce BFP% while maintaining LBM. Below I have shown examples of weekday and weekend eating plans consistent with this style of P.E.P. The basic premise is to reduce Carb consumption to as low a level as possible during a five-day period Mon-Fri. Then take in high carbs on the weekend to facilitate glycogen super-compensation and the sparing of LBM. My weekday goal for carb consumption is 30 grams or less a day. On weekends the carb consumption is unlimited and should be as high as is comfortably possible. Once you feel you have fully re-loaded your carb stores (usually indicated by an increase in water retention), you may begin to de-carb once again. WEEKDAY MACRONUTRIENT GOALS: The goal for protein consumption is a minimum of 1 gram per pound of total body-weight, with a maximum of up to 1.5 grams per pound of total body-weight. The calorie level should be set at approximately 90% of daily maintenance levels*. Once protein levels have been established, the remainder of the calories should come from “friendly” fat sources and a minimum of low glycemic carbs (as indicated in the eating plans bel Continue reading >>

Cyclic Ketogenic Diet

Cyclic Ketogenic Diet

A cyclic ketogenic diet (or carb-cycling) is a low-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption. This is a form of the general ketogenic diet that is used as a way to maximize fat loss while maintaining the ability to perform high-intensity exercise. A ketogenic diet limits the number of grams of carbohydrate the dieter may eat, which may be anywhere between 0 and 50g per day. The remainder of the caloric intake must come primarily from fat sources, as well as protein sources, in order to maintain ketosis. (Ketosis is the condition in which the body burns fats and uses ketones instead of glucose for fuel.) The Cyclical Ketogenic Diet can be complex, as it requires the dieters to closely watch the number of carbohydrate grams they eat during the intermittent period that they are not maintaining a strictly low carb/moderate protein diet.[1] When following a low carbohydrate diet, for the first few days, there is an adaptation period during which most people report feeling run-down or tired. Some people report feeling irritable, out of sorts, and unable to make decisions. For most people these feelings disappear after the adaptation period, however, and are replaced with feelings of calm and balance, and more consistent energy.[1] Although most people report a waning of cravings while in ketosis, some people may crave carbohydrates during ketosis for psychological reasons. During a hypocaloric ketogenic diet, the carb cravings may combine with hunger pangs, making matters worse.[2] (However, it is noteworthy that most people report having no hunger pangs on a ketogenic diet, due to its higher fat and protein contents, which help to increase a sense of fullness).[1] A CKD offers a way to combat this. It offers a cyclical "refeed" Continue reading >>

The Ultimate Cyclic Ketogenic Diet

The Ultimate Cyclic Ketogenic Diet

As Ketogenic Diets have become the big news among 'civilians' Cyclic Ketogenic Diets (CKD) are big news among athletes. Ketogenic diets offer extraordinarily rapid fat loss with superior muscle retention compared to carbohydrate or gluconeogenic (high protein) diets. Done right, ketogenic diets are absolutely the best diets for fat loss and high, stable energy. Read what we have to say about them here. There is already plenty o As Ketogenic Diets have become the big news among 'civilians' Cyclic Ketogenic Diets (CKD) are big news among athletes. Ketogenic diets offer extraordinarily rapid fat loss with superior muscle retention compared to carbohydrate or gluconeogenic (high protein) diets. Done right, ketogenic diets are absolutely the best diets for fat loss and high, stable energy. Read what we have to say about them here. There is already plenty of information available on the basic CKD and its rationale that is beyond the scope of this article. is an excellent start if you are interested. What we are interested in here is how to make the CKD better. CKD's are based on a period in ketosis followed by a period of carbohydrate 'loading'. The theory behind CKD's is that breaking Ketosis every 5 to 10 days for 1-3 days of high carbohydrate intake will: Restore muscle glycogen Restore gym performance Rebuild any lost muscle (and hopefully add some new muscle) As a bonus, by loading in carbohydrates from a depleted base it is possible to super-saturate our muscles with glycogen. That is (in lay terms) muscles almost empty of glycogen (and water) are so hungry for glucose that they can be 'tricked' into taking up as much as 50% more glycogen (and water) before they realise whats happened. In this super-glycogenated state our muscles look and feel perpetually 'pumped' and s 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 >>

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 >>

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 >>

How To Combine The Cyclical Ketogenic Diet And Intermittent Fasting

How To Combine The Cyclical Ketogenic Diet And Intermittent Fasting

keto and fasting are a match made in heaven, but what about the cyclical ketogenic diet and intermittent fasting? Do they work well? If so, then how to do it. Let’s cover some basics. The cyclical ketogenic diet (CKD) is a ketogenic diet in which you cycle between low carb and high carb periods. You eat keto for a given period and then have refeeds with a lot of carbohydrates. Here’s an example schedule. Initial keto-adaptation for 10-21 days Carb refeed for 1-2 days Back on low carb keto for 5-7 days Carb day Rinse and repeat Intermittent fasting (IF) on the other hand is a way of timing your food intake. Your daily caloric consumption can be divided into two periods. Feeding window, during which you’re in a fed state and can eat. Fasting window, during which no calories are consumed and you’re in a fasted state. There are several types of intermittent fasting that differ in terms of time constrictions and what’s eaten during the feeding window. Common IF schedules are: 16-hours fasted and 8-hours eating (16/8) The Warrior Diet (20/4) One Meal a Day (OMAD) Alternate Day Fasting, in which you fast every other day, ending up with 5 days of eating and 2 days of fasting a week (5:2) Intermittent fasting can be done on any diet protocol and is especially effective on the cyclical ketogenic diet. In my opinion, doing intermittent fasting in some shape or form is a lot more important for overall health and longevity. However, combining it with the ketogenic diet has greater benefits. Keto puts you into a state of ketosis, in which you’re burning fat as your main fuel source, instead of glucose. Before that can happen, your liver glycogen stores need to be depleted, which takes about 16-24 hours. We can use this information to our advantage when doing the cyclical 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 >>

Training On The Cyclical Ketogenic Diet: Effects Of Cyclical Ketogenic Diets On Exercise Performance

Training On The Cyclical Ketogenic Diet: Effects Of Cyclical Ketogenic Diets On Exercise Performance

Please send us your feedback on this article. Introduction As the Cyclical Ketogenic Diet (CKD) becomes more popular among natural bodybuilders, a great many questions have arisen regarding any and all manners of topics. One of the primary has to do with exercise on a CKD. First and foremost, individuals want to know what types of exercise can and can not be sustained on a CKD. Secondly questions arise as to what is the optimal training structure to maximize either fat loss or muscle gains on a CKD. To answer these two questions, a lot of topics have to be covered ranging from exercise biochemistry to the hormonal response to different types of exercise to the implications of a diet which does not contain carbohydrates during the week. The goal of this article will be to discuss the CKD primarily for fat loss. For reasons beyond the scope of this article, the CKD is most likely not the optimal diet for mass gains. What is the CKD? The Cyclical Ketogenic Diet, CKD, is a general term to describe diets such as The Anabolic Diet (by Dr. Mauro DiPasquale) and BODYOPUS (by Dan Duchaine). While there are many variants, the most common structure for a CKD is 5-6 days of strict low carbohydrate eating (less than 30 grams per day) with a 1-2 day carb-loading period (where carbohydrate intakes is roughly 60-70% of the total calories consumed). The idea behind the CKD (which will be discussed in a later article) is to force the body to burn fat during the lowcarb days, while sustaining exercise intensity by refilling muscle glycogen stores during the weekend carb-load. Some Basic Exercise Metabolism To better understand the effects of a CKD on exercise performance, we have to look briefly at how different forms of exercise affect fuel utilization in the body. There are four potenti Continue reading >>

Skd, Tkd And Ckd: How To Choose The Keto Diet That’s Right For You

Skd, Tkd And Ckd: How To Choose The Keto Diet That’s Right For You

Let’s help you choose the form of Keto diet that’s right for you. Hi all. After actively listening to you, I feel its time to clear up one of the most common questions for new keto’ers out there: What type of keto diet would most suit you? Today I hope to help in dismantling some of the myths around, as well as touch on loads more. These are some of the most common questions. Can you build muscle on a Keto diet? When do I carb load? Should I carb load? What type of keto diet should I be doing? We begin to answer these questions by realising that not all keto diets are created equally. There are three main styles of Keto diet: Standard Ketogenic Diet (SKD) Targeted Ketogenic Diet (TKD) Cyclical Ketogenic Diet (CKD) The Standard Ketogenic Diet (SKD) Usually used for rapid, stable fat loss as well as retaining lean muscle mass. The term keto has become a widely used term describing a diet that is high in fats with moderate protein intake and very low carbohydrates, with the intention of activating the process of ketosis in the body. The term ketosis on the other hand, describes the utilisation of dietary fats by the body as an energy source; as opposed to using carbohydrates (glucose, and sugar for example) for fuel. When on a keto diet, we place ourselves into a state of ketosis and our liver starts to convert our food into ketones. We then start to source our energy from ketones. So why is this preferable? Burning ketones ensures we won’t be spiking our blood sugar levels or disturbing our insulin levels, as carbs and sugars would do to us. The SKD diet is a high fat, low carb, and medium protein diet, But we need to ensure we are consuming healthy dietary fats, such as butter, cheese, olive oil, avocado, and fatty cuts of meat. Things like mayonnaise and aioli a Continue reading >>

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