The appetite-curbing advantage of the high fat, low-carb keto diet is highly valued by its followers, which is the reason why it is a popular choice for those aiming to lose weight. However, due to the fact that our world does not fully accommodate the keto diet, the temptation of carbohydrate-rich food, ranging from nutritious choices such as fruit, yogurt, and oatmeal, to less healthy options like pizza, French fries, and dessert, can pose challenges when trying to adhere to the keto diet.
Even if you’re not desiring carbohydrates, a regular social activity such as having dinner at a friend’s place can create challenges. Keto cycling comes into play in such situations. This relatively recent method involves alternating between being on and off the keto diet at different intervals. While it may seem like the perfect combination, there are some warning signs you should be aware of.
Keto Cycling
A new version of the keto diet called keto cycling has been developed due to the reasons mentioned earlier. Keto cycling has its share of supporters and adversaries. Nevertheless, from an external point of view, it undeniably simplifies the process of adopting a ketogenic lifestyle. Continue reading to gain insight into what keto cycling entails, how it distinguishes itself from carb cycling, and the primary advantages and disadvantages of adhering to it.
By incorporating “cycling” into a keto diet, one strategically takes brief breaks from keto to reset the body. This approach may offer various potential advantages, which will be explored further.
Firstly, how do you exactly do it? According to experts, there is no established and universally accepted method for keto cycling. Nevertheless, most experts recommend starting with regular keto for approximately 30-90 days. After becoming accustomed to the diet, you can consider incorporating keto cycling as a long-term maintenance strategy.
How does keto cycling impact weight loss
The National Lipid Association’s scientific statement published in “The Journal of Clinical Lipidology” states that although this eating pattern is challenging to sustain, it initially provides a weight loss advantage. However, the long-term weight loss benefits of the keto diet are no different from a more balanced plan.
According to Molly Devine, RD, owner and founder of MSD Nutrition Consulting and Eat Your Keto, while keto cycling might theoretically make it easier to follow this program, the actual outcome may be quite different.
According to her, only a limited number of individuals can effectively switch in and out of keto. She clarifies that the primary difficulty lies in strong desires for carbohydrates and sugar, which resurface once these foods are reintroduced. Devine has observed that this remains valid regardless of whether one takes a break for a short period like a holiday weekend or merely a single meal.
Explaining further, she describes how individuals who have faced difficulties with sugar addiction and the endeavor to eliminate sugar from their diet experience a sense of relief when they adhere to a comprehensive ketogenic diet, as it leads to a metabolic transition from glucose to ketones and alleviates overwhelming cravings. This particular group finds it extremely challenging to engage in keto cycling or incorporate cheat meals into their routine, as the temptation of those foods triggers intense cravings and makes it difficult for them to resume their healthy eating habits.
According to Franziska Spritzler, RD, CDE, a writer and expert on the medical review board of dietdoctor.com, she agrees that it can vary based on the individual.
She clarifies that certain individuals thrive by allowing themselves to occasionally have a small serving of ice cream or another non-keto indulgence. She further states that incorporating these non-keto foods into one’s plan can make adherence to the keto diet easier and promote weight loss as well as improved blood glucose management. However, she acknowledges that for some individuals, this strategy may result in strong cravings for carbohydrates, complicating the resumption of the keto diet.
Considering the Pros and Cons of Keto Cycling
Now that you can incorporate carbs back into the equation, does the keto diet appear more appealing?
Before getting too ahead of yourself with excitement, let’s examine the advantages and disadvantages of keto cycling so that you can be well-informed. One aspect we particularly appreciate is the flexibility to customize a schedule that suits you and your family best, whether it involves consuming carbs on weekends or weekdays.
Pros of Keto Cycling
1. May help balance hormones
If you restrict carbs significantly for an extended period, it may have a detrimental impact on your hormones, cholesterol levels, or mood. However, this issue can be addressed by reintroducing carbs into your dietary routine on specific days.
Assisting in avoiding the keto flu.
When initially beginning the keto diet, it is necessary for your body to adjust to reducing carbohydrate intake. This adjustment may cause temporary symptoms such as fatigue, queasiness, and digestive issues. However, incorporating keto cycling days into your diet could potentially alleviate or even eliminate the symptoms commonly referred to as “keto flu.”
Ensure that you incorporate nutritious carbohydrates into your diet.
Continued research indicates that for long-term health, adopting a nutritious and balanced diet is the most effective approach. Additionally, there exist several carb-rich foods that provide essential nutrients but are not permissible on the keto diet. Incorporating intervals of carbohydrate consumption may assist in including these healthy foods in your diet, contributing to overall well-being.
4. Facilitates long-term adherence to the keto diet.
Even if you are a fan of the keto diet, it can become tiresome to go without ice cream or specific fruits for an unlimited amount of time. Allowing yourself to have occasional days where you can consume carbs provides the opportunity to enjoy some of the foods you have been longing for (in moderation) and makes the diet easier to handle.
Cons of Keto Cycling
5. Easy to abuse it with “bad carbs”
Some experts believe that keto cycling is often misused by individuals who use it as an opportunity to indulge in their preferred high-carb unhealthy foods. Despite the incorrect implementation, many individuals succumb to this behavior due to a lack of self-discipline. Engaging in excessive unhealthy carb intake during these binge days can undoubtedly harm your health and nullify the beneficial effects of keto.
Your body might have a hard time.
If you are currently on a keto diet and you start consuming carbs again, your body will no longer be in a state of ketosis. Ketosis and glucose metabolism are different metabolic states, so this change may cause confusion in your body, resulting in unpleasant symptoms.
7. Weight loss may possibly be reduced.
When you are in a state of ketosis, your appetite is suppressed by the ketones, which aids in achieving your weight loss objectives. However, once you reintroduce carbohydrates, you are likely to experience increased hunger and desire to consume more food. Opting for occasional carb intake breaks might have advantages, but it could potentially hinder your weight loss progress.
8. Satisfies your craving for sugar by providing a source for replenishment.
Eliminating carbohydrates is not an easy task, and this is a significant cause of early keto flu symptoms in some individuals. Although engaging in keto cycling may provide relief from these keto side effects for beginners, it will likely hinder progress for those who have already adapted to a low-carb lifestyle. Essentially, you will need to readjust to transitioning in and out of ketosis and be resilient enough to reduce carb intake again after consuming them.
The Healthiest Way to Try Keto Cycling
If you are interested in trying keto cycling despite the concerns, experts suggest replacing craveable, heavily processed refined or sugary carbs with healthier sources of carbs. Instead of consuming muffins, rolls, and chips, consider choosing sweet potatoes, beans, milk, and fruit.
One way to maximize the benefits of carb-heavy days is by planning ahead. For instance, according to Spritzler, you could consider consuming them on days when you exercise.
She advises paying attention to your feelings on days when you consume more carbs. She suggests asking yourself these questions: “Do your energy levels decrease or increase? Are you happier and content or anxious and hungry? Does your sleep get better or worse?” Take note of your answers. If you find that you feel better when occasionally consuming carbs and it doesn’t affect your weight, keto cycling may be suitable for you. On the other hand, many individuals seem to benefit from consistently following a keto diet or alternating between keto and low carb (around 30-60 grams net carbs per day), she clarifies.
Regardless of whether you incorporate higher carb days or not, it is important for your keto diet to prioritize other aspects of nutritious eating. Devine recommends giving emphasis to whole foods, quality proteins, and heart-healthy unsaturated fats, such as olive oil, avocado, nuts, seeds, and fatty fish, rather than consuming processed saturated fats like cheese and processed meats.
Spritzler concurs that the emphasis ought to be on foods that have undergone minimal processing, and she proposes this uncomplicated guideline: Ingest an adequate amount of protein (3-6 ounces) during each meal, incorporate vegetables in the majority if not all meals, and consume enough to experience satiety without feeling overly stuffed.
The Final Verdict
With the facts in mind, you are likely pondering whether to try keto cycling or stick to regular keto. Regrettably, there is insufficient research available to guide your decision as there are no published studies on keto cycling.
If you’re already enjoying the benefits of keto, you may not want to disrupt your routine by trying keto cycling. However, considering the theoretical evidence available, you can determine whether or not keto cycling would be suitable for your health goals. Ultimately, whether or not to engage in keto cycling is a personal decision that depends on your current and future health objectives.
