The ketogenic diet is difficult to stick. Really hard.
But now a new trend is making the diet more accessible with a cheat day of delicious carbohydrates.
"Keto cycling" is a milder take on the ketogenic diet that puts people "cycle" in and out of ketosis with a single day where carbohydrates are okay.
More specifically, there should be a planned day of higher carbohydrate intake – obviously you should not be crazy about sweets and other unhealthy carbohydrates.
Why keto cycling? ?
Many people on the ketogenic diet are likely to try to lose weight, but because of the diet's oppressive meal restrictions it can be hard to stick with. This can lead to dangerous eating habits like yo-yo diets or even give up the diet completely.
"For many of my patients, ketogenic has worked pretty well, but the challenge for many is that it's hard to tolerate, and they sometimes find that they return to old habits after they've gone off the diet," said Kristin Kirkpatrick, MS, RD, LD, a Certified, Registered Dietitian and Wellness Manager at the Cleveland Clinic, Healthline
Some dieticians and nutritionists have recommended keto cycling as a way for individuals to actually stick to their diet in the long run , The reason for this is that people who can consume carbohydrates once a week are more satisfied with their diet and stick to it and maintain healthy eating habits.
But this coin has two sides.
"I'm not sure that would work for most of my clients," Kirkpatrick said, "My fear is that if they consume heavy carbohydrates, they would hardly buy carbohydrates anymore."
Dependent By how strict you stay on the ketogenic diet, you will get over seventy percent of your daily calorie intake from fat. This has led some experts to call the diet "unsocial" because it can make eating and eating with friends extremely difficult.
When carbohydrates are not present in the body, they are forced to look for an alternative energy source, the ketones, derived from fat, a condition known as ketosis. During ketosis, fat becomes the primary energy source, which is why the diet is praised for its weight loss.
Taking carbohydrates back into your diet deprives your body of ketosis.
Keto cycling is the latest attempt to remove some of the obstacles that prevents the diet, but it is not the first.
"Carbohydrate Cycling" follows a similar idea but is even less severe. The basic idea is that carbohydrates are mostly restricted, except on days of high activity. On days when you plan to spend some time in the gym, you would add more carbohydrates to the diet for the extra energy boost.
The theory is that some extra carbohydrates will do in the long run. It is healthy to eat healthily and to give you better exercise.
What to Remember About Keto Cycling
For readers who are curious about keto cycling, be careful. Experts say there is little or no real research on nutrition to demonstrate how effective it is for long-term weight loss.
This contrasts with the actual ketogenic diet, which has been proven to be of medicinal value to some. like those with seizures and epilepsy.
Susan A. Masino, PhD, a professor of applied science at Trinity College, Connecticut, and an expert on the ketogenic diet, Healthline said, "I know that it would definitely not be recommended for someone who prescribed the ketogenic diet for seizures and probably not if [it] was prescribed for other medical conditions, but for those who use the ketogenic diet to improve their health, it can be a way to gain and sustain long-term benefits. "
" Me I'm more of a fan of balance, so I see no need to "go heavy with carbohydrates one day and then the next," Kirkpatrick said, recommending that people who are interested in getting more carbohydrates into a ketogenic diet, " should focus on smart carbohydrates that are lower in glycemic index, such as legumes and beans, berries. "