What in the world is keto cycling — and should you try it?

“KETO cycling” is a less restrictive form of the popular keto diet, and is supposed to be better for losing weight in the long run. But here is what you should know.

IT’S another day, which means there’s another variation of the keto diet. Allow us to present to you: keto cycling.

No, this doesn’t mean keto fans should ditch their regular workout for a spin class. Keto cycling, aka Cyclical Ketogenic Diet, or CKD for short, is actually a less-restrictive form of keto (yes, more carbs), for those who are looking for an alternative to the extreme diet, or those looking for a way to ease them into full ketosis.

SO, WHAT IS KETO CYCLING?

When you first venture into the carb-less world, you come down with what is known as the “keto flu” — the period where your body shifts from burning carbs and sugar for energy, to burning fat. Just like any other flu, you’ll also experience unpleasant symptoms ranging from stomach pains and headaches, to insomnia and dizziness.

After your body has adapted to burning fat, the symptoms should subside, however if they continue, it’s a sign you’ve gone overboard with your carb restriction, which is where keto-cycling can come into play.

For more stories like this, head to body + soul

While there is no true definition of what keto cycling is, the general gist of it revolves around the idea of having five to six days of strict ketogenic dieting, and then dedicating one day per week as a cheat day or a day of higher carbs.

So where you’d eat a low-carb, high-fat diet all week, keto cycling allows you to consume more carbs that usual one day a week. The goal here is to temporarily switch out of ketosis to refill muscle glycogen.

The good news is you can have a bit of toast with your breakfast. Hurrah! Picture: istock

SHOULD YOU TRY KETO CYCLING?

According to dietitian Chloe McLeod, everyone should be wary about making health decisions based on theories, especially since “there isn’t great quality research studies into keto-cycling at present”.

“Being on a lower carb diet may be useful for some individuals, but it is not right for everyone. Something to keep in mind is if you are truly following a keto diet, as soon as you eat your carbs, this will take you out of ketosis.”

On the upside however, Ms McLeod says cycling in and out of ketosis may be beneficial for not only balancing hormones, but also helping ease the mind.

“Giving yourself more flexibility in your diet by taking days out from keto may be helpful to provide a mental break from restriction.”

She also explains that a day of normal to high carb eating is a good chance to get a healthy dose of wholegrains in, which will in turn, keep your gut healthy and happy.

“It can be a good chance to get some extra fibre and wholegrains in your diet, which is more beneficial for your gut health (and overall health) long term; high-fat diets have been shown to change the types of bacteria in the gut.”

Two 2017 research studies on keto cycling point to the idea that athletes and those who do high-intensity exercise regularly may benefit more from a cyclical ketogenic diet, as they’ll be able to combine the benefits of burning ketones with having enough sugar available to improve performance, strength and muscle gain.

But don’t get too big-headed here and go crazy on the pizza and hot chips. Just like any healthy diet, you still need to be mindful about your eating habits.

Opting for low-GI carbohydrates such as brown rice, sweet potatoes, fruit, quinoa, and lentils and legumes, will provide your body with good amounts of fibre, vitamins, minerals, and phytonutrients.

HOW LONG DOES IT TAKE TO RE-ENTER KETOSIS?

The longer you have been on the ketogenic diet, the quicker your body will bounce back into ketosis. Additionally, eating low-GI complex carbs on your refeeding days will make the transition back much easier.

According to ruled.me, jumping back into ketosis can be achieved by following these three steps:

1. Last day of carbohydrate refeeding: Do not eat after 6pm.

2. Day 1 on the standard ketogenic diet: Wake up and perform HIIT or intense weight training on an empty stomach. After the workout, begin a strict ketogenic diet with 0-2 per cent carb intake.

3. Day 2 on the standard ketogenic diet: Wake up and perform MISS (medium intensity steady state) or medium intensity weight training on an empty stomach. Return to a normal ketogenic diet with 3-5 per cent carb intake.

But bottom line: “Being flexible, and listening to your body and what it needs, is the best way to go,” Ms McLeod says.

For more on this topic, this is Scott Gooding’s 5-day keto-friendly meal-prep plan. Plus, we’ve busted the four most common myths about the keto diet.