There is limited research on how the cyclical ketogenic diet works for fat loss. However, there is plenty of information online to confuse the average reader. A cyclical diet can seem like a good idea but here are some things to consider if you are interested in using it for fat loss.
What Is a Cyclical Keto Diet?
A cyclical ketogenic diet is when for five to six days out of the week you eat a classical ketogenic diet. Then, for one or two days your diet includes a higher carbohydrate intake.
This means that during the rest of the time you are practicing a classic keto diet. A classical keto diet consists of eating at least 75% to 80% of your calories from fat. The rest should come from protein and carbs.
However, if you follow our Ketosource guidelines you don't have to worry about counting. You will get into appetite reduction ketosis without having to overthink it. You can find more about how to start a keto diet here.
Does the Cyclical Keto Diet Work for Fat Loss?
There is not much research in this area as of yet but this is what we do know:
When you reintroduce for one or two days a higher carbohydrate diet you are kicked out of appetite reduction ketosis.
It takes at least four to five days to get back into appetite-reducing ketosis on a ketogenic diet
This means out of the seven days of the week you would only be in appetite-reducing ketosis for three days. For this reason, we don't suggest cyclical diets for fat loss.
There are some other points to consider before you decide whether you would like to try a cyclical keto diet:
Appetite reduction ketosis is what allows you to eat less at your meals, reduce your calorie intake, and therefore, lose fat over time.
When outside of ketosis you may experience higher hunger levels and overeat jeopardizing your fat loss gains
When reintroducing higher levels of carbohydrates into your diet two things happen. You're insulin spikes and you take on water weight. The rapid spike in blood glucose can damage your vascular system, while the water weight can be confusing when checking your fat loss benchmarks.
That is why it is always important not to rely on scales when checking for fat loss. Check your Waist to Height Ratio (WHtR) instead for more accurate results.
Actionable Takeaways
If you try a cyclical keto diet make sure to check your WHtR instead of the scales. The added water weight will make you heavier but not fatter.
Be aware it takes up to four days to return to appetite-reducing ketosis. You may be hungrier during this time.
There is a possible risk of vascular damage due to blood glucose spikes. Try not to consume foods very high in carbs such as processed foods or sugar on your carbohydrate days.
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