What is the Cyclical Ketogenic Diet? > 자유게시판

What Is the Cyclical Ketogenic Diet? Though often considered inflexible, the ketogenic diet has many different variations. The standard keto diet is by far the most popular form, but there are several other ways to follow this low-carb, high-Supraketo Fat Burner regime - including the cyclical ketogenic diet. The cyclical keto diet involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake. This article explains the benefits, downsides and Supraketo for Ketosis Keto Pills basic steps of the cyclical ketogenic diet. What is the cyclical ketogenic diet? The ketogenic diet is a high-fat, very low-carb diet. When carb intake is drastically reduced, your body must burn fat for energy instead of glucose, or blood sugar, in a process known as ketosis. Though the cyclical ketogenic diet is a variation of the standard ketogenic diet, there are major differences between the two. Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5-6 days per week, followed by 1-2 days of higher carb consumption.

These higher-carb days are often referred to as "refeeding days," as they’re meant to replenish your body’s depleted glucose reserves. If you undertake a cyclical ketogenic diet, you switch out of ketosis during refeeding days in order to reap the benefits of carb consumption for a temporary period. The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance. Though research to support this claim is lacking, some people speculate that the cyclical diet is superior to the standard version for boosting strength and muscle. Is it the same as carb cycling? The cyclical ketogenic diet is often compared to carb cycling - but it’s not the same thing. Carb cycling involves cutting carbs on certain days of the week while upping your intake on others. Typically, each week is divided between 4-6 days of lower carb intake and 1-3 days of higher intake. While the method is the same, carb cycling doesn’t reduce overall carb intake drastically enough to reach ketosis.

The cyclical keto diet involves modifying the standard keto diet with days of higher carb intake to bring your body in and out of ketosis. There is no standard set of rules for a cyclical ketogenic diet. However, anyone wanting to start it should follow a standard ketogenic diet 5-6 days per week, adding 1-2 days of higher carb intake. During standard ketogenic days, it’s important to consume 20-50 grams of carbs per day. During this phase of the cyclical keto diet, healthy fats should deliver approximately 65-90% of your total calorie intake. Be sure to follow the standard keto diet 5-6 days per week. The second phase of the cyclical keto diet involves choosing 1-2 days per week to "refeed" your glycogen stores. During refeeding days, you should consume more carbs in order to break ketosis. Carbs should comprise 60-70% of your total calories. Protein should account for 15-20% of your total calories. Fats should deliver just 5-10% of your total calories.

Though the goal of the refeeding phase is to increase the number of carbs, carb quality also matters. Instead of relying on unhealthy sources like white bread and baked goods, Keto by Supraketo you should get the majority of your carbs from healthy sources. These carbs are high in vitamins, minerals and fiber, which fuel your body and keep blood sugar levels stabilized. After high-carb, refeeding days, you should consider intermittent fasting to return to ketosis more rapidly. The most common intermittent fasting method involves fasting for 16 hours of the day. High-intensity workouts on the days following refeeding are also advised in order to achieve ketosis while optimizing muscle growth. In the cyclical keto diet, you follow a standard ketogenic diet most days of the week, then "refeed" with carbohydrate-rich foods a few days per week. Research on the cyclical ketogenic diet is very limited. Still, it may provide advantages. Using the cyclical keto diet to strategically raise insulin levels on specific days could allow you to use the anabolic effects of insulin to promote muscle growth.

Keep in mind that there is not enough research on this diet to prove this method’s effectiveness. Refeeding with carbohydrates may benefit elite athletes who are following very low-carb diets. One study in 29 elite race-walkers found that the athletes benefited from periodic high-carb intake - though it did not specifically test the cyclical keto diet. The researchers concluded that athletes who periodically consumed a lot of carbs saw an improvement in performance, while those following a strict keto diet did not. The ketogenic diet is associated with unpleasant side effects collectively known as the keto flu. These symptoms emerge when your body struggles to adapt to using ketones as a primary fuel source. Cycling in carbohydrates 1-2 days per week can decrease these symptoms. Constipation is a common complaint among those first transitioning to a keto diet. This is because some people struggle to obtain enough fiber when eating a high-fat, very low-carb diet. Though it’s possible to consume enough fiber on a standard keto diet, transitioning to a cyclical ketogenic diet can make it much easier. During refeeding days, high-fiber carbs, such as oats, sweet potatoes, beans and quinoa, are allowed. The keto diet is linked to various health benefits, such as weight loss, blood sugar control and a reduced risk of heart disease.