Cyclical Ketogenic Diet (CKD)
Cyclical Ketogenic Diet (CKD)
The cyclical ketogenic diet (CKD), also known as the keto cycle diet, is a weekly variation of the standard keto diet (low-carb and high-fat) in which ketosis is entered and exited during a weekly basis.
The Cyclical Ketogenic Diet (CKD) is a diet that incorporates carbohydrate-loading days with the standard low carb diet for the rest of the week. People who are more advanced in terms of high-intensity exercise typically use CKD as their training requires a higher volume and intensity. Due to the higher intensity requirement for athletic training requires the aid of reloading (refeeding) on carbohydrates.
CKD low carbs days macro nutrient ratios : Fat 75%, Protein 20%, Carbohydrates 5%
CKD high carb days macro nutrient ratios : Fat 5%, Protein 20%, Carbohydrates 75%
Cyclical Ketogenic Diet (CKD) - Ketosis
On the ketogenic diet, carbohydrate consumption must be severely restricted, to induce and sustain a metabolic state known as ketosis.
The metabolic state of ketosis occurs when the body consumes fat for energy rather than glucose. Ketosis happens when carbohydrate intake is low. As the body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes the body’s main source of energy. Because ketosis shifts metabolism to rely on fat for energy, the body can burn fat at a higher rate, resulting in fat loss and weight loss.
What Is the Cyclical Ketogenic Diet Diet?
The Cyclical Keto Diet is a form of Keto cycling, or the cycling of carbohydrates. When following CKD diet you consume very low carbs most of the week and have 1 – 2 days to refeed on carbs. On low carbs days carbohydrates are kept below 5% and on high carb days, carbohydrates should be below 75%. Refeeding period of high carbs results in improved energy and restoration for 1 -2 days before re-entering ketosis.
The main objective of the CKD is to replenish glycogen completely during carbohydrate loading days and depletion of glycogen during low carb days. This offers the advantages of improved fat burning during low carb days and energy boosting effects during hw high carb days.
SKD macros on low carb days :
75% fats
20% protein
5% carbohydrates
SKD macro breakdown of 75% calories from fat, 20% come from protein, and less than 5% come from carbohydrates. Low carbohydrate intake suppresses insulin, and insulin suppression signals the liver to consume fat and produce ketones. This unique condition of fat burning is known as ketosis.
On Cyclical Keto, the SKD parameters are followed for the majority of the week. On 1-2 high-carb days, however, you reverse the percentages on fat and carbohydrates.
CKD macros on high carb days :
75% carbohydrates
20% protein
5% fat
Benefits of Cyclical Ketogenic Diet (CKD)
Cyclical Ketogenic Diet (CKD) is different from Standard Ketogenic Diet (SKD) due to the refeeding period to increase carbohydrate consumption. The main advantage for CKD vs SKD is to enhance physical performance through exercise.
Here are the potential advantages of CKD:
- Possibility of enhancing your athletic performance
- Potential muscle gains
- May aid in long-term weight regulation
How is the Cyclical Ketogenic Diet Different From Other Keto Diets?
Cyclical Ketogenic Diet - Macro breakdown
| High Carb Days [ 1 – 2 days ] | Low Carb Days [ 5-6 days ] | |
| Carbohydrates | 70-80% of your calories | 5% or fewer calories |
| Protein | 20-30% of your calories | 20-30% of your calories |
| Fats | 5% or fewer calories | 70-80% of your calories |
Pros and Cons of Cyclical Ketogenic Diet
Pros of Cyclical Ketogenic Diet (CKD)
- Improved Energy: Improved energy for workouts or exercise by refeeding on carbs and creating glucose.
- Improved Athletic Performance: The period of high-carbohydrate consumption is intended to replenish muscle glycogen, which could sustain athletic performance.[3]
- Potential muscle gains: Standard keto may inhibit anabolic hormones, whereas cyclical keto may strategically increase insulin levels to promote muscle growth.[2]
- Increase in fiber content: On your refeed day, consuming clean-burning carbohydrate sources such as sweet potatoes will provide your body with an additional fiber boost.
- Add missing nutrients: On refeeding days the body can recoup additional nutrients that may be missing from sticking to the rigorous nature of the SKD diet.
- Decrease side effects: May decrease common side effects by eating a more normal diet that is less restrictive than SKD.
Cons of Cyclical Ketogenic Diet (CKD)
- Loss of Ketones: On refeeding days it may be difficult to shift back into a state of ketosis. If you are consuming too many carbs on refeeding days.
- Water Retention: Overall body weight may increase initially as water is retained.
- Tiredness & Brain Fog: May feel groggy and lethargic due to lack of glucose. Once ketosis is established and the body adapts these side effects should diminish.
- Unhealthy food cravings: May begin to have unhealthy food cravings.
Scientific Evidence for weight loss of the Ketogenic Diet
The ketogenic diet may aid in weight loss in numerous ways, including increasing metabolism and decreasing appetite.
In a meta-analysis published in 2013,Using 13 independent randomized controlled trials, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets over a year.
Similarly, another evaluation of 11 trials found that participants who followed a ketogenic diet lost 5 pounds more than those who followed a low-fat diet after 6 months.
Ketogenic macro breakdown calculations
Caclulate how many grams per day
For example, a 2000 calorie diet multiplied by 75% is equal to 1,500 calories. Divide the 1,500 by 9, which is roughly 166.6 grams of fat. That is how much fat you should be eating on the CKD.
CKD low carbs days macro nutrient ratios : Fat 75%, Protein 20%, Carbohydrates 5%
Fat Macro Calculation = 2000 calories * 0.75 = 1500 calories
= 1500 calories / 9 = 166.6 grams of fat
Protein Macro Calculation = 2000 calories * 0.2 = 400 calories
= 400 calories / 4 = 100 grams of protein
Carbs Macro Calculation = 2000 calories * 0.05 = 100 calories
= 100 calories / 4 = 25 grams of carbohydrates
CKD high carbs days macro nutrient ratios : Fat 5%, Protein 20%, Carbohydrates 75%
Fat Macro Calculation = 2000 calories * 0.75 = 100 calories
= 100 calories / 9 = 11.1 grams of fat
Protein Macro Calculation = 2000 calories * 0.2 = 400 calories
= 400 calories / 4 = 100 grams of protein
Carbs Macro Calculation = 2000 calories * 0.95 = 1900 calories
= 1900 calories / 4 = 475 grams of carbohydrates
The general rule is as follows:
- 9 calories of fat per 1 gram
- 4 calories of protein in per 1 gram
- 4 calories of carbs in per 1 gram
On a 2000 calorie CKD diet the macro breakdown should be:
CKD low carb days :
- 166.6 grams of fat
- 100 grams of protein
- 25 grams of carbs
CKD high carb days :
- 11.1 grams of fat
- 100 grams of protein
- 475 grams of carbs
To hit your macros, you must eat specific foods. Continue reading to find out what foods you should eat and avoid while on the standard ketogenic diet (CKD).
Basal Metabolic Rate (BMR)
BMR Definition : The base number of calories the body burns to perform basic (basal) life-sustaining function such as breathing, blood circulation and organ function.
BMR Calculation :
- Male: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
- Female: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Male: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
- Female: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)
