You must be here because you are looking for a way to eliminate those fats in your body, am I right? If the answer is yes, then you have come to the right place.
One of the most popular ways for you to lose weight is through the keto diet. It is when you are required to change your lifestyle from eating everything you wish to just focusing to only eating fewer carbohydrates and more fat and protein. During this time, you are under a procedure called ketosis.
This is where the magic happens and you start getting your desired weight.
In addition, there are three types of the ketogenic diet: standard, targeted, and cyclical. The main focus of this article will be cyclical keto diet or CKD. Find out more about this diet below.
What Happens During Cyclical Keto Diet?
The most important thing that you should know about CKD is that it puts you in and out of ketosis. Meaning to say, you chose CKD, you are still required to have the low-carb, high-carb diet. The difference is that there can be days in which you can have carbohydrates but only once a week. Take note that for the day, the maximum amount of carb that you can eat is less than 150 grams per day.
Benefits of Cyclical Keto Diet
Of course, before you start doing CKD, you need to know the different benefits of this kind of diet. Here are some of the basic advantages that you can get:
The main goal of a ketogenic diet is to burn your fats. This is why it is widely used by a lot of people. The reason for this is because, during ketosis, the ketones are in charge of suppressing your hunger or the ghrelin. It also increases your cholecystokinin, which keeps your stomach full. Considering this, you will certainly lose weight since you will not feel hungry.
Surprisingly, ketosis increases the production of mitochondria, which is known for producing energy for your cells. In fact, ketones are a more stable source of energy as compared with glucose. So instead of your body depending on carbohydrates to get energy, your body gets the energy needed from fats.
Not only will you lose weight and get energy from keto diet, but it can also lower inflammation. It can protect you from complications such as cancer and Alzheimer’s. There was even one study that proved that the keto diet was able to lessen the inflammation in the liver after 6 months.
Other benefits that you can get are satisfying your carb cravings, improves your sleep, better immune system, and healthier body.
How to Start the Cyclical Keto Diet?
You have the option to decide on how you can adapt to this kind of diet. Just always make sure that you keep track of the carbohydrates that you intake and keep exercising regularly to be sure that you are continuously losing weight.
If you still have not decided on your diet, you can try this guide:
- Be sure that you have eaten dinner at 8 pm.
- You can drink bulletproof coffee the next day and at 2 pm in case, you feel hungry.
- During that time, you can eat lunch that contains high fat. You can add some protein and carbs as well. An ideal meal would be a lamb chili.
- For dinner, make sure that you eat food that is high in fat and low in carbohydrates.
- Do not eat snacks in between meals.
Food That You Should Eat During CKD
Now that you have an idea of what you should do during CKD, you need to know as well which foods that you should eat. For ketosis, the main ingredients would be 75% fats, 20% protein, and 5% carbohydrates. Your meal can consist of healthy fats, eggs, meat, fish, and vegetables.
A lot of people think that a keto diet consists of high protein but it is not. In a ketogenic diet, you are only required to eat a moderate amount of protein only. This is because when there is too much protein, your body will have a hard time digesting.
You can eat the following:
- Red meat
The best friend of keto diet is vegetables. Make sure that you choose vegetables that grow in the ground including zucchini, broccoli, asparagus, and cucumbers. You can still eat other vegetables such as carrots and sweet potatoes, but make sure that these are eaten in moderation.
Nuts are not as recommended as other foods but you can eat this once in a while. This is because nuts contain a lot of fat but carbohydrates and protein. So if you really do prefer eating nuts during snacks. Just take note that the nuts that can eat are pecans, brazil nuts, and macadamia nuts.
Just like nuts, fruits are not that recommended during a keto diet. This is because fruits are high in fructose which is actually sugar. But not all fruits are high in sugar, you can still eat coconut, avocado, and fresh berries.
Dairy can still be considered as your best friends too. These are filled with healthy fats that can are helpful in ketosis and are actually anti-inflammatory.
It is normal for you to become dehydrated during CKD. So it is recommended that you drink lots of water. If you want, you can also drink broth to boost your electrolytes. You need to do this as much as you can especially when you just started the diet.
Overall, the cyclical ketogenic diet is a different approach for you to lose weight. It is when you are undergoing a low-carb high-fat diet but is still allowed to eat carbs every once in a while.
However, it is important to remember that if you are planning to have this kind of diet, you need to check if your body is prepared for it. For this, you need to have a check-up or consultation with your doctor first.