The cyclical ketogenic diet involves alternating between low-carb, high-fat days and high-carb, low-fat days to burn fat while restoring depleted energy levels. It is useful for athletes and bodybuilders to control fat and maintain muscle mass. Fat intake should make up about 60% of calorie intake during the low-carb portion of the diet and about 10% during the high-carb portion. Protein should make up about 20-30% of the calories to preserve muscle mass.
The initial stages of a diet can deplete the vital energy reserves in the body. Methods such as the cyclical ketogenic diet seek to combat this effect. This diet works by carbohydrate cycling, or increasing carbohydrate intake during specific periods of the diet. More specifically, the diet operates on a flexible schedule of five days of low-carb, high-fat diet, followed by two days in reverse. The approach is believed to be beneficial because it forces the body to burn fat while restoring depleted body energy levels.
Due to the difficulties of maintaining a low-carb diet and the potential for muscle loss, many people opt for the cyclical ketogenic diet. This approach is intended to eliminate many of the negative aspects associated with traditional low-carb diets. Also, people with an active, energy-mandating lifestyle could especially benefit from the diet. In fact, many athletes and bodybuilders use this method to control fat and maintain muscle mass.
The low-carb portion of the cyclical ketogenic diet burns fat by harnessing the body’s process of ketosis. Carbohydrates help the liver store glycogen, which the body uses for energy and muscle function. When carbohydrate levels are reduced, glycogen decreases and the body realizes that it needs to find another source of energy: fat. The breakdown of fat produces ketone bodies, which serve as an alternative source of energy.
Despite the usefulness of low-carb diets for burning fat, numerous negative effects of carbohydrate deprivation have been documented. Muscle strength and energy levels often suffer. Irritability and impaired thinking abilities can also result.
Therefore, raising the amounts of carbohydrates for a part of the diet serves several functions. Perhaps most importantly, it gives the mind enough rest from the sometimes punishing effects of low carb. Similarly, the body receives an increase in stored sugars, decreasing the pain of undernourished muscles. A balance of carbohydrates also helps maintain normal gland and hormone function.
The increased carb intake for the cyclical ketogenic diet typically lasts for a couple of days. During this time, people will not consume carbohydrates derived from artificial fats or sugars. Rather, the individual must rely on complex carbohydrates such as those found in vegetables, grains, and beans. These carbohydrates replace low glycogen levels in the liver.
Fat intake is of greater importance in the cyclical ketogenic diet. Fat alleviates hunger and lowers blood sugar levels, and should make up about 60 percent of calorie intake during the low-carb portion of the diet and about 10 percent during the high-carb portion. When it comes to calorie amounts, many experts recommend specifying a target calorie count each day. Some advise multiplying your body weight by 15 and then subtracting 500 to get a daily average. Also, about 20 to 30 percent of the calories in this diet should come from protein, since these substances help preserve muscle mass.
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