[ad_1]
In this variant, people come in and out of ketosis, or fat burning mode, taking a cheat day or, in some cases, a week.
People try this for several reasons: variety, to regulate hormones, or because they really need to eat a bagel. But is it really healthy? Here's what you need to know:
How is keto cycling different from keto?
Before you start, it's important to know how the keto works. Generally, your body uses carbohydrates as a source of energy. The reduction of carbohydrates and proteins forces your body to use ketones, compounds created by the liver with the help of fat. The process is called ketosis and you can enter this fat burning mode in three days or up to two weeks.
Cyclo-keto differs from the standard diet because you increase your carbohydrate intake to eliminate your body from ketosis. Then you return to the metabolic state burning fat by reducing carbohydrates. According to Robert Santos-Prowse, RN, author of The Ketogenic Mediterranean Diet, there is no set time for keto cycling. He explained to Women's Health, "Most of the time, the definition is that you stick to a ket diet strictly limited to carbs five to six days a week and you have a day that is a day. cheat or a planned day of higher carbs. "
On Reddit, keto dieters say they increase carbohydrate intake from the day to the entire week.
How is keto cycling different from carbohydrate cycling?
This probably reminds you of another plan: the carbohydrate cycle, which involves consuming high and low amounts of carbohydrates depending on the level of activity. For example, a bagel and pasta are on the menu after traveling five miles. Carbohydrates are reduced on days off.
Both are very different because carbohydrate cycling does not put you away from ketosis.
"You do not reduce your carbs or consume enough fat to contract ketosis with an oil cyclist," said Melanie Boehmer, DR at Lenox Hill Hospital.
What are the benefits of cycling keto?
Aside from finally eating sweet potatoes or a slice of bread, there is really no benefit, according to Boehmer. Some people think that cyclo-keto is necessary because a prolonged restriction of carbohydrates interferes with the levels of hormones. However, Boehmer explains that there is no scientific study on the effects of cyclo-keto.
"I think it's a relatively new concept.To be honest, people take this traditional ketogenic diet and try to manipulate it because it's difficult," she says.
The first bite
Is cycling keto healthy?
Eating carbs one day a week can be harder on your body than staying with keto, says Liz Weinandy, R.D. of Ohio State University.
Remember, it's not enough to choose a diet. Quitting ketosis means completely changing your metabolic state.
"You do not just go back and forth without interruption," Weinandy says. "The body will not like to go from one major energy source to another."
And if you've had ketosis for a long time, the transition may not be sweet,
"There are a lot of metabolic processes where the body is like," whoa whoa whoa. "It's a bit like a yo-yo diet," says Weinandy.
This radical change could make you tired, moody and hungry. Weinandy says that ketones suppress the appetite, so you will probably want a snack until you are back into fat burning mode.
"If someone tries to lose weight and does it, it could be counterproductive," says Weinandy.
Should I try keto cycling?
No, but Boehmer offers some strategies for those who can not resist:
- Work with a dietitian who can help you navigate the process
- Do not try cycling before following the keto diet for 30 to 90 days so that your body is perfectly adapted to ketosis.
- Start slowly. Increase carbs by about 30 grams a day when you get out of the keto
- Choose high quality carbohydrates such as sweet potatoes, carrots, beets or berries instead of cookies
And if you find that you simply can not follow the keto without cheating, maybe it's time to consider more durable alternatives.
Source link
