The ketogenic diet has become a popular approach for weight loss and health management. However, many people don’t realize that staying in ketosis 24/7 might not be necessary or optimal for everyone. This is where cyclical keto, which involves introducing strategic high-carb days, can play a key role.
For women in particular, implementing cyclical keto can help address unique health needs, support hormonal balance, and optimize overall well-being. In this article, we’ll dive into the benefits of cyclical keto, how to implement it, and why it may be especially beneficial for women.
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What is Cyclical Keto?
Cyclical keto, also known as a carb cycling or as having a “carb up” day, involves following a standard keto diet (high fat, moderate protein, low carb) for several days, followed by a day of increased carbohydrate intake. This cycle helps replenish muscle glycogen, support metabolic health, and provide flexibility in your diet.
The goal of cyclical keto isn’t to go on a carb binge or eat a bunch of unhealthy foods. Instead, it’s a strategic method to include healthy, nutrient-dense carbohydrates, such as sweet potatoes or root vegetables, for a short period to achieve specific benefits.
Benefits of Cyclical Keto
While staying in ketosis can certainly be beneficial, there are several reasons why adding in a high-carb day can support your overall health and fitness goals:
1. Keeps Your Metabolism Revved Up
Staying in ketosis for extended periods can sometimes be a risk for your metabolism to get complacent, which can lead to plateaus or decreased energy levels. By incorporating a higher-carb day, you can keep your metabolism guessing, ensuring it remains active and efficient. This metabolic flexibility makes it easier for your body to switch between burning fat and burning glucose, helping you avoid sluggishness and metabolic stalls.
2. Helps Break Weight Loss Plateaus
When you introduce a carb-up day, it can serve as a reset for your body, especially if you’ve hit a weight loss plateau. The sudden increase in carbohydrates can give your metabolism the boost it needs to jumpstart fat loss again. This can be particularly effective when you feel like your progress has stalled, even though you’re doing everything right on your keto plan.
3. Supports Muscle Growth and Recovery
One of the biggest concerns with a strict ketogenic diet is muscle loss. While you can build muscle on keto, adding in a carb-up day helps replenish glycogen stores in your muscles, providing them with the fuel they need for growth and recovery. This is especially important if you’re engaging in intense workouts or strength training. A well-timed carb-up day can enhance your performance and reduce muscle fatigue.
4. Reduces Stress on the Thyroid and Hormonal Systems
Prolonged periods of very low carb intake can sometimes stress the thyroid, potentially lowering thyroid hormone levels and slowing metabolism. This can be particularly concerning for those with existing thyroid conditions, such as Hashimoto’s disease. Research suggests that including even a moderate amount of carbohydrates periodically can help support healthy thyroid function by preventing a drastic decline in T3 hormone levels
For women, this is especially relevant. Our hormonal systems are more sensitive to dietary changes, and going too low in carbs or calories for extended periods is a risk for irregularities in menstruation, mood swings, and other symptoms related to hormone imbalance. Implementing a cyclical keto approach can help alleviate these issues and provide a more sustainable way to follow a low-carb lifestyle for those who fall into this category.
Special Considerations for Women on Cyclical Keto
Hormonal Health
Women’s bodies are uniquely sensitive to changes in diet, particularly carbohydrate intake. One key hormone affected by carb restriction is leptin, which plays a significant role in hunger regulation and reproductive health. Low leptin levels can signal the body that it’s in a state of starvation, causing it to conserve energy and, in some cases (not all!!!), disrupt menstrual cycles.
A study in 1997 found that leptin receptors are present in the human ovary and may influence reproductive health. Including carb-up days can help balance leptin levels, which in turn supports hormonal health and proper reproductive function.
Thyroid Function
As mentioned earlier, the thyroid plays a crucial role in regulating metabolism, energy levels, and even mood. A study conducted on obese individuals showed that when carbohydrate intake drops too low for an extended period, T3 thyroid hormone levels decrease significantly, while reverse T3 increases. This shift can slow down metabolic function and impact overall well-being. For women with pre-existing thyroid conditions, this can exacerbate symptoms.
Including a higher carb day once a week can potentially help reduce stress on the thyroid, providing a better balance for long-term health.
How to Implement Cyclical Keto
There’s no one-size-fits-all approach to cyclical keto, and it can be adapted to fit your specific needs and goals. Here are a few common methods to consider:
- One High-Carb Day Per Week: This is the most common approach. It involves eating keto (low-carb) for six days and having one day where you consume higher amounts of healthy carbs, such as sweet potatoes or root vegetables.
- Two High-Carb Days Per Week: This method is often used by those who engage in intense physical activity or strength training. Typically, you’d eat keto Monday through Friday and increase carb intake on Saturday and Sunday.
- Monthly High-Carb Day: For those who prefer to stay in ketosis most of the time, adding one carb-up day per month can still offer benefits without affecting long-term ketosis.
How Many Carbs Should You Eat on a Carb-Up Day?
This can vary greatly depending on your activity level, metabolism, and how easily you enter and exit ketosis. For most people, 75+ grams of carbs is sufficient to knock them out of ketosis temporarily and replenish glycogen stores without long-term effects. However, it’s important to experiment and find your sweet spot. Some individuals may be able to handle more carbs and still return to ketosis within 24 hours.
Best Carb Choices for a Carb-Up Day
When choosing carbs for your high-carb day, focus on nutrient-dense, whole foods that support your health. Some great options include:
- Sweet potatoes
- Butternut squash
- Berries
- Root vegetables
Avoid refined carbohydrates and sugars, which can lead to inflammation and disrupt your progress.
Potential Drawbacks of Cyclical Keto
While there are many benefits, cyclical keto isn’t for everyone. Here are a few potential drawbacks to consider:
- Difficulty Getting Back into Ketosis: Some people may find it challenging to re-enter ketosis after a carb-up day, especially if they consume too many carbs.
- Keto Flu Symptoms: While this typically decreases over time, some may experience keto flu-like symptoms when switching back to keto.
- Risk of Overindulgence: Without proper planning, a carb-up day can easily turn into a cheat day with unhealthy food choices.
Final Thoughts: Is Cyclical Keto Right for You?
Cyclical keto offers flexibility and can be especially beneficial for women who want to support hormonal health while still enjoying the benefits of a low-carb lifestyle. By including strategically timed high-carb days, you can keep your metabolism active, support muscle growth, and minimize the stress that long-term ketosis can place on your body.
However, cyclical keto isn’t a one-size-fits-all approach. It’s essential to listen to your body, monitor how you feel, and adjust your plan accordingly. Whether you’re just starting keto or have been following it for a while, implementing a cyclical approach could be the key to reaching your health and fitness goals.
These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Holistic Fit LLC, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Holistic Fit LLC. Reliance on any information provided by this article is solely at your own risk. And, of course, never use an herb or essential oil without first reading the label, doing your research, or checking with a local expert.
Additional References:
- Insulin, Leptin, and Reproduction
- Thyroid Function and Keto
- Thyroid and Female Infertility
- AmyMeyersMd
- VLCD and Health
- Cyclical Keto Benefits
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.