The Cycling Ketogenic Diet is a diet that allows you to eat carbohydrates for one or two days, or following an interval of 36 hours of carbohydrates or breaking the diet with one day of carbohydrates every three.
The ketogenic diet consists of eating a very low dose of carbohydrates (not more than 20/30 grams of carbohydrates per day, usually the equivalent of a lot of vegetables, a few walnuts and a portion of blueberries), a normal amount of protein and a other share of fats. One of the disadvantages of this diet is that you can never eat carbohydrates so as not to interrupt the process of ketosis, that for which the body uses fats instead of sugars, including our fat reserves, to live.
A diet that ensures in almost 90 percent of the results a weight loss, with the inconvenience not just that it is not sustainable in the long term to avoid health problems, and that we can not theoretically make a day off in which we enjoy some biscuits, a dessert or a plate of pasta.
A solution, however, exists, and is called Cycling Ketogenic Diet: adopted by many athletes and many athletes who want to go in definition (or must have a lean but muscular body, and to do this they must lose only fat mass), the Cycling Ketogenic Diet is a diet that allows you to eat carbohydrates for one or two days, or following an interval of 36 hours of carbohydrates (from Friday night to Saturday night, for example) or breaking the diet with one day of carbohydrates every three.
The rest of the days is keto type, that is, without carbohydrates. In the days when you eat carbohydrates you should:
- Avoid physical activity
- However, prefer low-glycemic carbohydrates or moderate glycemic meals: legumes and vegetables, pasta and legumes, wholemeal pasta or brown rice and vegetables, balanced meals with whole grains or potatoes, fish or eggs and vegetables.
- Eat too much fruit.
This allows anyone not to get tired doing a ketogenic diet and to give the body a reserve of sugar that does not affect weight loss but makes the ketogenic diet more sustainable in terms of health and more suitable for the sportsman. Obviously you lose a lot of weight, the metabolism remains high but there is a but: how many carbohydrates eat in the day or in the days of carbohydrates?
The idea is not to eat too much sugar, but maybe to indulge in just one dessert. The carbohydrate dose is high, and on the days of carbohydrates it is good to keep the fats under control, but there is no precise index. And not even a precise calorie roof. Here is a diagram of the CKD diet, with the choice of 36 hours of high carb diet once a week:
From Sunday to Friday afternoon
- Breakfast with scrambled eggs and a whole yoghurt with a spoon of dehydrated coconut and leaf almonds, coffee or tea without sugar.
- Snack with blueberries with sugar-free cream.
- Lunch with red or white meat or fish, vegetables, free condiments based on oil or butter, no to beets, potatoes or carrots.
- Snack with half avocado.
- Dinner with grilled cheese and vegetables or red meat or fish and vegetables, free condiments based on oil or butter.
- Snack with a handful of almonds, walnuts or hazelnuts (no peanuts).
On Friday evening you can eat a plate of vegetables for dinner, with a fruit after meal.
On Saturday we can eat toasted wholemeal bread or even a croissant, coffee or tea.
Snacks made with fruit, lunch with pasta, rice or cereals and vegetables, dinner with potatoes, vegetables and legumes, for example, and a chocolate dessert, or dinner with a pizza.
It would also be appropriate to have a vegetarian meal on Fridays and vegan on Saturdays, so as to give a break to the intestine from animal proteins. It is better to eat carbohydrates and not exercise at all, leaving physical activity on the days when you do not eat carbohydrates. On the other days of the week, three physical activity sessions can be held.