Cyclical Ketogenic Diet Meal Plan – The best weight loss tips for women who want to start an exercise plan to lose weight, get lean and build strength. Learn the benefits of weight lifting combined with a Keto diet menu to help you burn fat, gain more energy and feel confident. Whether you’re just looking to try a new challenging weightlifting routine or looking for Hiit workouts for beginners, The Muscled Mermaid will provide you with the ultimate guide to exercise equipment, meal prep ideas, Keto recipes, and weekly workout plans. We offer weight loss training programs, strength training programs, weight lifting and cardio training. You will find the best exercise routines, exercise tips, how to lose weight fast and how to burn fat naturally without burning fat supplements. Plus all the details to help you get started on a Keto diet with keto recipes and how to get into and maintain ketosis and a healthy lifestyle in and out of the gym
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Cyclical Ketogenic Diet Meal Plan
This easy guide to help women start a cyclic ketogenic diet will help you understand the hormonal, weight loss and energy benefits of the cyclic ketogenic diet for women, how to carb cycle for optimal results in the gym and exactly what to eat on a cyclical keto. meal plan.
Not Another Diet Article
As you know, the goal of a Keto diet for women is to become fat adapted, aka for your body to burn fat as its primary fuel source instead of burning glucose (carbs and sugar) for energy.
Let’s break down exactly how/why. You have a blood-brain barrier that protects your brain; it’s like your brain’s gatekeeper, deciding who/what enters your brain. (*)
After consuming carbohydrates, your blood-brain barrier will not allow your brain to use glucose (carbohydrates and sugar) immediately for energy, so the glucose is circulated throughout your body until it is broken down enough to be used and converted into energy. (*)
On the other hand, when you follow a keto diet, ketones are produced that your blood-brain barrier allows to enter your brain and be used immediately, promoting faster, longer-lasting energy, better cognitive function, and is the reason , that people say “fat is your brain’s preferred fuel source.”
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A cyclic Keto diet is when you alternate between consuming low carb for several days (standard Keto diet) and then increasing your carb intake to replenish glycogen in the body for a day or two, which I will explain why this can be beneficial for the female hormones later.
When you follow a Keto diet, your body is more metabolically efficient and produces glucagon, which helps your body burn fat. Many women will thrive in ketosis long-term without problems.
However, some women may find that after eating low-carb for an extended period of time, you hit a weight loss plateau, or that the energy boost and mental clarity you experienced when you first experienced ketosis has returned.
Why? because some women eating low carb for long periods of time makes them less sensitive to insulin and affects your thyroid, hormones and adrenals.
Benefits Of The Keto Diet: Who Is It For?
By first getting fat adapted through a standard keto diet and then strategically adding high carb days, you become metabolically flexible, allowing your body to go in and out of ketosis. (*)
Typically, large amounts of carbohydrates quickly fill your glycogen stores, and any excess glucose that is not used for energy immediately is stored as fat. (*)
But when you load up on carbs and then go back to a standard Keto diet the next day, your body may use up the carbs first and then jump back to burning fat for fuel (aka ketosis).
Carb cycling can also restore your thyroid and help with adrenal fatigue. In a way, ketosis is an extremely fasted state, and when you maintain ketosis for an extended period of time, the female body can respond by taking energy away from other processes in the body that are not as critical to survival.
Cyclical Keto Diet:everything You Need To Know About This Variation Of The Ketogenic Diet
A weekly high-carb day temporarily takes you out of ketosis and can prevent these negative effects that throw your thyroid and adrenals out of whack.
So ladies, the great thing about carb cycling is that you get the performance and hormonal benefits of incorporating a high carb day while still reaping the benefits of ketosis throughout the rest of your week. #TheBestOfBothWorlds
It is critical that you are fat adapted before adding high carb days to your Keto diet. I suggest following a standard Keto diet for four weeks before attempting carb cycling. The goal is to be metabolically flexible.
To become metabolically flexible, your body must be adapted to burn fat for fuel without leaving you with Keto flu symptoms. This way, after a high carb day, your body can quickly jump back into ketosis.
What Is The Cyclical Ketogenic Diet (ckd)?| Bulletproof
So before you start Carb Cycling, go to “Keto For Women: How to Start the Keto Diet” where I break down a step-by-step plan for fat-adapting a Keto diet.
If you follow all the steps, the article will take you back to this article on the final phase so you can transition to a cyclical ketogenic diet.
Carb cycling is alternating days of lower and higher carbs. I suggest adding one high carb day per week so you stick to a standard Keto diet for six days and on the seventh day you have a high carb day.
For five days, stick to a standard ketogenic diet: 70% fat, 20-25% protein, and 5-10% net carbs. For a day, follow High Carb macros: 55-60% net carbs, 20-25% protein and 10-15% fat
The 4 Types Of Keto Diet
It’s important to keep your fat intake low on your high carb days so your body will use the carbs instead of storing them as body fat.
When you’re first starting out, it can be super helpful to track your macros so you better understand how to hit those metrics and get optimal results.
There is no right or wrong day to schedule your high carb day. However, you want your body to use those glycogen stores from all those extra carbs, so I suggest planning your high carb day the day before an intense workout.
So for me, I like to do high carb days on Sunday, which is typically my rest day. On Monday I usually start my workout with two heavy lifts (squat, sumo deadlift or leg press) followed by two higher intensity circuits and then sprints. You will be quite impressed with how much heavier and more you can lift after a high carb day!
What Is A Ketogenic Diet Plan?
Ideally, if you’re considering carb cycling, you should have a fairly intense training program to follow so that your body can deplete glycogen stores you build up on high carb days.
The biggest mistake women make on the cyclical keto diet is treating their high carb day as a full on extreme cheat day.
Simple Carbs from candy and other processed junk do not contain vitamins, minerals and will create an unhealthy spike in insulin and defeat the whole purpose. (*)
On high carb days I like to eat fruit for my breakfast, eat extra veggies, big salads, baked sweet potato fries and once in a while I’ll make the exception and have whole wheat pasta, rice, oatmeal or a 100% corn tortilla.
Your Guide To A Keto Diet
If you add a meal that contains something similar, it should be fine, but don’t pack your high-carb meal plan with a lot of junk or a whole day of fast food.
Eat clean – if you want to really benefit from the Keto diet, it’s important to consume healthy fats, clean protein sources, grass-fed and organic meats and vegetables. Download this printable Keto food list and read this article “what foods you cook and don’t need to buy organic” to help you put together the best Keto meal plan
Take an electrolyte supplement – on a keto diet, your body doesn’t retain as much water, so it’s important to add pink Himalayan salt to your food and even supplement with an electrolyte supplement, like Hi-Lyte, to prevent you from becoming dehydrated and feeling feel tired. Check out this list of Keto supplements for women so you can avoid Keto flu-like symptoms and replenish vitamins and minerals you don’t get through food alone.
Stay Hydrated – To reiterate how easy it is for you to become dehydrated on keto… You should drink at least half your weight in ounces of water and start your day by buying a large glass of water every morning. I feel best when I have at least a gallon of water a day.
The Ketogenic Diet
Keep MCT Oil on Hand – If you stay hydrated, eat keto-friendly foods, but have a hard time getting back into ketosis or just feel sluggish, taking a tablespoon of Perfect Keto MCT Oil will give your body a quick dose of ketones and give you a little energy boost.
Intermittent fasting the day after your high carb day – Intermittent fasting can improve metabolic flexibility and if practiced after a high carb day will speed it up
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