Healthier Body By Cyclical Ketogenic Diet Plan

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cyclical ketogenic diet plan

Cyclical ketogenic diet plan is one of terms you should pay attention! An athlete or bodybuilder is required to have a healthy body and strong to support the routine physical activity performed. For that, they should be on a diet to keep the body in good condition. But often the diet makes the body becomes weak and not powerful because food intake into the body is limited.

For that, if you are an athlete or bodybuilder, try this one diet method. Cyclical ketogenic diet (CKD), is a standard keto diet that has been developed. If keto diet in general greatly limits the intake of carbohydrates, in cyclical ketogenic diet plan you can still eat high carbohydrate foods for 1-2 days a week. This keeps your body storing energy reserves for two days to run the activity in the next five days.

How to Do Cyclical Ketogenic Diet Plan (CKD Plan)?

The portion of carbohydrate intake in cyclical ketogenic diet food plan  is similar to keto diets in general. Nutrition needed is as follows:

  • Calories to gain mass: 18 calories per pound of body weight.
  • Calories for weight loss: 12 calories per pound of body weight.
  • Calories to maintain body weight: 15-16 calories per pound of body weight.
  • Carbohydrate intake: 30 grams or less per day. The less consumed the better the faster the body gets into ketosis conditions.
  • Protein intake: 0.9 grams per pound of lean mass or about 150 grams during the first 3 weeks. After that depends on your goals.
  • Fat intake: residual caloric needs.

To steer your body toward the anabolic state, you definitely want to start carbohydrate intake 5 hours before your last exercise. At that time, carbohydrates as much as 25-50 grams you can consume together with protein and fat to start production of higher liver enzymes.

At 1 – 2 hours before the last exercise, a combination of glucose and fructose is highly recommended for liver glycogen recharge. You can eat as much as 25 – 50 grams, and you can add more as you need it.

Usually, people eat whatever food they want when it comes time to consume carbohydrates. Although quite haphazard, still give results. But if you want more definitely, you should consider the proper intake of nutrients when you start eating carbohydrates.

Experimenting on your own is the best thing you can do to know the nutritional intake your body needs. But if you cannot do so, the following nutritional guidelines may help:

  • The first 24 hours: carbohydrate intake to 70% of total caloric intake, about 4.5 grams per pound of lean mass. Food consumed is food with high glycemic index (GI). Fats and proteins each get 15% evenly.
  • The second 24 hours: carbohydrate intake drops to 60% carbohydrates, while the protein goes up to 25%, and the fat holds by 15%. The recommended carbohydrate is 2.25 grams per pound of lean mass. On this second day, food should be consumed is food with a low GI.
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After consuming carbohydrate intake, your body must surely return to ketosis condition. To return to ketosis, you must empty the glycogen storage in the liver. How to do it?

  • Day 1: Do not eat after 6 pm.
  • Day 2: Wake up and do heavy weight training on an empty stomach. Start a strict keto diet with a 0 – 2% carbohydrate intake.
  • Day 3: Wake up and do moderate weight load work with the stomach empty. Starting back to normal keto diet with carbohydrate intake 3 – 5%.

The longer you go on a keto diet, the easier it will be for your body to adapt. If you’ve been on this diet for a year, your body will be easier to enter ketosis conditions than those who just do it for a month. The more you practice, the more easily the body enters the ketosis state, thus clearing the storage of glycogen in the liver faster. The better the carbohydrate choices you consume (foods with low GI), the easier it is to get back to ketosis. And the more consistently you undergo CKD, the easier it is also the body to return to ketosis.

 

Intensity of exercise

Usually, anaerobic workout plan and exercise with repeated intervals that use a lot of strength will be considered as a high-intensity exercise. High-intensity exercises are usually running fast, grappling, training on the circuit or lifting weights. While low-intensity exercise is usually jogging, running a marathon, or yoga. CKD should not be used to increase your body’s endurance limit, but this CKD helps you overcome power barriers.

Designing A Cyclical Ketogenic Diet Plan (CKD)

There are things you need to know if you want to start CKD. You cannot mimic the pattern of people who have long done CKD. Body condition is definitely different. People who have been doing CKD more easily go back to ketosis after two days of eating carbohydrates, in contrast to people who are just starting this diet. For that reason, consider the CKD plan for beginner to the advanced level below.

  1. Beginner

For beginners, CKD is designed to guide your body to get into metabolic flexibility. Most of us have been accustomed to using sugar as fuel in the body. The CKD meal plan is designed to allow the body to adapt to dietary changes. This is done so that the body does not get excessive pressure with sudden dietary changes. For beginner level is recommended:

  • 3 – 4 low carbohydrate keto meals per day for 4-5 days a week.
  • 1 – 2 days for high carbohydrate and/or high-protein foods.
  • 1 day of intermittent fasting of carbohydrates or protein
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Example:

Consumption of low-carbohydrate foods from Monday to Friday. Higher carbohydrate meals on Saturday (50 – 80 grams of clean carbohydrates for the day), avoid protein and carbohydrates from Saturday dinner until Sunday dinner.

  1. Medium

Once you have successfully implemented a beginner program and find it very easy to maintain it with a stable energy level, try going to the intermediate level for an additional 2-4 weeks period.

For the intermediate phase it is recommended:

  • 14 to 16 hours of intermittent fasting of proteins or carbohydrates daily
  • 1-day eating carbohydrate foods or high protein foods
  • 1 day of intermittent fasting of carbohydrates or protein

Example:

On weekdays, dinner around 6 pm every night and lasting until 8 am the next day. On Saturdays, increase your carbohydrate intake to 50 – 80 net carbs for the day. Do 24-hour fasting from Saturday dinner to Sunday dinner.

  1. Continue

Once you go through beginner and intermediate level CKD and feel that your body is well developed, the advanced program is the last process you should do.

For advanced level is recommended:

  • 16 – 20 j intermittent fasts from proteins or carbohydrates daily
  • 1-day eating carbohydrate foods or high protein foods
  • 1 day of intermittent fasting of carbohydrates or protein

Example:

On a typical day, dinner around 6 pm every night and fasting from 10 am to 2 pm the next day. On Saturdays, increase your carbohydrate intake to 50 – 80 grams of clean carbohydrates for the day. Do 24-hour fasting from Saturday evening dinner to Sunday dinner.

Make sure you start CKD from beginner level to advanced, do not go straight to advance because your body has not adapted to dietary changes like that. If cyclical ketogenic diet plan at beginner level is not successful or no significant progress, you should stop. Maybe it’s because CKD does not fit your body condition. Ask your doctor for advice on getting a good diet plan recommendation for your condition.

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