CYCLICAL KETOGENIC DIET – COMPLETE GUIDE (2025 Edition)

🔹 CYCLICAL KETOGENIC DIET – COMPLETE GUIDE (2025 Edition)

What is it?
The Cyclical Keto Diet combines periods of strict low-carb/high-fat eating with strategic high-carb days to avoid metabolic slowdown, support hormones, and improve athletic performance.

⚙️ HOW IT WORKS:

• 5 days low-carb ketogenic
  • 20–50g of carbs/day
  • High fat, moderate protein
• 2 days carb refeed
  • 100–200g of clean carbs/day
  • Still moderate in protein, lower in fat

🎯 WHO IS IT FOR?

✅ Intermediate to advanced users
✅ People plateauing on regular keto
✅ Active individuals or athletes
✅ Women needing hormonal balance

🍳 LOW-CARB (KETO) DAYS – WHAT TO EAT:

Fats: avocado, olive oil, ghee, coconut oil, nuts
Proteins: eggs, fish, chicken, beef, tofu
Veggies: spinach, broccoli, zucchini, cauliflower
Snacks: boiled eggs, cheese cubes, tuna salad

🛑 Avoid: bread, rice, pasta, sugar, fruits, grains

🍚 CARB REFEED DAYS – WHAT TO EAT:

Clean Carbs:

• Sweet potatoes, oats, pumpkin, legumes
• Brown rice, quinoa, banana, berries

Still include:

• Lean proteins
• Some fats (but reduce to balance total calories)

🛑 Avoid junk carbs: processed cereals, refined sugar, pastries

🧠 BENEFITS:

• Maintains metabolic flexibility
• Supports thyroid, leptin, and female hormones
• Reduces keto flu and long-term adaptation issues
• Boosts energy and gym performance on carb days
• Easier to sustain long-term than strict keto

🔄 SAMPLE WEEK STRUCTURE:

💡 PRO TIPS:

• Use MCT oil or bone broth on keto days
• Stay active during carb days (muscle soaks up glucose)
• Track how you feel: digestion, energy, mood
• Don’t binge — refeed ≠ cheat day

⚠️ WATCH OUT FOR:

• Constipation → increase fiber + magnesium
• Sleep issues → include potassium and salt
• Overeating carbs → stick to clean, whole sources

🧘 MINDSET REMINDER:

You are not “breaking the diet” on carb days — you are fueling recovery and hormones strategically. CKD is science-backed flexibility for real life.