Without fail as we approach the New Year, people start looking at new ways to improve their health, lose weight, or create a more productive and restful home environment. Although many people have had success with the high fat, low carb ketogenic diet, others find that the highly restrictive eating plan isn’t sustainable over the long-term. Enter Keto Cycling – a diet that allows people to stay on the keto plan for five days followed by one or two days with more carbohydrates allowed.
A strict keto diet calls for 75 percent of calories from fat, 20 percent from protein, and only 5 percent from carbs. This diet triggers the body to use fat for fuel rather than fast-burning carbs. There could be some disadvantages such as consuming fewer whole grains, as well as limiting some fruits and vegetables. People with diabetes, a history of kidney stones, or a heart condition should never start a keto diet without the supervision of a doctor.
According to a recent Everday Health report, a cyclical keto diet should only be considered once the body has adapted to a more rigid keto plan. Some of the side effects of high carb days can include weight gain, dizziness from dehydration, or heart-related issues. If carefully counting calories, fat, and protein intake are too complicated, the lazy keto diet can be easier. It only requires staying below 50 g of carbs per day and not overdoing the protein. But going in and out of ketosis can lead to not only weight gain but may also increase blood lipid values and damage blood vessels.
A Mediterranean Keto Diet may be safer for heart health by focusing on high-quality fats like olive oil and fatty fish which can help lower cholesterol and provide protective anti-inflammatory omega-3s. Eating a non-processed, high nutrient quality diet along with regular physical activity and social interaction are also important components of the Mediterranean diet and lifestyle.
For any healthy diet to work over the long-term, it must be sustainable. Keto 2.0 is a lower fat version of the standard keto diet that includes 50 percent fat, 30 percent protein, and 20 percent carbs. By consulting with your doctor and a registered dietitian, you can determine what eating plan is best for your health and realistic for your lifestyle. Limiting processed, fried, and high sugar foods and eating plenty of whole foods is a good start to a healthier, more energetic, and possibly lighter 2021.