The Ketogenic Dialogue The_Ketogenic_Dialogue | Page 20

Cyclical Keto Dieting (CKD) and Carbing-Up
Once you are fat-adapted, a carb-up is basically a meal or snack when you eat carbs. And I don’t
mean a large fry and some cake. Healthy carbs are found in sweet potatoes, potatoes, rice, fruit,
whole grains, etc.
Carbing-up is also known as Cyclical Keto Dieting (CKD) and I highly recommend this. It is
definitely working for me. It gives the body a caloric shock and assists with cellular regeneration
and building muscle. It also helps to balance hormones and control irritability.
Let’s face it, dieting can be hard and you will get tired of eating the same foods over and over.
You don’t want to prepare and cook meals every single day. You just need a break. You just
want to go out to eat or order in. Sometimes carbs can definitely bring some comfort but don’t
get carried away. Too many carbs can make you feel really yucky. Brain fog and nausea are my
body’s way of telling me I’ve had too many. Each person is different so your symptoms may be
different from mine.
Personally, if I experience a weight loss stall and I’m not feeling well, a carb-up will usually help
me lose a couple pounds very quickly and boost my energy. I prefer to get some exercise and
drink more water when I do a carb-up and it seems to balance me out.
Watch this video for some great tips on CKD and the importance of carb-ups, as well as some
easy, delicious, and healthy recipes!
Fasting
Once you are in ketosis, fasting is a quick and excellent way to burn through fat stores and lose
weight. When you are on the ketogenic diet, you will not feel the need to eat as often because
you will feel full and satisfied with less food so fasting will be much easier than it is for people
who are not fat-adapted. Ketosis already mimics fasting because you will be depleting glycogen
stores.
Start slowly and ease your way into fasting by eliminating a meal or snack each day until you can
go longer periods of time without eating. However, it is still important to get your macro-
nutrients in when you are not fasting so you don’t risk losing muscle mass.
There are different types of fasting, but the one most commonly associated with keto is
Intermittent Fasting. This type of fasting can also be helpful in achieving ketosis. By not eating
for several hours, the body can go into a mild form of ketosis, such as between meals. Once you
find that you need to eat fewer meals because you are more satisfied, you can start fasting and
eat only within a 6-8 hour window each day.
For a more comprehensive look at intermittent fasting, click here. To be directed to
FASTtraining.net, click here.
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