Keto diet is a high-fat, moderate protein, low-carb diet and is an effective weight loss tool, which has been shown to improve several health conditions like Alzheimer´s, obesity, diabates, even cancer.
The fact is that if you want to be in Ketogenic diet, it needs to become your lifestyle. For me, being in diet means having healthy eating habits. And I chose the Keto lifestyle because it brings enormous health benefits like improved brain function, better focus, more energy, reduced inflammation in your body, and so on.
But if you want to reach some goal, like a fat loss or muscle gain, what is important is knowing your macros.
What is flexible Keto diet?
Now let´s talk what is this flexible Keto diet…
For some people who want to get benefits of Keto diet, but love eating carbs like potatoes, rice, quinoa or whole-wheat bread, will enjoy the flexible Keto diet.
What is it really? Some of you might have heard of cyclical Ketogenic diet, or CKD for short. So this is what I´m referring to.
The flexible Keto diet involves following a standard Ketogenic diet for 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they’re meant to replenish your body’s depleted glucose reserves.
Benefits of flexible Keto diet
If you undertake the CKD, you switch out of ketosis during refeeding days in order to reap the benefits of carb consumption for a temporary period.
The flexible Keto diet is popular among those who want to improve their athletic performance and for those who seek muscle growth and want to boost the strength.
How does it work?
For 5-6 days you follow a standard Ketogenic diet, and then you have 1-2 days of eating more carbs, moderate protein and low fat.
This is how it should look like on refeeding days:
Carbs should comprise 60–70% of your total calories
Protein should account for 15–20% of your total calories
Fats should deliver just 5–10% of your total calories
How do I eat on "carb-up" days
The goal of the refeeding phase is to increase the number of carbs and carb quality matters!
Some examples of nutritious, complex carbs include: sweet potatoes, quinoa, whole-wheat pasta, brown rice, beans, lentils, butternut squash, etc.
These carbs are high in vitamins, minerals and fiber, which fuel your body and keep blood sugar levels stabilised.
If you want to know more about the ketogenic diet, visit my blog.