Cyclical Keto Diet (CKD): Advanced Strategy
Strategic carb refeeds for athletes, bodybuilders, and advanced keto users. Learn when carb cycling makes sense and how to do it right.
⚠️ Important: CKD is for ADVANCED users who've been fat-adapted for 3+ months. Beginners should stick to standard keto first. This is NOT "cheat days" - it's strategic nutrition timing.
What is Cyclical Keto?
Cyclical Ketogenic Diet (CKD) = 5-6 days strict keto + 1-2 days higher carb "refeed" to replenish glycogen stores.
Purpose: Support intense training, muscle growth, and athletic performance while maintaining most benefits of ketosis.
Who it's for: Athletes, CrossFitters, bodybuilders, high-intensity training enthusiasts
CKD vs Standard Keto vs TKD
Standard Keto: <20g carbs every day. Best for: Weight loss, metabolic health, general population
Targeted Keto (TKD): <20g daily + 25-50g carbs around workouts. Best for: Moderate exercise, maintaining performance
Cyclical Keto (CKD): 5-6 days keto + 1-2 days high carb. Best for: Intense training, muscle building, athletic performance
How to Implement CKD
Standard Schedule:
Days 1-5 (Monday-Friday): Strict Keto
- Under 20g net carbs
- High fat, moderate protein
- Deplete glycogen through training
- Body in deep ketosis
Day 6-7 (Weekend): Carb Refeed
- 300-600g carbs (depending on size/training)
- Lower fat to 50-60g
- Keep protein moderate
- Focus on clean carbs (sweet potato, rice, fruit)
- Time around heavy training sessions
Refeed Day Guidelines
Best Carb Sources:
- White rice or jasmine rice (easy to digest)
- Sweet potatoes and regular potatoes
- Fruits (bananas, berries, apples)
- Oatmeal
- White bread or sourdough (if tolerated)
❌ Avoid on Refeed Days:
- High-fat + high-carb combo (pizza, donuts, ice cream) - stores as fat!
- Processed junk food
- Excess sodium (causes water retention)
Training Protocol
Monday-Friday: Deplete workouts. High-volume, moderate weight. Goal: Empty glycogen stores.
Friday PM: Depletion workout. Full body, high reps. Start carb loading after this workout.
Saturday: Heavy compound lifts. Squats, deadlifts, bench. Take advantage of full glycogen.
Sunday: Light active recovery or rest. Finish carb loading.
Monday: Back to strict keto. May feel sluggish day 1-2 as you re-enter ketosis.
Benefits of CKD
- Better Performance: Full glycogen = more power for heavy lifts and sprints
- Muscle Growth: Carbs spike insulin, driving nutrients into muscles
- Metabolic Flexibility: Train your body to use both fuels efficiently
- Psychological Break: Easier to sustain long-term with planned carb days
- Thyroid Support: Periodic carbs support thyroid function
Common Mistakes
1. Starting CKD too early: Must be fat-adapted first (3+ months). Otherwise you never fully enter ketosis.
2. Treating refeeds as cheat days: This is strategic nutrition, not permission to binge on junk food.
3. Not depleting enough: If you don't empty glycogen through training, carbs store as fat.
4. Combining high fat + high carb: Recipe for fat gain. Keep fat low during refeeds.
5. Refeed days too frequent: Once weekly max. More often = not enough time in ketosis.
Is CKD Right for You?
Consider CKD if:
- Training intensely 5+ days/week
- Doing heavy strength training or CrossFit
- Fat-adapted for 3+ months
- Performance declining on standard keto
- Building muscle is a priority
Stick with standard keto if:
- Primary goal is weight loss
- New to keto (<3 months)
- Training lightly or moderately
- Struggle with carb control (refeeds may trigger binges)