Home Weight Loss Weight Loss Diets Cyclical Keto Diet (CKD) – What You Need to Know and More

Cyclical Keto Diet (CKD) – What You Need to Know and More

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cyclical ketogenic diet

What is the Cyclical Keto Diet, and how do you use it to burn body fat? If you search for diet plans in 2020 on the internet, then there are eight types of diet plans.

The following are famous diet plans adopted by the world: Keto, South Beach, Vegan, Atkins, Paleo, Zone, Dukan, and 5:2 Diet. But the hottest diet in 2020 is the Keto Diet; it is the most popular diet globally. It is also known as a calorie restriction diet to lose weight, suppress appetite, and decrease blood sugar levels. 

The Cyclical Keto Diet

Keto Diet contains high-fat content (75%), moderate protein (20), and low carbohydrate (5%). It has many similarities with the Atkins, low-carb, Veganism, calorie restriction, Gluten-free, and Low-calorie diet. There are four types of ketogenic diets, A standard keto diet (SKD), cyclical keto diet (CKD), a targeted keto diet (TKD), and the high-protein ketogenic diet.

The Cyclical Keto Diet and Ketosis Process:

The Cyclical Keto Diet allows you to eat high-carbs periodically. You can best use it with exercise or other high energy activities and then follow the Standard Ketogenic Diet for the rest of the week.

Why Do You Need the Cyclical Keto Diet?

The body starts the process of fat burning when you exercise at low intensity and moderate levels. The body needs more carbs when you perform high-intensity and anaerobic exercises. When you follow the Standard Keto Diet and perform high-intensity exercises, it will be more challenging because you need carbs to concentrate. 

The Cyclical Keto Diet gives you the solution you need to perform high-intensity exercises. The Cyclical Keto Diet allows you to adjust your carbs during weightlifting, cardio, sprinting, etc. With the Standard Keto Diet, you need 20 – 50g of carbs, and with the Targeted Keto Diet, you must eat carbs a half-hour before performing high-intensity and cardio exercises. Finally, your body needs 15-30 grams of fast-acting carbs for high-intensity and anaerobic exercises.

Choosing the right exercises and activities speed up the fat-burning process. Here are some of the best ways you can burn body fat at home:

Cardio Exercise

Cardio exercise is known as aerobic exercise. Starting exercise for 30 minutes – running, walking, an elliptical training machine, jumping rope, jumping jack, jumping squats, and kickboxing, dancing, jogging, and running on stairs. Low intensity, steady-state cardio workouts increase fat-burning.

Yoga

Yoga is a flexible type of exercise. It is gaining popularity across the globe because it has many health benefits to the body. Yoga increases the flexibility of muscle, support joints, and muscle range of motion.

Intermittent Fasting

Intermittent fasting has recently become the trend adopted by actresses, celebrities, famous personalities, and influential leaders worldwide.  It leads you to achieve metabolic health, fitness and extends the human life span.

Abstaining from food is an effective way to improve your brain’s health. The human body tends to have high glucose levels that are harmful to the brain. Fasting helps to reduce glucose levels because your body uses glucose for energy during fasting. The best health practices are to stick to fasting until you become hungry. Both intermittent fasting and the Cyclical Keto Diet work off the same principle.

Detox Water

Detox water is a fusion of fruit, vegetable, and herbs mixture as well as water. It is useful for weight loss, binding toxins, improves energy levels, and fat loss. Take a lemon, cucumber, and mints, pour it into a container of water, and chill it for 10-12 hours. To get the best results, you must drink detox water early in the morning without food.

Apple Cider Vinegar

Researchers scientifically proved that drinking apple cider vinegar reduces belly fat,  weight, blood triglycerides, and fat percentage because it contains active acetic acid ingredients.

Probiotic

There are thousands of live bacteria present in your body. The bacteria strain lactobacillus converts milk lactose to lactic acid in yogurt. Lactobacillus amylovorus can reduce body fat by 3-4%. Probiotics and Cyclical Keto Diet combined can help your health and fitness.

The Best Exercises to Combine with the CKD for Fat Loss:

Plank

The best exercise for the belly is the plank. Unhealthy and junk foods can cause an increase in belly fat and weight. Plank exercises combined with Cyclical Keto Diet can reduce belly fat. The position of hands and feet create an effective workout for the plank.

Pushup

A simple exercise “pushup” targets the chest, triceps, shoulder, back, and core. Pushups like the planks can be performed in many ways, depending on the hands and feet. Pushups are great for testing strength, building upper body speed and endurance.

Squats

The best exercise for glutes and legs is the squat. Squats like pushups and planks can be performed in many ways depending on the position of the feet. Squats are great for building and working the most massive muscles in the body. Larger muscles use up more energy and burn more fat than smaller muscles. Squats with the Cyclical Keto Diet are the perfect match to burn fat and build muscle.

Bi-cycling

Bi-cycling can decrease belly fat.  It is gentle on the ankles, knees, and hips. Also, it works the most massive muscle in the body. Bi-cycling is beneficial for weight loss, fitness, mental health, lung health, prevents heart disease, and reduces cancer risk.

The Side Bridge Exercise

The best exercise for the waist is the side bridge exercise. It works your upper and lower-back muscles more than 40% of their maximum.

A Study Supporting Weight Loss

A study, The Influence of Cyclical Ketogenic Reduction Diet vs. Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial in 2020.

The study found that in healthy young men undergoing resistance and aerobic training, comparable Keto Diet. In the Cyclical Keto Diet, the neutral effect of lean body mass improved muscle strength, and endurance performance was noted.