Unlocking Cyclical Keto Benefits: Incorporating an Animal-Based Diet

The ketogenic diet has become a popular choice for those seeking improved health, weight loss, and mental clarity. While strict keto involves limiting carbohydrates to maintain a state of ketosis, some individuals incorporate cyclical ketogenic dieting (CKD) into their routines. This approach alternates periods of strict keto with higher-carb days, potentially offering additional benefits like hormonal balance, enhanced exercise performance, and metabolic flexibility. Now, many are blending this strategy with an animal-based diet, which focuses on whole animal products, eliminating plants, and offering an approach to health that is both nutrient-dense and satiating.

In this blog, we’ll delve into the science behind cyclical keto and how it can work synergistically with an Animal-Based diet. We’ll explore the benefits and challenges of this approach and how you can implement it effectively. Additionally, we’ll look at how this can support hormonal health, particularly for women, and provide an example of a carb refeed day.

What Is Cyclical Keto?

Cyclical ketogenic dieting involves alternating between phases of low-carb, high-fat eating and periods of higher carbohydrate intake. For example, you might follow strict keto for 5-6 days and then incorporate a day or two of higher-carb meals. The goal is to reap the benefits of ketosis while strategically using carbohydrates to support specific physiological functions.

This approach is especially appealing for:

• Athletes: Seeking improved performance and recovery.
• Women: Needing hormonal support.
• Advanced Keto Followers: Looking for a sustainable way to maintain long-term dietary adherence.

The Animal-Based Diet Approach

Introduced by Dr. Paul Saladino, an Animal-Based diet focuses primarily on consuming animal products such as meat, organs, fruits, honey, and dairy. This approach also avoids foods that may be harmful, including seed oils, processed sugars, and vegetables that contain natural defense chemicals, such as lectins and oxalates, which can negatively impact health. By prioritizing nutrient-dense, whole foods, the Animal-Based diet provides a foundation for optimal well-being. This approach offers several key benefits:

• Nutrient Density: Animal products are rich in essential nutrients like B12, omega-3 fatty acids, and complete proteins, which are easily absorbed by the body.
• Improved Satiety: Animal-based foods are highly satiating, which can help with hunger control and appetite regulation.
• Reduction of Anti-Nutrients: Plants contain natural compounds (such as lectins and oxalates) that can interfere with nutrient absorption. By eliminating plant foods, you may reduce these negative effects on health.

When combined with cyclical keto, an animal-based approach can be part of a strategy that supports fat burning and mental clarity. The cyclical keto aspect helps induce ketosis during low-carb periods while still benefiting from higher-carb refeed days, ensuring the body gets necessary nutrients without the risks associated with plant-based diets.

The Science Behind Cyclical Keto

1. Ketosis and Fat Adaptation

The ketogenic diet shifts your body’s primary fuel source from glucose to fat. When carbohydrate intake is low, the liver produces ketones, which become the brain and muscles’ main energy source. This metabolic state, known as ketosis, is associated with fat loss, stable energy levels, and reduced inflammation.

2. Glycogen Replenishment

During higher-carb phases, your body refills glycogen stores in the muscles and liver. This can boost physical performance, especially during high-intensity workouts.

3. Hormonal Health

Carbohydrates play a role in regulating certain hormones, including insulin, leptin, and thyroid hormones. Periodic higher carb intake can help maintain balance and prevent potential issues from long-term carbohydrate restriction.

Key Benefits of Cyclical Keto

1. Hormonal Balance

Cyclical keto can be particularly beneficial for women, especially those with hormonal imbalances or postmenopausal concerns. Dr. Mindy Pelz, a leading expert in women’s health, emphasizes the importance of periodic carb increases to:

• Support Progesterone Production: Progesterone, crucial for mood and sleep, relies on adequate levels of insulin, which is influenced by carbohydrate intake. Postmenopausal women, who naturally produce less progesterone, may benefit from carb cycling to support hormone synthesis.
• Regulate the Thyroid: Extremely low-carb diets over extended periods can sometimes suppress thyroid function, slowing metabolism. Reintroducing carbs periodically can help maintain optimal thyroid hormone levels.

2. Enhanced Physical Performance

Carb refeeding days replenish glycogen stores, providing a quick energy source for high-intensity or endurance exercises. Athletes and active individuals may find they perform better during training or competitions after a carb refeed.

3. Improved Metabolic Flexibility

Cyclical keto trains your body to efficiently switch between burning fat and carbs for fuel, a concept known as metabolic flexibility. This adaptability can improve overall energy balance and reduce dependency on any single fuel source.

4. Sustainability and Enjoyment

Incorporating higher-carb days can make the ketogenic lifestyle more sustainable by allowing occasional dietary flexibility, reducing the psychological burden of strict carb restriction.

Challenges of Cyclical Keto

1. Difficulty Returning to Ketosis

For some, re-entering ketosis after a carb refeed can take several days, especially if they are not fully fat-adapted. This delay might reduce the overall time spent in ketosis.

2. Risk of Overeating

Carb cycling requires discipline. Without careful planning, refeeding days can lead to excessive carb consumption, causing blood sugar spikes, weight gain, or inflammation.

3. Individual Variability

Not everyone benefits equally from cyclical keto. People with insulin resistance, diabetes, or metabolic syndrome may struggle to manage blood sugar levels during refeeding phases.

How to Implement Cyclical Keto

Step 1: Fat Adaptation Period

Start with 6-8 weeks of strict ketogenic eating to ensure your body is fully adapted to burning fat for fuel. This initial phase builds the metabolic foundation needed for successful carb cycling.

Step 2: Plan Your Carb Refeeding Phase

• Frequency: Begin with one or two higher-carb days per week or one refeeding phase every 7-10 days.
• Duration: A refeeding phase can last 1-2 days, depending on your goals.
• Carb Intake: Aim for 100-150 grams of carbohydrates from nutrient-dense sources such as dairy, fruits, and honey.
• Avoid: Refined carbs, sugars, and processed foods, which can cause inflammation and negate the benefits of keto.

Step 3: Return to Strict Keto

After refeeding, resume a low-carb, high-fat ketogenic diet for at least 5-6 days. Monitor your ketone levels to confirm you’ve re-entered ketosis.

Step 4: Customize Based on Activity and Goals

• For Athletes: Refeed more frequently if training intensity is high.
• For Hormonal Support: Postmenopausal women or those experiencing hormonal imbalances may benefit from weekly carb days, especially during the luteal phase of their cycle.

Who Can Benefit from Cyclical Keto?

1. Active Individuals

If you exercise regularly or participate in high-intensity activities, carb cycling can help optimize performance and recovery by replenishing glycogen stores.

2. Women (Hormonal Health)

Women may experience better hormonal regulation and symptom management with periodic carb increases.

3. Long-Term Keto Followers

For those on keto for extended periods, carb cycling offers a way to maintain metabolic flexibility and prevent plateaus.

4. Postmenopausal Women

Cyclical keto can address specific hormonal challenges, such as declining progesterone levels, common in postmenopausal women.

Sample Cyclical Keto Schedule

• Days 1-5: Strict keto (20-30 grams of total carbs per day).
• Day 6: Carb refeed (100-150 grams of carbs from whole-food sources).
• Day 7: Return to strict keto.

Alternatively, follow 8 weeks of strict keto followed by 1-2 weeks of moderate carb cycling. Customize this schedule based on your individual needs and goals.

Sample Cyclical Keto Menu

Keto Days (~1,600 Calories per Day)

Day 1

• Breakfast: 3 scrambled eggs cooked in 1 tbsp ghee with 1 oz avocado
• Lunch: Grilled chicken thigh (4 oz) with 1 cup sautéed zucchini in 1 tbsp olive oil
• Dinner: 5 oz salmon with 1 cup roasted cauliflower in 1 tbsp butter

Day 2

• Breakfast: 3 scrambled eggs cooked in 1 tbsp butter or ghee, 2 slices bacon, and 1/4 avocado
• Lunch: 4 oz pork belly with 1 cup sautéed green beans in 1 tbsp ghee
• Dinner: Roasted chicken drumstick (5 oz) with 1 cup sautéed Bok choy in 1 tbsp butter or ghee

Carb Refeed Day (~1,600 calories)

Animal-Based Diet Approach (Dr. Paul Saladino Inspired)

• Breakfast: 4 oz ribeye steak with 1 cup raw milk or kefir, 0.5 oz raw cheese, 2 eggs (corn/soy free), and 1 cup berries (organic)
• Lunch: 6 oz ground beef (preferably 80/20) with 0.5-1 oz beef liver, 0.5 oz raw cheese, 1 apple, 1 tbsp raw honey
• Dinner: 5 oz lamb chops with 1 cup organic mixed berries, 1 tbsp raw honey, and 0.5 oz raw cheese (Parmesan Reggiano)

Conclusion

Cyclical keto offers a flexible approach to the ketogenic lifestyle, combining the metabolic benefits of ketosis with the strategic use of carbohydrates. When combined with an Animal-Based diet, it becomes even more powerful by providing a nutrient-dense, satiating foundation for your health and longevity goals. Whether you’re an athlete seeking better performance, a woman addressing hormonal health, or someone looking for long-term dietary sustainability, cyclical keto with an Animal-Based diet may be worth exploring.

Start by experimenting with refeeding days and pay attention to how your body responds. By focusing on whole, nutrient-dense carbs and maintaining discipline, you can unlock the full potential of this powerful dietary strategy.

Interested in learning more about keto and low-oxalate living? Explore our blogs and recipes to help you achieve your health and longevity goals!