Keto Carb Cycling with Dr. Boz

Keto Carb Cycling is the practice of increasing carbs for 2 days out of the week. Is it a good idea?

Carb cycling is definitely a hot topic in the keto world. Is it right for someone following a ketogenic diet? Can you stay in ketosis AND carb cycle? Can you REALLY get away with a cheat day?

The answer might surprise you. I'll be presenting the outcome of carb cycling studies to show you the answer.

Thanks for checking out the Dr Boz Channel.
Tune in Sunday nights, 6PM Central Time to watch me Live!
We are KETONES FOR LIFE. Improving your health - One ketone at a time.

WAYS TO SUPPORT THIS CHANNEL:

Buy Dr Boz Products.
Dr Boz Ketones-In-A-Can:
(affiliate link)

Buy my book ANYWAY YOU CAN. (ISBN: 9780999854235) It's my best teaching tool
Ask your local BOOKSTORE or librarian to order in a copy.
Translated to Spanish (ISBN: 9780999854242) and Chinese (ISBN: 9780999854266).

Share the Dr Boz content with people you love. Everyone wins when you share.

Once you graduate beyond beginner, pass the guide to a keto-newbie.

Most common questions I get ...
1) "Doc, what BLOOD KETONE METER do you recommend?"
It's accurate and takes only ONE test-strip to get results. YES!!
2) "Doc, what can I have while fasting?"
Salt + water are best.
Sounds weird but it's strangely satisfying.
Black coffee - I prefer cold brew coffee.
Fasting tea. My favorite = Pique Tea Instant Crystals:
Pique Teas have great flavor and the highest antioxidants possible. They
freeze dry their tea into crystals. Pique Tea acts like instant tea ... with
GREAT TASTE. Not bitter. Not moldy.
Ketones-In-A-Can is also a nice option during a fast. If you have to have
something, use ketones to strengthen your metabolism during your fast.
3) "Doc, how do you know if you're eating the right fat?"
Measure it. Your Red Blood Cells keep track of the fat you eat. The "skin"
of your red blood cells show the answer. Order the test and do it at
home. Mail it in for your results. No doctor's order needed.

Download FREE
Spreadsheet I use to track all my patients.

---------------------
*This content is strictly the opinion of Annette Bosworth, MD. Our content informs and educates viewers. Medical advice is not given on this channel. Your personal physician gives the medical advice and treatment specific to your situation. Dr Boz channel only educates. Consult your doctor or qualified health professional regarding specific health questions. Neither Dr. Bosworth nor the publisher of this content takes responsibility for possible health consequences of any person(s) receiving this educational content. Ask your health advisors before beginning any nutritional supplement or lifestyle program.

[HeatherSpoonheim]

Keto only works for me for about 4 to 6 weeks and then I plateau out. I've started doing one carb-day a week (3 weeks into that routine) and I've finally gotten past that plateau. I keep thinking I'm going to eat a LOT of carbs on carb-day, and it starts out like that, but by half way through the day I'm stuffed and done with the carbs.

[yogimaster]

If you're advocating staying in ketosis 100% of the time then you're eliminating a lot of healthy fruits and vegetables from the diet. Carb days don't have to be sugar days, they can be sweet potato days or chili with beans and corn days or carrots and potato days or coconut juice days etc.

[TX-dyef]

I'm giving myself one day a month for burgers, pizza and ice-cream. I actually love keto food but sometimes I find myself staring at the bread in my kids school lunches.

[a.f.s.]

Within 40 days of quitting sugar and reducing my lost 10 lbs, mainly in my middle. my fasting glucose from the mid 90’s to consistent low 80’s high Seen my Blood Pressure drop from 145/90 to a consistent 120/78!! Folks, , , carbs had me locked in Metabolic Syndrome....I reversed it in a little over a month and will never go back! Try it! 💪

[MANIFESTFASTWITHJASMINE]

There’s a better way to carb cycle. The study is flawed. I carb cycle, and I’m back in keto by the next morning. We don’t even know if the test subjects were fat adapted or if they were even exercising 😑

Here’s how I do it:
I lift weights most days of the week. I only take time off if I have to due to recovery. If you stay in a post workout state, you’ll utilize the carbs much faster and get back into keto in no time. You can also use fasting to make sure you stay in keto.
Also, you cannot simply use a formula such as eating 50% carbs for two days. That’s ridiculous. Here are the rules: you must be experiencing fatigue, tiredness (not due to lack of sleep) and difficulty recovering from workouts. If I get 2 good workouts in, I’ll start having these symptoms by the 3rd day. Also I could experience sleep disruptions and irritability. This means you’ve drained your glycogen stores and you need to top yourself off. In this way, you earn your carbs.
The carbs that you consume MUST be high glycemic. As high glycemic as possible and consume them AFTER a good workout. Then eat the carbs. All you want for 1-2 meals maximum, then get back to eating keto. If you eat carbs all day, you’ll be out of keto longer and if you eat low glycemic carbs you’ll be out of keto longer. Earn your carbs, restore your glycogen and do it again 🏋️‍♀️

[integritytreecare]

I would like to see a study for people that are really fat adapted and metabolically flexible. This study was early on it sounds like before they weren’t even fat adopted . You can also eat carbs strategically around workouts .

[PaintmanJohn]

This past weekend I experienced this very same issue. I have been on Keto since Jan.4th, and have lost 45 lbs. Last weekend I visited my daughter, and ate Easter with the family. LOADS of carbs. It took me 3 DAYS of OMAD to restore my keto, and get my glucose levels to go back under 100. 3 DAYS ! What a waste. And NO, I didn't enjoy the food, just the company. I would have been happier if I just sat there and drank water or coffee. The important lesson I learned here is that I wasted 3 days because of a bad decision to eat carbs. BUT I have recovered, and gotten back on track again. KETO WORKS !

[barkeater]

maybe it would make sense to go paleo level of carbs for one day. ..go up to 15% or 20% carbs vs the keto 5%-10% level.

[tinan]

The bottom line is 20 grams of carbs per day or less - you can't cheat at all, not even 'just a little' because then you've wasted all the time that you were in ketosis. You're either doing keto or not doing it, no blurry lines!

[terrifoster]

I tried carb cycling, it messes me up, stops my weight loss, and makes me feel terrible. Also if I cheat the next day I am really hungry, my stomach growls and I'm on a food hunt all day, if I stay on keto I don't feel like that at all.

[ketodad]

thanks a ton Dr.Boz.
I'm at a stall for a couple weeks ( strict under 20G/C) and wanted to try cycling, but I am glad I came across this vid of yours. I'm down 65 lbs. in 7 months and don't want to mess up now.
So no rice with my ribeye tonight, just a little cauliflower, lol. Thanks a bunch. Pete/57

[journeymongolia]

Carb loading is a way to preserve the muscle - not lose it. It is difficult to transition from a keto diet to loading up on carbohydrates, and so for people with insulin resistance it may not be advisable. if you are in a situation where you need to drop weight quickly due to health concerns, then a keto diet is a good option. If possible though, in my opinion a balanced diet is the best. Low G.I. carbohydrates, healthy oils, sufficient protein, combined with exercise and sleep - you are golden.

[tubecoatue]

Very informative as usual. Your guest was helpful too; she sounds like me. If I fall off the keto wagon at all I find it very hard to remain in control. It's very drug-like/addictive behavior that I'm not proud of. I like the idea of fast-cycling much better than "carb cycling." A two or three day fast always makes me feel cleansed and good about taking better care of myself. Thanks for the excellent content. Much appreciated.

[crazychicken]

Keto all the time sounds great and it is great except for when weekend comes and no one else around you is doing Keto lol

[jackpepper]

Thanks Dr Boz for the best demonstration of carb cycling while on keto. Running backwards down a mountain then falling and rolling to the bottom is certainly counterproductive. Thank you for the clear picture while driving that point home keto doc. Amazing stuff as usual teach. JP

[glory]

I carb cycle on weekends all the time. Glad you made this video!

[allibabah]

I do strict keto for 3 months and a week of high carbohydrates and 3 months again on keto, every 3 months I take a week of vegan high carbs no sugar, low fat and I feel great!

[rcconroy]

Have a moderate cheat day and enjoy a few carbs, but don't go overboard. All you have to do is intermittent fast afterwards to get back into ketosis. Just returning to a keto diet isn't enough as it will ordinarily take several days to get your body back into ketosis. At least, that's how it's been working for me.

[jessegentry]

Thanks for another super great video. I've been keto for a long time now and shugar is not a bad word to me, it simply does not exist especially thanks to Annette in the wonderful land of Boz, and I found out following the yellow brick road, I noticed the bricks are made of Butter. Wow!

[senuolicak]

Keto can't be forever !
Carb cycling worked excellent for me.
I feel that keto is becoming like a religion or something ?! always keep an open mind.