Individuals on a CKD typically lengthen their carb-up to 5-7 days as their break from
dieting. Obviously, carbohydrate intake during the first 24 hours should be lowered since a longer
carb-load period is being performed. A one to two-week break from the diet every four to six
weeks of dieting seems to work well for most people.
Cycle calories throughout the week.
Many individuals have found success by cycling caloric intake while on a ketogenic diet. If
we use a rough guideline of 12 cal/lb as an average caloric intake during the lowcarb week, an
individual might alternate a day at slightly lower calorie levels (for example one day at 11
calories/pound) with days at slightly higher calorie levels (14 calories per pound) to get fat loss
going again.
Under these conditions, individuals can cautiously take calories below the 11-12
calorie/pound limit set in chapter 3 but only for a day or two at a time after which calories should
be raised above 12 calories per pound. Although calorie cycling can restart fat loss, dieters must
watch for signs of muscle loss. An example 7-day span where calories are cycled appears below.
Monday: 12 cal/lb
Tuesday: 10 cal/lb
Wednesday: 15 cal/lb
Thursday: 13 cal/lb
Friday: 12 cal/lb
Average caloric intake: 12.4 cal/lb
Note that the highest daily caloric intake (15 cal/lb) occurs immediately after the lowest
daily caloric intake (10 cal/lb). In theory, this might help to prevent any metabolic slowdown
from the low calorie day.
Section 2: Tips only for individuals on a CKD
Reduce the length of the carb-up period to 24 hours.
By allowing more time in ketosis, it should be possible to achieve greater fat loss.
Carbohydrates should be consumed for 24 hours after the Friday workout, ending on Saturday
evening. As usual, 10 g of carbs per kg of lean body mass should be consumed. As discussed in
chapter 12, due to lower glycogen resynthesis, training volume will have to be decreased during
the Mon and Tue workouts by about 2 sets per bodypart.
Some dieters consider cutting out the carb-up period completely but this is generally a
mistake as inadequate glycogen will sap training intensity. With the exception of the week before