I’ve read that studies show that permanent ketosis isn’t realistic. Is there a certain amount of time that I should stay in ketosis? If I need to break it, how should I do it and for how long?
Though studies have shown that there are no negative side-effects to long term ketosis, it has been stated that long term ketosis isn’t realistic. This is because you are eating such a specific diet in a world full of carbs and temptations. That being said, many people find that cycling out of ketosis, then back in, will give them a kickstart for weight loss. You are basically restarting your metabolism when you do this.
Cycling out monthly is a good goal, but some people prefer to stay in ketosis for months at a time. Listen to your body for the right solution for you. If you notice your weight loss stalling after a certain amount of days, this is your kick start point.
You’ll want to cycle out for one to two days. Anything longer makes it even harder, mentally and physically, to go back to your keto diet. You will be refilling your body’s glycogen store, so the carbs you are eating should go straight to your liver and muscles, instead of being added to your fat stores. A typical re-feed, or carb load, will consist of 450-600g of carbohydrates.
You do need to be SUPER careful when choosing your carbs. Don’t just jump into eating a loaf of bread: remember that you will have to detox (KETO FLU) from these carbs later. Ideally, eat complex carbohydrates without a lot of fructose and sucrose. Berries, beet juice, carrot juice, and sweet potatoes are all great options.
When you restart you ketogenic eating, you will notice an increase in ketone production for the first fews days. Cycling back into ketosis is as easy as restarting your diet, and cutting out those carbs you have added.
Check out this post for more detailed information: Cyclical Ketogenic Diet (CKD) Plan