Been on CKD for about 16 weeks so far, and my fat loss has plateaued.
So what do you guys think about going back to a carb-based diet and eating at maintenance for a week then coming back to keto?
Heres what made me consider it:
"Take a week off the diet. [For breaking plateau]
Although this goes against everything most dieters have been conditioned to believe,sometimes the best strategy to break a fat loss plateau is to take a week off of the diet and eat at maintenance calories. Some individuals choose to remain ketogenic, simply increasing their caloric intake, while others prefer to return to a carbohydrate based diet. The body ultimately adapts to anything including diet and calorie levels. Taking a week off of the diet can help raise metabolic rate as well as rebuild any muscle which may have been lost. However, fat gain during a one week break is generally minimal as long as individuals do not overdo caloric intake. Keep in mind that adding carbohydrates back into the diet can cause a rapid but transient weight regain for individuals on an SKD or TKD.
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."
(Lyle McDonald, The Ketogenic Diet, pp. 148-149)