Thomas DeLauer is a performance nutrition expert and business coach who used cyclical ketosis to lose over 50kg. His YouTube channel has over 3 million subscribers focused on science-based nutrition and fitness.
The Protocol Explained
Cyclical Keto alternates between standard keto days and targeted carbohydrate refeeds. Typically 5-6 keto days followed by 1-2 higher carb days to replenish glycogen, support thyroid function and maintain metabolic rate.
Macro Breakdown
Fat70%
Protein20%
Carbs10%
What to Eat and Avoid
Eat Freely
Lean proteins on refeed days
Complex carbs on refeeds like sweet potato
Fatty cuts on keto days
Eggs
Avocados
Leafy greens
Nuts and seeds
Avoid
Refined carbohydrates on any day
Sugar
Processed foods
Vegetable oils
Alcohol
The Science
1.Paoli A. Nutrients 2013: Cyclical ketosis maintains muscle mass better than continuous restriction
2.Wilson JM. J Int Soc Sports Nutr 2020: Carb cycling optimises hormonal response
3.Dirlewanger M. Eur J Nutr 2000: Refeed days restore leptin levels and metabolic rate
Expected Results Timeline
Week 1-2
Standard Keto Base
Establish ketosis before introducing carb cycling
Week 3-4
First Carb Refeed
Strategic refeed days restore glycogen and energy
Month 2
Cycling Mastery
Rhythm established, muscle preservation and fat loss simultaneously
Month 3+
Body Recomposition
Ideal for athletes seeking simultaneous fat loss and muscle gain
Who Is This Protocol For?
✓Athletes and gym goers wanting performance alongside fat loss
✓Those who struggle with long-term strict keto
✓People with thyroid or hormonal concerns
Success Story
The carb cycling approach was perfect for my gym sessions. Lost body fat while actually getting stronger.