Leena Watts
The targeted ketogenic diet (TKD) is a variation of the standard ketogenic diet (SKD). The SKD is a low-carb, high-fat diet that causes weight loss and provides health benefits. The TKD is similar to the SKD, with one key difference: the TKD allows for the consumption of carbohydrates before, during, or after a workout. The TKD is meant to improve exercise performance for high-intensity workouts or extended periods of activity. The TKD is a compromise between the SKD and the cyclical ketogenic diet (CKD), which involves eating a large number of carbs one or two days per week and eating low-carb the rest of the time. The TKD may be a good option for those who find the SKD too challenging or restrictive.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Carbohydrates are consumed before, during, or after a workout. |
| Carb timing | Carbohydrates are timed around workout periods. |
| Carb amount | Carbohydrates are limited to 20-50 grams per day. |
| Fat | Fats make up about 70-80% of daily calories. |
| Protein | Protein is moderated as it can be converted into glucose. |
| Exercise | Suitable for high-intensity workouts or extended activity. |
| Weight loss | Can cause weight loss. |
| Health benefits | May have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease. |
| Ketosis | The body uses fat for fuel instead of carbs. |
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What You'll Learn
Carb timing
The targeted ketogenic diet (TKD) is a version of the standard ketogenic diet (SKD) that involves the consumption of carbohydrates at specific times around exercise. The TKD is a good option for those who engage in high-intensity workouts or extended periods of activity.
On the TKD, carbohydrates are consumed before, during, or after a workout. This is done to improve exercise performance and reduce the perceived exertion of the workout. The TKD is a compromise between the SKD and the cyclical ketogenic diet (CKD). It allows individuals on a ketogenic diet to perform high-intensity activity or aerobic exercise for long periods without interrupting ketosis for long periods.
The TKD is not recommended for those who are sedentary or only engaging in low to moderate-intensity exercise. For these individuals, the SKD is sufficient. The TKD is also not recommended during the initial adaptation period to the keto diet, during which the body adjusts to using fat as fuel. During this period, individuals may experience "keto flu" symptoms such as low energy, poor sleep, and impaired exercise performance.
The amount of carbohydrates consumed on the TKD depends on weight and activity level. It is recommended to consume 30-80 grams of carbohydrates before exercise, with the specific amount determined by weight and activity level. For example, an individual consuming 25 grams of carbohydrates on workout days should reduce their fat intake by around 11 grams to maintain their calorie intake.
The TKD is a flexible approach, and individuals can experiment with pre-workout and post-workout carbohydrates to find what works best for them. Research suggests that consuming carbohydrates before or after exercise does not negatively affect ketosis. However, some individuals may find that they drop out of ketosis transiently due to the ingestion of pre-workout carbohydrates. Therefore, it is important to monitor ketone levels and make adjustments as needed.
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Enhanced exercise performance
The targeted ketogenic diet (TKD) is a standard keto diet supplemented with carbohydrate intake around workout times. It is meant to improve exercise performance for high-intensity workouts or extended periods of activity. TKD is a compromise between a standard ketogenic diet and a cyclical ketogenic diet, meaning you increase net carb intake to promote high-intensity exercise performance without staying out of nutritional ketosis for long periods.
TKD allows you to consume your daily allotment of carbs before, during, or after a workout. Eating a small number of fast-absorbing carbs during this period can help fuel your session and top off your glycogen stores. However, if you eat carbs when your muscle glycogen isn't depleted, the glucose from carbs will stay in your blood, taking you out of a ketogenic state. Therefore, TKD is most effective if you are burning through your glycogen stores with regular hardcore, glycolytic workouts, such as Crossfit, high-intensity interval training (HIIT), and sprinting.
Several studies have examined the benefits of ketone body supplements on exercise performance. The ketogenic diet has become popular among endurance athletes as a performance enhancer, with some evidence showing that it provides a steady supply of energy for the body and brain during prolonged exercise and accelerates recovery time post-exercise. However, it is important to note that the medical community has been reluctant to endorse the diet due to the potentially negative side effects of consuming a diet extremely high in fats with minimal carbohydrates.
While the standard ketogenic diet is generally recommended for weight loss and therapeutic ketosis, the targeted ketogenic diet may be beneficial for those engaging in high-intensity workouts who are not seeing performance improvements with the standard diet. For example, studies have shown that supplementing with carbohydrate intake before long endurance tasks, like running a half marathon, can improve performance and reduce the perceived exertion of runners without impairing ketosis. Many keto dieters who use a targeted approach report strength and endurance improvements during high-intensity activities.
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Increased strength and endurance
The targeted ketogenic diet (TKD) is a version of the standard ketogenic diet (SKD) that focuses on when and how you consume carbohydrates. The TKD is designed for those who engage in high-intensity workouts or extended periods of activity. It involves consuming a small number of fast-absorbing carbohydrates before, during, or after intense workouts. This can help fuel your session and enhance your performance.
The TKD is a compromise between the SKD and the cyclical ketogenic diet (CKD). While the SKD is recommended for light exercise, the CKD is intended for serious athletes. The TKD is ideal for those who want to improve their strength and endurance during high-intensity exercise.
When following the TKD, it is important to ensure that you are still in ketosis. This means that you should only consume enough carbohydrates to provide glucose for your workout, while still allowing your body to use fat for fuel. This approach can help you boost your performance and build lean muscle mass while keeping body fat down.
The TKD may be particularly beneficial for endurance athletes. The diet has become popular among this group as it is believed to enhance performance by promoting a shift in substrate utilization that enhances physiological training benefits. Several studies have found that the TKD can improve performance and reduce the perceived exertion of endurance runners without impairing ketosis.
Overall, the TKD offers a potential benefit over the SKD by providing enhanced exercise performance. It allows individuals to improve their strength and endurance during high-intensity activities and extended periods of activity.
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Compromise between standard and cyclical keto
The standard ketogenic diet (SKD) is a very-low-carb, high-fat diet that causes the body to shift substrate metabolism from glucose to fats. As a result of this increase in fat metabolism, the liver produces more ketones. This diet is the most popular type and is probably best for most people. It is simple to follow and based on macronutrient ratios.
The cyclical ketogenic diet (CKD) is a modified ketogenic diet that rotates between a strict high-fat, low-carb ketogenic meal plan and lower-fat, higher carb intake (on respective days throughout the week). The cyclical keto diet involves modifying the standard keto diet with days of higher carb intake to bring your body in and out of ketosis. There is no standard set of rules for a cyclical ketogenic diet. However, anyone wanting to start it should follow a standard ketogenic diet 5–6 days per week, adding 1–2 days of higher carb intake.
A targeted ketogenic diet (TKD) is a compromise between a standard ketogenic diet and a cyclical ketogenic diet that allows you to consume carbohydrates any day you exercise. It is based on the concept that carbohydrates consumed before or after a physical effort will be processed much more efficiently, as the muscles' demand for energy increases when we’re being active. This diet includes more protein than a standard ketogenic diet, with a ratio of 35 per cent protein, 60 per cent fat, and 5 per cent carbs. Research suggests that a high-protein ketogenic diet is effective for weight loss in people that need to lose weight.
The targeted ketogenic diet can be a great option if you’re an athlete. It’s not as intense as the cyclical keto diet, and can improve physical performance while still being quite simple to follow. A targeted ketogenic diet incorporates carbohydrates prior to your intense training sessions. For those following TKD, you should consume carbs usually 30-60 minutes before your training session and follow the standard ketogenic diet at all other times.
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Not for everyone
The targeted ketogenic diet (TKD) is not for everyone. For instance, if you are sedentary or only engage in low-to-moderate-intensity exercise, the standard ketogenic diet is recommended. The TKD is designed for those who perform high-intensity workouts or extended periods of activity, such as endurance athletes, weight trainers, and CrossFit athletes.
The TKD is also not suitable for those who are new to the keto diet. It is recommended that individuals first allow their bodies to adjust to the standard keto diet for at least 4-6 weeks before transitioning to the TKD. This adjustment period is crucial because it enables the body to become "fat-adapted", or in other words, accustomed to using both glucose and ketones as fuel sources. During this adaptation phase, individuals may experience "keto flu" symptoms such as low energy, poor sleep, and impaired exercise performance. Therefore, it is important to wait until these side effects subside before considering the TKD.
Additionally, the TKD may not be beneficial for everyone in the long term. Some individuals may find that after 1-2 months on the keto diet, the TKD no longer provides any additional advantages. In such cases, it is recommended to either continue with the standard keto diet or explore other variations, such as the cyclical ketogenic diet (CKD).
Furthermore, the TKD may not be suitable for those who are on a medically prescribed ketogenic diet. According to experts, there is a chance that the TKD could disrupt ketosis and take the body out of its fat-burning state. Therefore, it is advised to consult with a physician, dietitian, and trainer to determine if the TKD aligns with your unique needs and goals.
Lastly, the TKD may not appeal to those who find the standard keto diet challenging but are satisfied with its results. The standard keto diet is generally recommended for weight loss and therapeutic ketosis, and it remains the most researched and recommended version of the keto diet. The TKD, on the other hand, is a more flexible option that allows for additional carbohydrates to be consumed specifically around workout times. This added flexibility may not be necessary for those who are already achieving their desired results with the standard keto diet.
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