A ketogenic or keto diet can help you achieve your fitness and weight loss goals. The targeted ketogenic diet is like a low-carb diet in that it is focused on how much fat and protein you consume and also requires you to limit your carbohydrate intake.
It is different than the cyclic keto diet because there is not a cycle of high-carb eating or “refeeding.” The targeted keto diet can be extremely effective, especially if you don’t want to completely cut out carbs, but it takes planning, strict adherence, and a willingness to commit to workouts.
The key to the targeted ketogenic high-fat diet/low-carb diet is consuming carbohydrates only in the period of time before and after weight training workouts. This way, the carbs provide you with the energy you need to lift heavy and for a longer period of time. It can also be an effective eating plan for athletes that engage in sprinting exercises that require strong bursts of energy for a fairly short period of time.
The targeted keto diet is pretty much the same as keto eating, except you eat carbs around your workouts. Most people reduce their fat intake on the days they eat carbs and workout, which prevents for an unaccounted spikes in calories from the carbohydrate additions.
The targeted keto diet offers a variety of benefits, including giving you an option different than the cyclical or standard ketogenic diet. You’ll still have the energy to perform high-intensity workouts, but you’ll still spend the majority of your time fat burning in ketosis.
For the average person (not high-performance athletes) the targeted keto option meets their body’s needs. They’re able to perform the high-intensity workouts they intend to complete. Some people have reported performing better when they cycle and refeed carbs and they believe the targeted keto option is for beginning or intermediate weight trainers or for those who are unable to cycle because of their health.
Unlike low-fat diets and high-fat diets, to date, there are no official scientific studies testing how the targeted low-carbohydrate ketogenic diet affects weight training and blood sugars, but some studies have shown that carbs just before strength and resistance training do not improve long-term performance.
Despite the lack of hard scientific evidence, there are plenty of people who have tried the targeted keto diet and other keto options and found their strength and endurance indeed did improve. Simply put, eating carbs before their workouts allowed them to lift heavier for longer periods of time.
Some people found that low-carbohydrate ketogenic dieting limited their low-intensity exercise performance because they had lower amounts of glucose and muscle glycogen. The best option if you are engaging in a variety of workouts is to try a variety of ketogenic options. What works for someone might not work for others.
The targeted keto low-carb high-fat diet takes some planning and you’ll need not only to make certain food choices, you’ll need to consider the time of day you eat them. Most people begin with 25 to 50 g of carbohydrates about a half hour before they exercise. You can start on the high or low end of this and adjust as you go, depending on how you perform during your workouts.
It’s most popular to eat simple carbs that are easily digested. Many people opt for liquids or foods that are high on the glycemic index, such as candy bars, white bread, or pasta. Some keto practitioners swear by natural maple syrup as their carb source. The goal is to get your carbs from dextrose and glucose, so you’ll want to avoid fructose because it can replenish liver glycogen.
If you’re tracking when your body drops out of ketosis, you’ll likely find this occurs for a few hours after your workout because your insulin levels spike. As the glucose is absorbed into your muscles, insulin levels drop and ketosis begins again. To ensure this happens, you can engage in some low-intensity cardiovascular exercises to reduce your insulin levels. This also increases the free fatty acids in your blood.
Most people begin with only pre-workout carbs when they first start the targeted ketogenic diet. Post-workout carbs tend to be more noticeable and elevate insulin levels more, so people only add them if they are necessary.
Here’s A Week-Long Sample Of A Targeted Low-Carb High-Fat Ketogenic Diet Plan:
You can adjust this plan based on your schedule but, in general, you’ll want to work out three days per week and keep those days as your carb increase days. After a week or two of following this plan, if you find it necessary, you can add in another round of carbohydrates consumption following your workouts.
There are plenty of options available when it comes to dieting and improving your performance in the gym. The targeted high fat low-carb ketogenic diet can be very beneficial for someone who has led a more sedentary lifestyle. Though it can be effective for improving performance, it isn’t usually recommended for someone who has spent regular time in the gym engaged in weight training or high-intensity workouts.
The targeted high fat low-carb ketogenic diet is also sometimes recommended for people who are overweight and exercise uncomfortable. The diet meal plan can help you get fat loss started and control the urges for carbohydrates and hunger pain when you first begin dieting or when you are engaging in a long-term dieting plan.
Once you meet some of your goals, you’re able to switch to a more flexible dieting meal plan that includes higher levels of net carbohydrates, but still lose weight, improve blood sugar levels, and control ketone levels and ultimately reducing the risk of heart disease.