We invite you to thoroughly study the low-carb ketogenic diet and its three options: standard, cyclic, and targeted ketogenic diets. This guide includes step-by-step instructions for creating a meal plan and a formula for calculating nutrient requirements.
The history of the ketogenic diet goes back several decades, and during this period it managed to gather many ardent supporters in the bodybuilding subculture. Generally speaking, the ketogenic diet and its variants are diets that are high in fat and protein, and extremely low in carbohydrates (usually less than 10% of total macronutrients); With such a diet, the body is forced to use fat as fuel, because glucose reserves are quickly depleted.
For many, the ketogenic diet can be an effective and very valid way to achieve their goals, whether it's building muscle mass, burning fat, developing strength, etc. Although the ketogenic diet is used primarily for fitness and wellness purposes, it is also used in complex epilepsy treatment algorithms.
You might ask, "How is the ketogenic diet different from any other low-carb diet? "To be honest, there are not so many differences. Many believe that such a diet system becomes most effective at the moment when the body enters a state called "ketosis" and begins to synthesize ketones for subsequent energy production (hence the name "ketogenic" diet), and such a transition is possibleonly if severely restricting carbohydrate intake However, such a view of the problem is short-sighted, and we will certainly touch on that later.
In this guide, we will take a closer look at the physiological processes underlying the ketogenic diet, look at the existing types/variants of the ketogenic diet, learn how to create your own diet and give some simple tips to encourage yourself. your appetite for low-carb foods. And, of course, we will answer the most frequently asked questions.
What is ketosis?
As mentioned earlier, the ketogenic diet got its name due to the fact that the restriction of carbohydrate consumption inherent in this nutritional system can lead the body to a state of ketosis - a special physiological state in which the concentration of ketone bodies increases.
Ketone bodies are organic biomolecules, soluble in aqueous media, which are synthesized in the liver from fatty acids when food intake (especially carbohydrates) is reduced. Once transported to extrahepatic tissues, these biomolecules can be used as an energy source.
Ketone bodies are constantly synthesized in small amounts in the human body, but normally the concentration of ketones is so low that they are not detected in a urine test. However, when the level of ketone bodies in the blood increases (a condition known as ketonemia), they begin to be excreted in the urine (known as ketonuria); ketonemia and ketonuria together indicate the transition of the body into a state of ketosis.
Therefore, the goal of a ketogenic diet is to bring the body into a state of nutritional ketosis (not to be confused with pathological ketosis), which ultimately directs the metabolism to use fatty acids and ketone bodies as the main source of energy.
Basic ketogenic diet options
In this guide, we'll explore the three main variations of the ketogenic diet: the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), and the targeted ketogenic diet (TCD). The type of diet you need is chosen purely by trial and error and is largely determined by your priority goals (more details below).
- The standard ketogenic diet– This is the simplest, most basic version of the ketogenic diet. SCD does not imply periods of carbohydrate replenishment, as required by CCD and TKD. This is a linear diet characterized by a constant supply of ketogenic nutrients (moderate to high protein intake, high fat intake and extremely low carbohydrate intake).
- Cyclic ketogenic dietis a variant of a nutritional system that involves short periods of carbohydrate intake to replenish muscle glycogen reserves after the body's reserves have been completely depleted. The length of time between carbohydrate loads will vary depending on individual preference, training intensity and goals.
- Targeted Ketogenic Diet- This is the final version of the power system we are interested in. TKD is characterized by a short-term supply of carbohydrates during the training period. The goal of TKD is to flood the body with glucose to improve physical performance without suppressing ketosis in the long term.
Which option should I take?
Many factors will influence your choice of diet. It is recommended to start with a "break-in period" using a standard ketogenic diet. After a few weeks of such a break-in, you will be able to assess how your body reacts to dietary changes, how your physical performance changes and how energetic you are. This will make it easier for you to decide which diet to use in the long run.
You may also doubt which option is better for losing weight, and which is ideal for gaining muscle mass. It must be said that if the total energy value of your diet meets your goals, the ketogenic diet option will not become a key factor in achieving your goal. You may find that CD or TCD are better for people who want to gain muscle mass, because carbohydrates save protein and stimulate insulin secretion, and standard CD will be an ideal choice for those who want to lose weight, because insulin synthesis will be relatively low. However, these short-term long-range fluctuations in insulin secretion will not become the determining factor, unlike total dietary caloric intake.
Below is a brief overview of factors to consider when choosing a ketogenic diet option:
- SKD. Ideal for people who lead a predominantly sedentary lifestyle and whose physical performance does not suffer when severely restricting carbohydrate intake. SKD will also be an excellent choice for people who do not train too intensely and have high insulin resistance.
- TKD. If you train your glutes several times a week and notice that your performance deteriorates with prolonged carb restriction, it may be worth considering short periods of carb loading before and possibly after training. Additionally, TKD would be a good choice for people with more training experience who could benefit from a small increase in carbohydrates, but would not benefit from a large carb load.
- TsKD. Cyclic KD is often referred to as the "most advanced" of all ketogenic diet options. CCD requires the person to patiently go through a trial and error phase, during which the optimal period between carbohydrate loading is sought and the amount of carbohydrate required on loading days is determined. If you consider yourself an experienced athlete, actively train all week, and even on the background of SCD or TKD you notice a drop in performance, then think about CCD. Maybe this option will help you get back to work as quickly as possible.
Creating your own ketogenic diet
In this part, we will talk about how to determine the energy and macronutrient needs of the body; these numbers will become your basic guidelines when creating an SCD diet. People who choose either CCD or TCD will also need to use the basic calculations for CCD, but with minor adjustments, which I'll talk about later.
In general, we can say that anyone who wants to lose weight should stick to the golden rule of a daily deficit of 500 calories, and anyone who wants to gain muscle mass should achieve a surplus of the same 500 calories. However, this is too rough a generalization without taking into account physiological characteristics and other factors. Additionally, if you choose CDD, you will likely need to adjust your caloric intake for one week.
Here's an example of how to calculate your macronutrient intake for ADS:
- Determine your energy needs using the daily calorie calculator;
- Daily need for proteins 2 g/kg dry weight: 150 g per day
- Carbohydrate needs 0. 2-0. 4 g/kg dry weight: 15-30 g per day (in further calculations we start from 30 g)
- Since 1g of protein and carbohydrates contains 4 calories, we have (150 + 30) x 4: 720 calories from protein and carbohydrates
- We get that this person should get 1280 calories from fat (2000 - 720), and since there are 9 calories in one gram of fat, they should eat approximately 142 (1280 divided by 9) grams of fat per day.
So, in total, this person's daily diet would include 150 grams of protein, 30 grams of carbohydrates and 142 grams of fat. Let's divide this amount between meals.
Example of a 3-meal meal plan:
| Squirrels | Carbohydrates | Fats | |
|---|---|---|---|
| 1st meal | 50 g | 10 years | 48 years old |
| 2nd meal | 50 g | 10 years | 47 years old |
| 3rd meal | 50 g | 10 years | 47 years old |
Example of a 5-meal meal plan:
| Squirrels | Carbohydrates | Fats | |
|---|---|---|---|
| 1st meal | 30 years | 5 years | 29 years old |
| 2nd meal | 30 years | 5 years | 29 years old |
| 3rd meal | 30 years | 5 years | 28 years old |
| 4th meal | 30 years | 5 years | 28 years old |
| 5th meal | 30 years | 5 years | 28 years old |
Choosing foods for the ketogenic diet
There are no strict rules in the ketogenic diet, just as there are no allowed or forbidden foods. Many believe that the main sources of starch and sugar should not be included in the diet at all, because this will interfere with the transition of the metabolism to the state of ketosis, but in small quantities such products are unlikely to be an obstacle, especially for large people.
Good choices for a ketogenic diet include the following:
- Proteins of animal origin (especially red meat)
- Eggs (whole or just egg whites)
- Fatty dairy products such as cheese, cream, butter, etc.
- Oils, preferably vegetable oils, peanut, flaxseed, macadamia, olive and certain types of coconut
- Nuts and nut butters
- Fibrous vegetables, especially green vegetables, lettuce, broccoli, celery, etc.
During the loading phase of the ketogenic diet, don't limit yourself and include more sources of starch and sugar in your diet, such as fruit.
Planning of the Central Control Center
Now let's look at how you should integrate carbohydrates into a cycling version of the ketogenic diet.
Those who choose CC should start by carb loading once a week and then adjust the time interval between loading days as needed to suit their individual needs. Be prepared for a lot of experimentation, during which you will evaluate how many carbohydrates you ate on the day of the load and how you feel in the following days.
The main thing to remember when carb loading is to reduce your fat intake; do not continue to eat large portions of fat on load days. But keep your protein intake the same (or even increase it to maintain your overall calorie intake).
Using the macronutrient needs of the previously mentioned 75 kg person, here are some basic recommendations for setting up a CKD with a single day of loading depending on individual insulin sensitivity/carbohydrate tolerance:
- Protein requirements 2 g/kg dry weight: 150 g/day
- For low insulin sensitivity, we calculate carbohydrate intake based on 2-3 g per kg of dry weight
- With normal insulin sensitivity, we calculate carbohydrate intake based on a calculation of 4-5 g per kg of dry weight
- For high insulin sensitivity, we calculate carbohydrate intake based on a calculation of 6-7 g per kg of dry weight
- Now, as before, we simply count the remaining calories, divide by 9, and get the grams of fat that should be consumed on carb-loading days
An example CDF for people with normal insulin sensitivity and a lean body mass of 75 kg eating a restrictive 2000 calorie diet:
- Monday - Saturday: nutrient intake must correspond to the previously calculated requirements for SKD
- Sunday (carb loading day, 2500 calories) – 150g protein/300g carbs/78g fat
TCD planning
Now let's look at how to integrate carbohydrates into a targeted version of the ketogenic diet (pre- and post-workout in our example).
As with CCD, when starting TCD, first assess how your body reacts to certain amounts of carbohydrates and determine the optimal time to take them yourself. Remember, when following the TKD, you need to consume enough carbohydrates for optimal performance, but not overdo it. CKD assumes the existence of a period of replenishment of glycogen reserves, while TKD aims only at a short-term increase in energy and performance.
Therefore, if an athlete trains intensively 5 days a week, on those training days he should consume carbohydrates before and/or after training. On the remaining days, nutrient intake should match the SCD calculations.
Calculating nutrient requirements during the TKD is not really different from the SKD; we just add carbs to the "peri-workout" meal on training days. To illustrate how to plan your carb workout during TKD, here are the recommendations for the same 75kg cutting athlete who consumes 2000 calories a day and has ainsulin sensitivity/carbohydrate tolerance:
- Protein requirements 2 g/kg dry weight: 150 g/day
- If insulin sensitivity is low, add 0. 5 g of carbohydrates per 1 kg of dry weight to the "almost training" meal.
- For normal insulin sensitivity, add 0. 75 g of carbohydrates per 1 kg of dry weight to the "pre-workout" meal.
- If you have high insulin sensitivity, add 1g of carbohydrate per 1kg of dry weight to your "pre-workout" meal.
- Now we subtract the "extra" calories from carbohydrates and protein from the daily energy needs and add the missing calories from fat (everything is the same as before).
"Pre-workout" meal before or after training. This means you can randomize the "extra" carbs, as long as they are all eaten within the training session. In general, it is recommended to simply divide the total amount in half and eat them before and after training.
Example of a TCD diet with five meals (on training day) for a person with 75 kg of lean body mass and high insulin sensitivity who is on a diet of 3000 calories per body weight:
| Squirrels | Carbohydrates | Fats | |
|---|---|---|---|
| 1st meal (before training) | 30 years | 40 years | 20 years |
| 2nd meal (after training) | 30 years | 35 years | 20 years |
| 3rd meal | 30 years | 10 years | 30 years |
| 4th meal | 30 years | 10 years | 30 years |
| 5th meal | 30 years | 10 years | 30 years |
Thin tincture of TsKD and TKD
Keep in mind that the above recommendations for carb intake on a cyclical and targeted ketogenic diet are just a starting point. It is impossible to develop a comprehensive and optimal diet that will meet the needs of everyone reading this article because there are so many factors to consider.
For this reason, as mentioned earlier, when mastering such advanced versions of the ketogenic diet as TKD and CCD, you must be careful, thorough, and open to experimentation. You will learn what works best for your body as you go. Always listen to your body and be ready to make the adjustments it needs.
If you're eating 30g of carbs a day and still feel great in the gym, stick with this strategy; If you feel more comfortable with two carb-loading days per week, go for it. The carbohydrate requirements recommended in this guide are based on experience rather than rigorous scientific research, and you are free to adjust them to suit your individual needs.
And one last piece of advice, especially relevant in relation to TKD. You should reduce the amount of fat in meals that contain a lot of carbohydrates. This doesn't mean you shouldn't gain weight in your pre-workout meal at all, you just need to eat a balanced diet and spread the lion's share of fat between the rest of your meals.
An opinion on the role of saturated fat in the ketogenic diet
Starting a ketogenic diet will inevitably increase the amount of saturated fat in your diet, but that doesn't mean you should rely entirely on saturated fat and ignore polyunsaturated fat.
There is considerable debate about how much saturated fat is considered too much on a ketogenic diet. Many people who have tried the ketogenic diet insist on large portions of foods such as butter, fatty red meat, full-fat dairy products, etc.
Saturated fats are associated with the production of sex hormones (androgens) in men's bodies, so a sharp reduction in their consumption can hardly be called a good idea. However, chronic overuse of saturated fat can lead to increased insulin resistance and other metabolic disorders, so loading the body with these nutrients is also not our plan.
In my opinion, against the background of a ketogenic diet, you can safely increase the proportion of saturated fat in the diet to 20-30% of total fat. That is, if a person gets 150 grams of fat per day from food, he should try to limit the amount of saturated fat to 30-45 grams per day.
FAQ
Question:Is it possible to include the main sources of carbohydrates in the ketogenic diet menu?
answer:Some followers of the ketogenic diet categorically claim that basic foods containing carbohydrates should be completely excluded. However, in the case of larger people who can eat more carbohydrates and still remain in a state of ketosis, it is possible to allow "mistakes" in the diet in the form of grains, cereals, fruits and starchy vegetables.
Question:Can you eat more protein and less fat while on a ketogenic diet?
answer:Yes, but be aware that consuming too much protein will simply lead to increased gluconeogenesis in the liver, which will again make glucose the primary fuel source.
Question:Do I need to use ketone test strips to make sure my body is in ketosis? Should I even worry about whether I have reached this state or not?
answer:The presence of ketone bodies in the urine and the formal state of "ketosis" should not be given too much importance. As long as you're eating very little carbohydrate, you'll be using fats and ketones for the lion's share of your body's energy needs.
Question:Can I use artificial sweeteners and sugar substitutes while on the ketogenic diet?
answer:In most cases yes. But remember that some sugar substitutes contain small amounts of fillers such as maltodextrin and dextrose, and if you overdo it with sweeteners, the amount of these fillers in your diet can rise to alarming levels.
Question:Is the ketogenic diet safe for people with high cholesterol?
answer:Generally safe, especially if most of the fat comes from unsaturated sources. However, if you have chronic diseases, it is advisable to ask your doctor this question, and only after his blessing, switch to a ketogenic diet.
Question:Should vegetable fiber be included in the total caloric intake of the diet?
answer:Plant fiber is not listed as "net carbohydrates" on food labels. However, plant fiber, like any nutrient, contains calories.
Question:After a high carb meal (during carb loading), my stomach becomes bloated and I fall into a sleepy state. What to do?
answer:You can try to increase the frequency of your meals and distribute your carbohydrate foods more evenly. Or try to eat the lion's share of carbohydrates in the evening, when after eating you can finally relax and adjust to passive rest.
Question:When I first tried the ketogenic diet, I felt out of place. Is this okay?
answer:Many people feel exhausted within a few weeks, especially if their diet was built on high carbohydrate foods. However, if your performance doesn't improve over time, try TCD or CDT and see if that helps.
Conclusion
I hope this in-depth look at the ketogenic diet has taught you a lot and provided you with useful information to help you take your first steps. Remember, you have to be open to experimenting and listen carefully to the signals your body is sending.
Many people use a low-carb, high-fat diet with great success, while others feel terrible on the ketogenic diet and can't function or function normally. If you find that you belong to the second group, do not try to force your body and stick to the ketogenic diet for the sake of the diet itself.
Ultimately, your diet should do two things – help you achieve your fitness and health goals without interfering with your daily life. You don't have to sacrifice one for the other, although many people do just that when they set new goals. It doesn't matter how good a diet looks on paper and in theory if you can't stick to your plan. Do what works best for you and stay the course for the long haul. Therein lies the secret of success.