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Targeted Ketogenic Diet (TKD)

Targeted Ketogenic Diet (TKD) 

The targeted ketogenic diet (TKD) requires that 65% to 70% of daily calories come from fat, 20% from protein, and 10% to 15% from carbohydrates. The additional carbohydrates vs SKD, enable for more intense workouts and more efficient post-workout recovery.  However TKD is typically used after the body has become fat adapted, meaning the body is already used to shifting in and out of ketosis.

Before and after your exercises, you can consume 20 to 30 grams of carbohydrates. Simply stated, the Targeted Ketogenic Diet (TKD) is a ketogenic diet that is supplemented with carbohydrate consumption around workout times. Therefore, you will typically consume more carbohydrates prior to every workout.  The TKD is designed to enhance exercise performance during high-intensity routines or prolonged bouts of activity. 

TKD Macro nutrient ratios : Fat 70%, Protein 20%, Carbohydrates 10% 

Targeted Ketogenic Diet (TKD) - Ketosis

Ketosis is a metabolic state where instead of the body using glucose as energy, the body uses ketones as the primary source of energy.   Ketone production is increased in a variety of ways, but the most common is by feeding on a diet very low in carbohydrate  (1).

The metabolic state of ketosis occurs when the body consumes fat for energy rather than glucose.   Ketosis happens when carbohydrate intake is low. As the body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes the body’s main source of energy. Because ketosis shifts metabolism to rely on fat for energy, the body can burn fat at a higher rate, resulting in fat loss and weight loss.

What Is the Targeted Ketogenic Diet Diet?

The Targeted Ketogenic Diet (TKD) is designed for better exercise sessions, that require a extra boost of energy then SKD provides.  For TKD additional carbohydrates are consumed prior to or after workouts.  TKD is easier to implement after the body is already fat adapted. Because the body has an easier time transitioning in and out of ketosis.  From the time you begin SKD, fat adaptation could take anywhere between four and six weeks. 

For instance, if you intend to perform an intense workout (i.e. HIIT), then ingest the daily carbohydrate intake 30 minutes prior to the workout.  This will increase glucose to provide additional energy for the workout.  

Note: It is particularly essential to avoid TDK while suffering from keto flu.

How is the Targeted Ketogenic Diet (TKD) Different from Other Keto Diets?

The main difference between TKD and other Keto diets is there is an allowance for additional carbohydrates for the purpose of exercise.  Where before and after workouts more carbs can be consumed to improve workout performance, while still staying within the range to establish ketosis.  

Targeted Ketogenic Diet (TKD) Macros

The targeted ketogenic diet (TKD) requires :

Fats : 65% – 70% 

Proteins : 20%  

Carbohydrates : 10% – 15% 

Pros and Cons of Targeted Ketogenic Diet

Pros Targeted Ketogenic Diet
Increased endurance

TKD can help improve athletic performance, which is the primary difference between the two and a major reason to attempt it. When you time your carbohydrate consumption with your exercises, your glycogen stores are replenished and your muscles receive energy boosts. [3]  This is essential for endurance-based competitions.

Improved lean muscle mass

Like the SKD, the TKD can aid in the development of lean muscle mass. [4]   This has the added benefit of enhancing your strength and performance while maintaining a rapid metabolism.

Cons of Targeted Ketogenic Diet
Staying in Ketosis 

TKD can be difficult to stay in Ketosis due to the higher carb intake over SKD.  That is why typically it is advised that TKD is used after the body has already become fat adapted and the body is used to shifting in and out of ketosis.  

Scientific Evidence for weight loss of the Ketogenic Diet

The ketogenic diet may aid in weight loss in numerous ways, including increasing metabolism and decreasing appetite.

In a meta-analysis published in 2013,Using 13 independent randomized controlled trials, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets over a year.

Similarly, another evaluation of 11 trials found that participants who followed a ketogenic diet lost 5 pounds more than those who followed a low-fat diet after 6 months.

Ketogenic macro breakdown calculations

Caclulate how many grams per day

TKD Macros = [ fats 70% , protein 20%,  carbs 10% ]

For example, a 2000 calorie diet multiplied by 65% is equal to 1300 calories. Divide the 1300 by 9, which is roughly 144.4 grams of fat. That is how much fat you should be eating on the TKD.

Fat Macro Calculation = 2000 calories * 0.70 = 1400 calories

                                    = 1400 calories / 9 = 155.5 grams of fat

Protein Macro Calculation = 2000 calories * 0.2 = 400 calories

                                          = 400 calories / 4 = 100 grams of protein

 Carbs Macro Calculation = 2000 calories * 0.10 = 200 calories

                                        = 200 calories / 4 = 50 grams of carbohydrates

The general rule is as follows:

  • 9 calories of fat per 1 gram
  • 4 calories of protein in per 1 gram
  • 4 calories of carbs in per 1 gram

In a 2000 calorie SKD diet the macro breakdown should be:

  • 155.5 grams of fat
  • 100 grams of protein
  • 50 grams of carbs

To hit your macros, you must eat specific foods. Continue reading to find out what foods you should eat and avoid while on the standard ketogenic diet (TKD).

Basal Metabolic Rate (BMR)

BMR Definition : The base number of calories the body burns to  perform basic (basal) life-sustaining function such as breathing, blood circulation and organ function.

BMR Calculation :

  • Male: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
  • Female: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
  • Male: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
  • Female: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)