Targeted Ketogenic Diet – Overview
The Targeted Ketogenic diet is quite similar to the standard ketogenic diet with the only difference: how and when you get to take your carbs.
In the case of a standard keto diet, you must take care of a minimal carb intake(around 5%), irrespective of its timing.
Conversely, a targeted keto diet requires consuming your carbs before, during or after a workout session.
If you are looking toward their weight loss goals, you must consume extra carbs during those workout days to limit fat consumption.
The targeted keto diet is specially meant for all those fitness enthusiasts who believe in going ahead with high-intensity workout routines.
Thus, if you are a part of the other list (low-intensity workout regime), we suggest you go with the standard keto diet routine.
Benefits of a targeted Ketogenic diet
1. Helps in weight loss
Numerous medical experts have observed that being on a low-carb diet often makes you prone to specific cardiovascular issues.
This is where a targeted keto diet comes as the perfect option for all your weight loss goals. Not only does it make you consume enough carbs to get through with the energy requirements, but the intake is also planned and doesn’t make you go over the board.
You are only having the carbs on your workout days, where the balance will be maintained within its consumption and release.
2. Enhanced appetite control
Most people complain about losing their appetite while on a keto diet. This is mainly due to the increased circulation of ghrelin( the hunger hormone) and decreased neuropeptide(a brain factor that triggers appetite).
Once you are on a targeted keto diet, you can reverse the same situation and experience an improved appetite.
3. Keeping up with the energy requirements
This is one of the most positive aspects of a targeted keto diet. While on a standard keto diet, you may struggle with your energy requirements due to the lower carb intake. It’s not the same situation here in the targeted keto diet.
Having enough healthy carbs on workout days will make you feel energetic and going.
4. Lower blood sugar levels and insulin levels
This benefit is quite similar to that of a standard keto diet and the person on a targeted keto diet will also enjoy lower blood sugar levels. Also, insulin levels will be lowered in the process.
5. Improved fat-burning process
The fat-burning process will also get enhanced as the ketone salts increase the fat oxidation process with the increased high-intensity workout performance.
6. Glycogen enhancement
A Targeted keto diet will also enhance the glycogen levels in the body, which ultimately means that the body is burning less stored glucose in the process.
7. Improved exercise performance
This is one of the biggest health benefits of a targeted keto diet over a standard keto diet.
The person following the latter will experience an improved exercise performance simply due to increased carbs intake, which raises energy levels.
To get along with this process, you must consume fast-absorbing carbs before, during, and after the workout.
You will get all the energy required for the intense workout session, and your glycogen stores will also improve. To get the best out of this process, you need to:
–Get through with the fat adaption: a process that happens after several weeks within the keto diet and enables you to get in and out of the ketosis process easily.
– Depleted Glycogen: You need to be glycogen depleted to avoid the carbs getting stored in the blood, instead of the muscles, while on a targeted keto diet.
It means you won’t get the best benefits from a targeted keto diet if you are not burning through your existing glycogen stores.
And this will only happen when you do some intense workouts regularly. Some of the suggested workouts in the targeted keto diet are:
- Cross Fit
- High-intensity interval training( HIIT)
- Marathons and sprinting
Who must go for a targeted Keto diet?
All those who are into a high-intensity workout regime and don’t feel it is easy with the standard keto diet can opt for the targeted keto diet.
While you will be provided sufficient energy in carbs intake, you won’t feel dizzy and low during your workout sessions.
The targeted keto diet is also recommended for people experiencing certain cardiovascular issues while on a keto diet.
What do you need to eat during a targeted keto diet?
While a standard keto diet involves 75% fats, 20% proteins, and 5% carbs, a targeted keto diet is similar, with around 60% fats, 30% proteins, and 10% carbs( of your total calorie intake in a day).
Therefore, if you are already on a keto diet and just switching to a targeted keto diet, you must bring minor changes to your diet. This would involve bringing food items like:
- Olive oils, avocados, palm oil, and nuts
- Seafood, fish, shellfish
- Meat, poultry, eggs, cheese
- Plain Greek yogurt
- Sweet potato, oats, brown rice
- Berries, butter, and cream
- Energy drinks like Gatorade and Powerade
Foods to be avoided during a targeted keto diet
- Processed foods
- Junk foods like Burger, pizza, ham and doughnuts
- High sugary desserts
- Dairy products
Precautions to take before getting into a targeted Ketogenic diet
The targeted ketogenic diet is quite perfect for all those who are into high-intensity workouts but there are still certain precautions to be taken in the process.
If you are new to the standard keto diet, you must give your body around 4-6 weeks to adapt to using fat as fuel.
During the same period, you may encounter the keto flu, dizziness, low energy levels, poor sleep and an exhausting exercise regimen.
This is not when you switch to a targeted keto diet but instead fuel with certain electrolytes to boost your energy levels.
You also need to lower the intensity levels of exercise for a certain period and must consume healthy and nonstarchy veggies. Once you are fat-adapted, you can now slowly switch to the targeted keto diet.