photo credit: ogimogi

Part One and Part Two

What is a Targeted Ketogenic Diet?

The only difference between a targeted ketogenic diet and a standard ketogenic diet is that a minimal amount of carbs are allowed around workouts. This diet approach is very practical for those who perform intense weight workouts. These particular individuals will benefit greatly from the extra energy provided by carbs to fuel their workouts during the week. A targeted ketogenic diet is also a viable approach for diabetics and those who are insulin resistant.

In short, depending on the duration of the workout, one should aim for about 25-50g of carbohydrates prior to working out; this amount of carb energy should be sufficient to fuel a 30-60 minute moderate volume weight training session. Another viable option would be to have a small carbohydrate meal an hour pre workout and sip on gatorade throughout the training session.

Not only is this a great approach for fat loss, a targeted ketogenic diet is a great way to maintain for those who have insulin sensitivity issues.

Weekly Targeted Ketogenic Setup

For my example, I will again use a 200lb male who maintains on about 3000 calories per day. His protein set at 300g and he is aiming for 1 pound of fat loss per week. So his daily caloric intake will be 2500 calories which gives him a 500 calorie daily deficit. The exception to this diet is that he will be now consuming a small amount of carbs on training days, and his calories on rest days will be composed of protein and fats like on a standard ketogenic diet.

Rest Days (2500 calories)

300g protein

144g fat

Training Days (2500 calories)

300g protein

50g carbs (prior to workout)

122g fat

My Thoughts

This approach is extremely beneficial for those who like to engage in intense training sessions, but who also have insulin sensitivity issues. The diet is also beneficial to those who have insulin issues as an effect of being overweight. For those particular individuals, as they lose weight, their insulin sensitivity will improve.  As they progress, they should be able to increase their carbohydrate intake significantly. And like I mentioned in my first ketogenic article, I recommend taking a fiber supplement or eating a decent amount of fibrous green veggies daily to promote regularity.