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.
Awesome! thanks for that
Nel: I think you will be fine on a higher amount of protein if you wish. It wont hurt you by any means. Do I think its completely necessary to jack up protein to absurd amounts? no. the bigger the deficit, the more protein you will need.
Hey, I’m doing some research (+ trying it out) into this style of dieting. Im currently around 127-130lbs, how much protein do you reckon would be enough for tkd?
In Lyle mcd’s book it says 150g protein because the body can create glucose from protein. Your male of 200lbs uses lbs*1.5?
Im finding it hard to go that low on protein LOL used to eating 220g – 250g a day… and would just love to hear you oppinion on being able to do keto dieting with a higher amount of protein.
Im currently at around 1750 kcal (slow diet for a while before bulking up again) and fat about 90-100g, protein about 160-180g and carbs 36 – 25 of those are pre workout. not counting fibers.
(and not on non workout days)