We invite you to thoroughly review the low-carb ketogenic diet and its three options: standard, cycle and targeted ketogenic diets. This guide includes detailed instructions for creating a meal plan and formulas for calculating nutrient requirements.
The history of the ketogenic diet dates back several decades, and during this period it has been able to gather many ardent supporters in the bodybuilding subculture. In general, the ketogenic diet and its variants are diets enriched in fat and protein while carbohydrates are very low (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 people, the ketogenic diet can be an effective and very correct way to achieve their goals, whether it is building muscle mass, burning fat, developing strength, etc. Although the ketogenic diet is primarily used for fitness and wellness purposes, it is also used in complex treatment algorithms for epilepsy.
You may be asking: "How is the ketogenic diet different from other low-carb diets? " To be honest, there isn't much difference. Many believe that such a nutritional system becomes most effective at the moment when the body enters a state called "ketosis" and begins to synthesize ketones for subsequent energy generation (hence the name "ketogenic" diet), and such a transition is only possible if the restriction of carbohydrate intake isbadHowever, this view of the problem is myopic, and we will definitely touch on this issue later.
In this guide, we'll take a closer look at the physiological processes underlying the ketogenic diet, look at the types/variants of ketogenic diets available, learn how to create your own diet, and provide some simple tips on how to whet your appetite for low-carb foods. And, of course, we will answer the most common 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 put the body into 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, that 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 always synthesized in small quantities in the human body, but usually the concentration of ketones is so low that they cannot be 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 taken together indicate the body's transition to a state of ketosis.
Therefore, the goal of the ketogenic diet is to put 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 cyclic ketogenic diet (CKD) and the targeted ketogenic diet (TCD). The type of diet you need is chosen solely through trial and error and is largely determined by your priority goals (more details below).
- Standard ketogenic diet– This is the simplest and most basic version of the ketogenic diet. SCD does not imply a period of replenishment of carbohydrate reserves, as required by CCD and TKD. This is a linear diet characterized by a steady supply of ketogenic nutrients (moderate to high protein intake, high fat intake, and very low carbohydrate intake).
- Cyclic ketogenic dietis a variant of a nutritional system that involves a short period of carbohydrates 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.
- A targeted ketogenic diet- This is the last version of the power system we are interested in. TKD features a short-term carbohydrate supply during the training window. The goal of TKD is to flood the body with glucose to improve physical performance without restricting ketosis in the long term.
Which option should I take?
Many factors will influence your choice of diet type. It is recommended to start with a "rest period" using a standard ketogenic diet. After a few weeks of such a break-in, you will be able to assess how your body responds to changes in diet, how your physical performance changes, and how energetic you are. This will make it easier for you to decide which diet will be used in the long run.
You may also have doubts about which option is better for losing weight and which is suitable for gaining muscle mass. It should be said that if the total energy value of your diet meets your goals, the choice of a ketogenic diet will not be a major factor in achieving your goals. You may find the opinion that CD or TCD is 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 fluctuations in insulin secretion over long distances will not be the determining factor, unlike total dietary caloric intake.
Below is a brief overview of factors to consider when choosing a ketogenic diet option:
- SKD. Suitable for those who lead a sedentary lifestyle and whose physical performance is not affected by severely limiting carbohydrate intake. SKD will also be an excellent choice for people who do not train too intensively and have high insulin resistance.
- TKD. If you train your back several times a week and find that your performance declines with prolonged carb restriction, it may be worth considering a short period of carb loading before and possibly after your training sessions. Also, TKD would be a good choice for people with more training experience who might benefit from a small carb boost but would not benefit from a heavy carb load.
- TSKD. The cyclical KD is often called the "most advanced" of all ketogenic diet options. CCD requires one to patiently go through a trial and error phase, where the optimal period between carbohydrate loading is sought, and the amount of carbohydrate required on a loading day is determined. If you consider yourself an experienced athlete, train actively throughout the week, and even with the background of SCD or TKD you see a decrease in performance, then think about CCD. Maybe this option will help you get back to work at maximum speed.
Create your own ketogenic diet
In this section, we will talk about how to determine the body's energy and macronutrient needs; this number will be your basic guideline when creating the SCD diet. People choosing either CCD or TCD should also use the basic calculations for CCD, but with minor adjustments, which I will discuss later.
In general, we can say that anyone who wants to lose weight should adhere to the golden rule of a daily deficit of 500 calories, and anyone who wants to gain muscle mass should achieve the same 500 calorie surplus. However, this is too rough a generalization without taking into account physiological characteristics and other factors. Also, if you choose CDD, you may need to adjust your calorie 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 protein requirement 2 g/kg dry weight: 150 g per day
- Carbohydrate requirements 0. 2-0. 4 g/kg dry weight: 15-30 g per day (in further calculations we proceed 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 a gram of fat, he should eat about 142 (1280 divided by 9) grams of fat per day.
Therefore, in total, this person's daily diet includes 150 grams of protein, 30 grams of carbohydrates and 142 grams of fat. Let's distribute this amount between meals.
Example of a 3-course meal plan:
| squirrel | Carbohydrates | Fat | |
|---|---|---|---|
| first meal | 50 g | 10 g | 48 g |
| 2nd meal | 50 g | 10 g | 47 g |
| 3rd meal | 50 g | 10 g | 47 g |
Example of a 5-course meal plan:
| squirrel | Carbohydrates | Fat | |
|---|---|---|---|
| first meal | 30 g | 5 g | 29 g |
| 2nd meal | 30 g | 5 g | 29 g |
| 3rd meal | 30 g | 5 g | 28 g |
| 4th meal | 30 g | 5 g | 28 g |
| 5th meal | 30 g | 5 g | 28 g |
Choosing Foods for the Ketogenic Diet
There are no strict rules in the ketogenic diet, just like 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 a state of ketosis, but in small quantities such products are unlikely to be a hindrance, especially for adults.
Good options for the ketogenic diet include the following:
- Animal protein (especially red meat)
- Eggs (whole or whites only)
- Fatty dairy products such as cheese, cream, butter, etc.
- Oils, preferably vegetable oils, peanuts, flaxseeds, macadamia nuts, olives and certain types of coconut
- Nuts and peanut butter
- Fibrous vegetables, especially green vegetables, lettuce, broccoli, celery, etc.
During the loading phase of the ketogenic diet, do not restrict yourself and include more sources of starch and sugar in your diet, such as fruits.
Central Control Center Planning
Now let's look at how you should integrate carbohydrates into the cycling version of the ketogenic diet.
Those who choose CC should start by carb loading once a week and then adjust the intervals between loading days as needed to meet their individual needs. Be prepared to do a lot of experiments, where you will evaluate how many carbohydrates you eat on the loading day, 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 fat in large portions on loading days. But keep your protein intake at the same level (or even increase it to maintain your total calorie content).
Using the macronutrient requirements for a 75 kg person mentioned earlier, here are some basic recommendations for preparing CKD with a loading day depending on the individual's insulin sensitivity/carbohydrate tolerance:
- Protein requirement 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 just count the remaining calories, divide by 9 and get the grams of fat that need to be received on the day of carbohydrate loading
An example CDF for a person with normal insulin sensitivity and a lean body mass of 75 kg eating a restricted diet of 2000 calories:
- Monday - Saturday: nutrient intake must be in accordance with the previously calculated SKD requirements
- 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 evaluate how your body reacts to a certain amount of carbohydrates and determine for yourself the optimal time to consume them. Remember, when following TKD, you must consume enough carbohydrates for optimal performance, but not excess. CKD assumes the presence of a period of replenishment of glycogen reserves, while TKD is only intended for short-term energy and performance enhancement.
Therefore, if an athlete trains intensively 5 days a week, he should consume carbohydrates before and/or after training on those training days. In the rest of the day, nutrient intake should match the calculation for SCD.
The calculation of nutrient requirements during TKD is actually no different from SKD; we only add carbs to the "peri-training" meal on training days. To illustrate how carbohydrate training should be planned during TKD, here are recommendations for the same 75 kg athlete who is in a cutting phase, consuming 2000 calories per day, and has a certain amount of insulin sensitivity/carb tolerance:
- Protein requirement 2 g/kg dry weight: 150 g/day
- If insulin sensitivity is low, add 0. 5 g of carbohydrates per 1 kg of dry mass to the "near training" meal.
- For normal insulin sensitivity, add 0. 75 g of carbohydrates per 1 kg of dry mass to the "near training" meal.
- If you have high insulin sensitivity, add 1g of carbohydrate per 1kg of dry mass to your "near-workout" meal
- Now we subtract the "extra" calories obtained from carbohydrates and protein from the daily energy requirement and add the calories lost from fat (all the same as before).
A "near-training" meal precedes or follows a training session. This means you can randomly distribute the "extra" carbs, as long as they are all consumed within the training window. In general, it is recommended to divide the amount in half and eat before and after your workout.
An example of a five-meal TCD diet (on training days) for someone with 75 kg of lean mass and high insulin sensitivity who is on a 3000 calorie per mass diet:
| squirrel | Carbohydrates | Fat | |
|---|---|---|---|
| First meal (before training) | 30 g | 40 g | 20 g |
| Second meal (after training) | 30 g | 35 g | 20 g |
| 3rd meal | 30 g | 10 g | 30 g |
| 4th meal | 30 g | 10 g | 30 g |
| 5th meal | 30 g | 10 g | 30 g |
Thin colored TsKD and TKD
Keep in mind that the above recommendations for carbohydrate 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 before, when mastering extended versions of ketogenic diets such as TKD and CCD, you must be careful, thorough and open to experimentation. You'll learn what works best for your body as you go. Always listen to your body and be prepared to make the necessary adjustments.
If you eat 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 can feel free to adjust them to your individual needs.
And the last piece of advice, especially related to TKD. You should reduce the amount of fat in foods that contain a lot of carbohydrates. This doesn't mean you can't get fat at all in your pre-workout meal, you just need to eat a balanced meal and distribute the largest portion of fat among the remaining meals.
Opinions on the role of saturated fat in the ketogenic diet
Starting a ketogenic diet will certainly increase the amount of saturated fat in your diet, but this does not mean that you should rely entirely on saturated fat and neglect your intake of unsaturated fat.
There is much debate about how much saturated fat is considered too much in a ketogenic diet. Many people who have tried the ketogenic diet claim large portions of foods such as butter, fatty red meat, full-fat dairy, etc.
Saturated fat is related to the production of sex hormones (androgens) in the male body, and therefore a sudden reduction in its consumption cannot be called a good idea. However, chronically excessive consumption of saturated fat can lead to increased insulin resistance and other metabolic disorders, so loading the body with these nutrients is not our plan either.
In my opinion, against the background of a ketogenic diet, you can safely increase the amount of saturated fat in the diet to 20-30% of total fat. That is, if a person gets 150 grams of fat from food every day, he should try to limit the amount of saturated fat to 30-45 grams a day.
Frequently asked questions
question:Is it possible to include the main source of carbohydrates in the ketogenic diet menu?
Answer:Some adherents of the ketogenic diet absolutely believe that basic carbohydrate foods 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 keep in mind that consuming too much protein will only lead to increased gluconeogenesis in the liver, which in turn will once again make glucose the main fuel source.
question:Do I need to use a ketone test strip to make sure my body has entered a state of ketosis? Should I worry about whether I have reached this state or not?
Answer:You should not be concerned about the presence of ketone bodies in the urine and the formal state of "ketosis". As long as you consume few carbohydrates in your diet, you will use fat and ketones for the largest part of your body's energy needs.
question:Can I use artificial sweeteners and sugar substitutes while on a 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 overindulge in sweeteners, the amount of these fillers in your diet can increase 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 a chronic disease, it is advisable to ask your doctor this question, and only after his blessing to undergo a ketogenic diet.
question:Should plant fiber be included in the total calorie intake of the diet?
Answer:Plant fiber is not listed as a "net carbohydrate" on food labels. However, plant fiber, like any nutrient, contains calories.
question:After a high carb meal (during carb loading), my stomach gets bloated and I fall into a sleepy state. What should I do?
Answer:You can try to increase the frequency of meals and distribute carbohydrate foods more evenly. Or try to eat the largest portion of carbohydrates in the evening, when after eating you can finally relax and follow passive rest.
question:When I first tried the ketogenic diet, I felt out of place. Is this okay?
Answer:Many people feel tired within a few weeks, especially if their diet was previously built around high carbohydrate foods. However, if your performance doesn't improve over time, try TCD or CDT and see if that helps solve the problem.
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 must be open to experimentation and listen carefully to the signals your body sends.
Many people use a low-carb, high-fat diet with great success, while others feel terrible on a ketogenic diet and can't function or function normally. If you realize 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 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's best for you and keep going for the long haul. Herein lies the secret of success.