We invite you to study in depth the low carb ketogenic diet and its three options: standard, cyclical and targeted ketogenic diet. This guide includes step-by-step instructions for creating a meal plan and formulas for calculating nutritional needs.
The history of the ketogenic diet dates back several decades, and during this time it has been able to gather many ardent supporters of the bodybuilding subculture. Generally speaking, the ketogenic diet and its variations are diets enriched in fat and protein while being extremely low in carbohydrates (usually less than 10% of total macronutrients); With such a diet, the body is forced to use fat as fuel, as glucose stores are quickly depleted.
For many, the ketogenic diet can be an effective and very correct way to achieve their goals, whether it is building muscle mass, burning fat, building strength, etc. Although the ketogenic diet is primarily used for fitness and wellness purposes, it is also used in complex epilepsy treatment algorithms.
You may be wondering, "How is the ketogenic diet different from any other low-carb diet? »To be honest, there isn't much difference. Many believe that such a nutritional system becomes more efficient as 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 possible only if severe restriction of carbohydrate intake. However, such a view of the problem is short-term and we will certainly address this issue later.
In this guide, we'll take a closer look at the physiological processes behind the ketogenic diet, review existing types/variants of ketogenic diets, learn how to create your own diet, and give some simple tips on how to sharpen your diet. your appetite for low-carb foods. And of course, we'll answer the most common questions.
What is ketosis?
As mentioned earlier, the ketogenic diet gets its name because the restriction of carbohydrate consumption inherent in this nutritional system can put the body into a state of ketosis - a particular physiological state in which the concentration of ketone bodies increases.
Ketone bodies are organic biomolecules, soluble in aqueous media, which are synthesized in the liver from fatty acids when food intake (especially carbohydrates) decreases. Once transported to extrahepatic tissues, these biomolecules can be used as an energy source.
Ketone bodies are constantly synthesized in small amounts in the human body, but normally the concentration of ketones is so low that they are not 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 (called 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 triggers the metabolism to use fatty acids and ketone bodies as its primary source of energy. energy.
Basic Ketogenic Diet Options
In this guide, we'll explore three main variations of the ketogenic diet: the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), and the targeted ketogenic diet (TCD). The type of diet you need is selected solely by trial and error and is largely determined by your priority goals (more on this below).
- Standard Ketogenic Diet– This is the simplest and most basic version of the ketogenic diet. SCD does not involve periods of replenishment of carbohydrate stores, as required by CCD and TKD. It is a linear diet characterized by a consistent intake of ketogenic nutrients (moderate to high protein intake, high fat intake, and extremely low carbohydrate intake).
- Cyclic Ketogenic Dietis a variation of the nutritional system that involves short bursts of carbohydrates in order to replenish muscle glycogen stores after the body's stores are completely depleted. The duration between carbohydrate loads varies depending on individual preferences, training intensity and goals.
- Targeted ketogenic diet- This is the final version of the electrical system that interests us. TKD offers short-term carbohydrate intake during the training window. The goal of TKD is to flood the body with glucose to improve exercise performance without suppressing ketosis in the long term.
Which option should I take?
Many factors will influence your choice of plan type. It is recommended to start with a "break-in period" using a standard ketogenic diet. After a few weeks of such a break-in, you will be able to assess how your body reacts to changes in diet, how your physical performance changes and your energy level. This will make it easier for you to decide which diet to use in the long term.
You may also have doubts about which option is best for losing weight and which is ideal for gaining muscle mass. It must be said that if the total energy value of your diet corresponds to your goals, the ketogenic diet option will not become a key factor in achieving your goal. You might think 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. weight, because the synthesis of insulin will do so. be relatively weak. However, these short-term fluctuations in insulin secretion over a long distance will not become a decisive factor, unlike the total caloric intake from the diet.
Below is a brief overview of the factors to consider when choosing a ketogenic diet option:
- SKD. Ideal for people who lead a predominantly sedentary lifestyle and whose physical performance does not suffer with severe restriction of carbohydrate intake. SKD will also be a great choice for people who don't train too intensely and have high insulin resistance.
- TKD. If you train several times per week and notice that your performance is deteriorating due to prolonged carbohydrate restriction, it may be worth considering short periods of carbohydrate loading before and possibly after your workouts. Additionally, TKD would be a good choice for people with more training experience who might benefit from a small carb intake but would not benefit from a high carb load.
- TsKD. Cyclic KD is often called the "most advanced" of all the ketogenic diet options. CCD requires a person to patiently go through a phase of trial and error, during which the optimal period between carbohydrate loads is sought and the amount of carbohydrates needed on loading days is determined. If you consider yourself an experienced athlete, actively train all week and even against the background of SCD or TKD you notice a drop in performance, then consider CCD. Perhaps this option will help you return to work at maximum speed.
Create your own ketogenic diet
In this section we will explain how to determine the body's energy and macronutrient needs; These numbers will become your basic guidelines when creating an SCD diet. People who choose CCD or TCD will also need to use the basic CCD calculations, but with minor adjustments, which I'll talk about later.
In general, we can say that anyone who wants to lose weight should stick to the golden rule of a daily deficit of 500 calories, and anyone who wants to gain muscle mass should achieve a surplus of these same 500 calories. However, this is too gross a generalization, without taking into account physiological characteristics and other factors. Additionally, if you choose CDD, you will likely need to adjust your calorie intake for a week.
Here is 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 requirement 0. 2-0. 4 g/kg dry weight: 15-30 g per day (in further calculations we start from 30 g)
- Since 1g of protein and carbs contains 4 calories, we have (150 + 30) x 4: 720 calories from protein and carbs.
- We understand that this person should get 1, 280 calories from fat (2, 000 - 720), and since there are 9 calories in one gram of fat, they should eat approximately 142 (1, 280 divided by 9) grams of fat per day.
So, in total, this person's daily diet would include 150 grams of protein, 30 grams of carbohydrates, and 142 grams of fat. Let's divide this amount between meals.
Example of a 3-meal meal plan:
| Squirrels | Carbohydrates | Fats | |
|---|---|---|---|
| 1st meal | 50 grams | 10g | 48g |
| 2nd meal | 50 grams | 10g | 47g |
| 3rd meal | 50 grams | 10g | 47g |
Sample 5 Meal Meal Plan:
| Squirrels | Carbohydrates | Fats | |
|---|---|---|---|
| 1st meal | 30g | 5g | 29g |
| 2nd meal | 30g | 5g | 29g |
| 3rd meal | 30g | 5g | 28g |
| 4th meal | 30g | 5g | 28g |
| 5th meal | 30g | 5g | 28g |
Food Selection for a Ketogenic Diet
There are no strict rules in the ketogenic diet, just like there are no allowed or prohibited foods. Many believe that the main sources of starch and sugar should not be included in the diet at all, as this will interfere with the transition of metabolism to a state of ketosis, but in small quantities suchproducts become an obstacle, especially for tall people.
Good choices for a ketogenic diet include:
- Animal proteins (especially red meat)
- Eggs (whole or whites only)
- Full-fat dairy products like cheese, cream, butter, etc.
- Oils, preferably vegetable, peanuts, flaxseed, macadamia nuts, olives and some types of coconut
- Nuts and nut butters
- Fibrous vegetables, including greens, lettuce, broccoli, celery, etc.
During the loading phase of the ketogenic diet, don't limit yourself and include more sources of starches and sugars in your diet, such as fruits.
Central control center planning
Now let's look at how to incorporate carbs into a cycling version of the ketogenic diet.
Those who choose CC should start by carb loading once a week, then adjust the time interval between loading days according to their individual needs. Be prepared to do a lot of experiments, during which you will evaluate how many carbohydrates you consumed on the day of loading and how you feel in subsequent days.
The main thing to remember when carb-loading is to reduce your fat intake; do not continue to eat fats in large portions on loading days. But leave your protein intake the same (or even increase it to maintain your total calorie intake).
Using the macronutrient needs of the 75 kg person mentioned previously, here are some basic recommendations for setting up the CRI with a loading day based on individual 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 dry weight.
- With normal insulin sensitivity, we calculate carbohydrate intake based on the calculation of 4-5 g per kg of dry weight.
- For high insulin sensitivity, we calculate carbohydrate intake based on the calculation of 6-7g per kg dry weight.
- Now, as before, we simply count the remaining calories, divide by 9 and get the grams of fat that should be consumed on carb loading days.
An example of a CDF for people with normal insulin sensitivity and a lean body mass of 75 kg and following a restrictive 2000 calorie diet:
- Monday - Saturday: nutrient intake must correspond to the needs previously calculated for the SKD
- Sunday (carb loading day, 2, 500 calories) – 150g protein/300g carbs/78g fat
TCD planning
Let's now see 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 assess how your body responds to certain amounts of carbohydrates and determine for yourself the optimal time to take them. Remember that when following TKD, you should consume enough carbohydrates for optimal performance, but not overdo it. CKD assumes the presence of periods of replenishment of glycogen stores, while TKD aims only at a short-term increase in energy and performance.
Therefore, if an athlete trains intensely 5 days a week, they should consume carbohydrates before and/or after training on those days. On the remaining days, nutrient intake should match the SCD calculations.
Calculating nutritional requirements during TKD is actually no different from SKD: we simply add carbohydrates to the "peri-workout" 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 the tapering phase, consuming 2, 000 calories per day, and has some insulin sensitivity/tolerance. carbohydrates:
- Protein requirement 2 g/kg dry weight: 150 g/day
- If insulin sensitivity is low, add 0. 5 g of carbohydrate per 1 kg of dry mass to the "near-workout" meal
- For normal insulin sensitivity, add 0. 75 g of carbohydrate per 1 kg of dry mass to the "near-workout" meal
- If you have high insulin sensitivity, add 1 g of carbohydrates per 1 kg of dry mass to your "near-workout" meal
- Now we subtract the "extra" calories from carbohydrates and proteins from the daily energy requirement and add the missing calories from fats (everything is as before).
A "quasi-workout" meal precedes or follows a workout. This means you can randomly distribute the "extra" carbs, as long as they are all consumed during the training window. In general, it is recommended to simply divide the total amount in half and eat them before and after your workout.
An example of a five-meal (one training day) TCD diet for someone with 75 kg lean mass and high insulin sensitivity who is following a 3, 000 calorie per mass diet:
| Squirrels | Carbohydrates | Fats | |
|---|---|---|---|
| 1st meal (before training) | 30g | 40g | 20g |
| 2nd meal (after training) | 30g | 35g | 20g |
| 3rd meal | 30g | 10g | 30g |
| 4th meal | 30g | 10g | 30g |
| 5th meal | 30g | 10g | 30g |
Fine tincture of TsKD and TKD
Keep in mind that the above recommendations for carbohydrate intake in cyclical and targeted ketogenic diets are just a starting point. It is impossible to develop a complete, optimal diet that will meet the needs of everyone who reads this article because there are so many factors to consider.
For this reason, as mentioned earlier, when mastering advanced versions of ketogenic diets such as TKD and CCD, you must be careful, thorough, and open to experimentation. You will learn what works best for your body as you go. Always listen to your body and be willing to make adjustments as needed.
If you're eating 30g of carbs a day and still feel good at the gym, stick with this strategy; If you feel more comfortable with two carb-loading days per week, do that. The recommended carbohydrate requirements in this guide are based on experience rather than rigorous scientific research, and you can feel free to adjust them to suit your individual needs.
And the last tip, especially relevant when it comes to TKD. You should reduce the proportion of fat in meals that contain a lot of carbohydrates. This does not mean that you should not gain weight at all during your pre-workout meal, you just need to eat a balanced diet and distribute the lion's share of fats between the remaining meals.
Opinions on the role of saturated fats in the ketogenic diet
Starting a ketogenic diet will inevitably increase the proportion of saturated fat in your diet, but that doesn't mean you should rely entirely on saturated fat and ignore your polyunsaturated fat intake.
There is considerable debate over how much saturated fat is considered excessive on a ketogenic diet. Many people who have tried the ketogenic diet insist on copious portions of foods like butter, fatty red meats, full-fat dairy, etc.
Saturated fats are linked to the production of sex hormones (androgens) in the body of men, therefore a sharp reduction in their consumption can hardly be called a good idea. However, chronic overconsumption of saturated fats 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, in the context of a ketogenic diet, you can safely increase the proportion of saturated fats in the diet up to 20-30% of total fats. That is, if a person consumes 150 grams of fat from food daily, they should try to limit the amount of saturated fat to 30 to 45 grams per day.
FAQs
Question:Is it possible to include the main sources of carbohydrates in the ketogenic diet menu?
Answer:Some followers of the ketogenic diet categorically argue that foods containing basic carbohydrates should be completely excluded. However, in the case of tall people who can eat more carbohydrates while remaining in a state of ketosis, it is possible to allow "mistakes" in the diet in the form of grains, cereals, fruits andstarchy vegetables.
Question:Can you eat more protein and less fat on a ketogenic diet?
Answer:Yes, but keep in mind that consuming too much protein will simply lead to increased gluconeogenesis in the liver, making glucose the primary fuel source again.
Question:Should I use ketone test strips to make sure my body has entered a state of ketosis? Should I even worry about whether I have reached this state or not?
Answer:We should not attach too much importance to the presence of ketone bodies in the urine and the formal state of "ketosis". As long as you consume very few carbohydrates in your diet, you will use fats and ketones for the lion's share 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 overuse sweeteners, the amount of these fillers in your diet can reach alarming levels. .
Question:Is the ketogenic diet safe for people with high cholesterol?
Answer:Generally safe, especially if most fats come from unsaturated sources. However, if you suffer from chronic diseases, it is advisable to ask your doctor this question, and only after his blessing, follow a ketogenic diet.
Question:Should plant fibers be included in the total calorie intake of the diet?
Answer:Plant fiber is not listed as "net carbs" on food labels. However, plant fibers, like any nutrient, contain calories.
Question:After high-carb meals (during carb loading), my stomach becomes bloated and I fall into a drowsy state. What should I do?
Answer:You can try increasing the frequency of meals and distributing carbohydrate-rich foods more evenly. Or try to eat the lion's share of carbohydrates in the evening, when after eating you can finally relax and give yourself passive rest.
Question:When I first tried the ketogenic diet, I felt out of place. It's good?
Answer:Many people feel exhausted within a few weeks, especially if their diet was previously built around carbohydrate-rich foods. However, if your performance doesn't recover over time, try TCD or CDT and see if that helps resolve the issue.
Conclusion
I hope this in-depth review of the ketogenic diet has taught you a lot and provided you with useful information to help you take your first steps. Remember, you need to be open to experimentation and listen carefully to the signals your body is sending.
Many people follow low-carb, high-fat diets with great success, while others feel unwell on a ketogenic diet and are unable to perform or function normally. If you realize that you belong to the second group, do not try to force your body and stick to a 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 setting new goals. It doesn't matter how good a diet looks on paper and in theory if you fail to stick to your plan. Do what works best for you and stay the course for the long term. This is where the secret of success lies.