We invite you to thoroughly study the low-carb ketogenic diet and its three options: standard, cyclic and targeted ketogenic diet. This guide provides detailed instructions for creating a nutrition plan and formulas for calculating nutrient needs.
The history of the ketogenic diet goes back several decades and during this time it has gained many enthusiastic followers in the bodybuilding subculture. In general, the ketogenic diet and its variants are diets that are high in fat and protein while being extremely low in carbohydrates (typically less than 10% of total macronutrients); With such a diet, the body is forced to use fats as fuel, as glucose reserves are quickly depleted.
For many, the ketogenic diet can be an effective and very correct way to achieve their goals, be it gaining muscle mass, burning fat, developing strength, etc. Although the ketogenic diet is primarily for fitness and wellness purposes, it also comes in complex onesTreatment algorithms used for epilepsy.
You may be wondering, "How is the ketogenic diet different from any other low-carb diet? ""To be honest, there are not that many differences. Many believe that such a nutritional system is most effective at the moment when the body enters a state called "ketosis" and begins to synthesize ketones for subsequent energy production (hence the name "ketogenic" diet), and such a transition is possible only with severe restriction of carbohydrate intake. However, such a view of the problem is short-sighted, 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 existing types/variants of ketogenic diets, learn how to create your own diet, and provide some simple tips for whetting your appetite for low-carb dietsGroceries. And of course we answer the most frequently asked questions.
What is Ketosis?
As already mentioned, the ketogenic diet got its name due to the fact that the restriction of carbohydrate intake inherent in this nutritional system can bring 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) decreases. Once these biomolecules are transported to extrahepatic tissues, they can be used as an energy source.
Ketone bodies are constantly synthesized in small quantities in the human body, but usually the concentration of ketones is so low that they are not detected in urine tests. However, when the level of ketone bodies in the blood increases (a condition called ketonemia), they begin to be excreted in the urine (known as ketonuria); Ketonemia and ketonuria taken together indicate the body's transition into a state of ketosis.
The goal of the ketogenic diet is therefore to bring the body into a state of nutritional ketosis (not to be confused with pathological ketosis), which ultimately causes the metabolism to use fatty acids and ketone bodies as the main source of energy.
Basic ketogenic diet options
In this guide, we examine 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 entirely through trial and error and depends largely on your primary goals (see below for more details).
- Standard ketogenic diet– This is the simplest and most basic version of the ketogenic diet. SCD does not mean that there are periods of replenishing carbohydrate reserves, as is required in 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 extremely low carbohydrate intake).
- Cyclic ketogenic dietis a variant of the nutritional system that involves short periods of carbohydrate feeding to replenish muscle glycogen reserves after the body's reserves are completely depleted. The amount of time between carbohydrate loads depends on the individual's preferences, training intensity and goals.
- Targeted ketogenic diet- This is the final version of the energy system we are interested in. TKD is characterized by a short-term supply of carbohydrates during the training window. The goal of TKD is to flood the body with glucose to improve physical performance without suppressing ketosis in the long term.
Which option should I choose?
Many factors influence your choice of diet. It is recommended that you begin with an "adjustment period" to a standard ketogenic diet. After a few weeks of adjustment, you will be able to assess how your body responds to dietary changes, how your physical performance changes, and how energetic you are. This will make it easier for youDeciding which diet you want to use long-term.
You may also have doubts about which option is better for losing weight and which is ideal for building muscle mass. It must be said: if the total energy value of your diet meets your goals, the ketogenic diet option will not be a key factor in achieving your goal. You may think that CD or TCD are better for people who want to gain muscle mass because carbohydrates conserve protein and stimulate insulin secretion. However, standard CD is an ideal choice for those looking to lose weight as insulin synthesis does be relatively low. However, these short-term fluctuations in insulin secretion do not become a decisive factor over longer distances, in contrast to the total calorie intake of food.
Below is a brief overview of factors to consider when choosing a ketogenic diet option:
- SKD. Ideal for people who lead a predominantly sedentary lifestyle and whose physical performance is not affected by a severe restriction in carbohydrate intake. SKD is also an excellent choice for people who do not train too intensely and have high insulin resistance.
- TKD. If you train your butt several times a week and find that your performance declines with prolonged carbohydrate restriction, it may be worth considering short periods of carbohydrate intake before and perhaps after your training sessions. Additionally, TKD would be a good choice for people with more training experience who might benefit from a small carbohydrate boost but would not benefit from a high carbohydrate load.
- TsKD. Cyclic KD is often referred to as the most "advanced" of all ketogenic diet options. CCD requires a person to patiently go through a trial-and-error phase of seeking the optimal amount of time between carbohydrate loads and determining the amount of carbohydrates thatis needed on the days of stress. If you consider yourself an experienced athlete, actively train all week and notice a decrease in performance even against the background of SCD or TKD, then think about CCD. Perhaps this option will help you get back to itto 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; these numbers become your basic guidelines when creating an SCD diet. Anyone who chooses CCD or TCD must also use the basic calculations for CCD, but with minor adjustments, which I will discuss later.
In general, it can be said: If you want to lose weight, you should stick to the golden rule of a daily deficit of 500 calories; if you want to build muscle mass, you should achieve a surplus of the same 500 calories. However, this is an overly rough 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 calculating your macronutrient intake for ADD:
- Determine your energy needs with 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 (for further calculations we assume 30 g)
- Since 1g of protein and carbohydrates contains 4 calories, we have (150 + 30) x 4: 720 calories from protein and carbohydrates
- We assume that this person should consume 1280 calories from fat (2000 - 720), and since there are 9 calories in one gram of fat, they should eat about 142 (1280 divided by 9) grams of fat daily.
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:
| Squirrel | carbohydrates | Fats | |
|---|---|---|---|
| 1st meal | 50g | 10g | 48g |
| 2nd meal | 50g | 10g | 47g |
| 3. Meal | 50g | 10g | 47g |
Example of a 5-meal meal plan:
| Squirrel | carbohydrates | Fats | |
|---|---|---|---|
| 1st meal | 30g | 5g | 29g |
| 2nd meal | 30g | 5g | 29g |
| 3. Meal | 30g | 5g | 28g |
| 4. Meal | 30g | 5g | 28g |
| 5. Meal | 30g | 5g | 28g |
Choosing foods for a ketogenic diet
There are no strict rules on the ketogenic diet, just as 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, as this would interfere with the transition of metabolism to the state of ketosis, but in small quantities such products are unlikely to be an obstacle, especially for tall people.
Good options for a ketogenic diet include:
- Animal protein (especially red meat)
- Eggs (only whole or egg whites)
- 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 nut butters
- Fibrous vegetables, especially green vegetables, lettuce, broccoli, celery, etc.
During the loading phase of the ketogenic diet, do not limit yourself and include more sources of starch and sugar, such as fruit, in your diet.
Planning the central control center
Now let's look at how you should incorporate carbohydrates into a cyclical version of the ketogenic diet.
Those who choose CC should start carbohydrate loading once a week and then adjust the interval between loading days as needed to suit their individual needs. Be prepared to experiment a lot and evaluate how many carbs you consumed on the loading day and how you feel on the following days.
The most important thing to keep in mind when carb loading is to reduce your fat intake; Do not continue to eat fat in large portions on stressful days. But keep your protein intake at the same level (or even increase it to maintain your overall calorie content).
Based on the macronutrient requirements of the aforementioned 75kg person, here are some basic recommendations for determining CKD with a load day, depending on individual insulin sensitivity/carbohydrate tolerance:
- Protein requirement 2 g/kg Dry weight: 150 g/day
- If insulin sensitivity is low, we calculate carbohydrate intake based on 2-3 g per kg dry weight
- With normal insulin sensitivity, we calculate carbohydrate intake by calculating 4-5 g per kg of dry weight
- If insulin sensitivity is high, we calculate carbohydrate intake based on the calculation of 6-7 g per kg of dry weight
- Now, as before, we simply count the remaining calories, divide by 9 and get the grams of fat to consume on carb loading days
An example of a CDF for people with normal insulin sensitivity and a lean body mass of 75 kg on a restrictive 2000 calorie diet:
- Monday - Saturday: The nutrient intake must correspond to 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 (in our example, before and after training).
As with CCD, when starting TCD, you should first assess how your body reacts to certain amounts of carbohydrates and determine for yourself the optimal time to take them. Remember that when performing a TKD, you must consume enough carbohydrates for optimal performance, but not eat too much of them. CKD involves phases of replenishing glycogen reserves, while TKD only aims at a short-term increase in energy and performance.
So if an athlete trains intensively five days a week, they should consume carbohydrates before and/or after training on those training days. In the remaining days, nutrient intake should correspond to the calculations for the SCD.
The calculation of nutrient requirements during TKD is actually no different from that of SKD; we simply add carbohydrates to the "peri-training" meal on training days. To illustrate how carbohydrate training should be planned during a TKD, here are the recommendations for the same 75 kg athlete who is in the reduction phase, 2000 dailycalories and has some insulin sensitivity/carbohydrate 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 matter to the "close to training" meal
- For normal insulin sensitivity, add 0. 75 g of carbohydrates per 1 kg of dry matter to the "training" meal
- If you have high insulin sensitivity, add 1g of carbohydrates per 1kg of dry matter to your "pre-workout" meal
- Now we subtract the "additional" calories from carbohydrates and protein from the daily energy requirement and add the missing calories from fats (everything as before).
A "training" meal precedes or follows a training session. This means that you can distribute the "extra" carbohydrates however you like, as long as they are all consumed within the training window. In general, it is recommended to simply halve the total amount and consume it before and after training.
An example of a five-meal TCD diet (on a training day) for a person with 75 kg of muscle mass and high insulin sensitivity, following a 3000 calorie per mass diet:
| Squirrel | carbohydrates | Fats | |
|---|---|---|---|
| 1st meal (before training) | 30g | 40g | 20g |
| 2nd meal (after training) | 30g | 35g | 20g |
| 3. Meal | 30g | 10g | 30g |
| 4. Meal | 30g | 10g | 30g |
| 5. Meal | 30g | 10g | 30g |
Thin tincture of TsKD and TKD
Keep in mind that the carbohydrate intake recommendations above for cyclic and targeted ketogenic diets are just a starting point. It is impossible to develop a comprehensive and optimal diet that meets the needs of everyone reading this article because there are so many factors to consider.
For this reason, as mentioned earlier, when mastering such advanced versions of ketogenic diets as TKD and CCD, you need to be careful, thorough, and open to experimentation. You will learn over time what works best for your body. Always listen to your body and be prepared to make 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 days of carbohydrate intake per week, do so. The carbohydrate requirements recommended in this guide are based on experience rather than rigorous scientific research, and feel free to adjust them to suit your individual needs.
And the last piece of advice, especially relevant regarding TKD. For meals that contain a lot of carbohydrates, you should reduce the fat content. This doesn't mean that you shouldn't get fat at all in your pre-workout meal, you just need to eat a balanced diet and spread the lion's share of fat across the rest of your meals.
Opinion on the role of saturated fat in the ketogenic diet
When you start a ketogenic diet, the amount of saturated fat in your diet inevitably increases. However, this does not mean that you should rely entirely on saturated fat and ignore polyunsaturated fat intake.
There is considerable debate about how much saturated fat is considered too much in a ketogenic diet. Many people who have tried the ketogenic diet insist on large portions of foods such as butter, fatty red meat, whole dairy products, etc.
Saturated fats are linked to the production of sex hormones (androgens) in men's bodies, so drastically reducing their consumption can hardly be called a good idea. However, chronic 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 proportion of saturated fats in the diet to 20-30% of total fat. That is, if a person consumes 150 grams of fat daily from food, they should try to limit the amount of saturated fat to 30-45 grams per day.
FAQ
Ask:Is it possible to include main carbohydrate sources in the ketogenic diet menu?
Answer:Some adherents of the ketogenic diet categorically argue that alkaline carbohydrate foods should be completely excluded. However, for larger people who can consume more carbohydrates and still remain in a state of ketosis, it is possible to allow for "errors" in the diet in the form of grains, fruits, and starchy vegetables.
Ask:Can you eat more protein and less fat on a ketogenic diet?
Answer:Yes, but keep in mind that consuming too much protein simply leads to increased gluconeogenesis in the liver, which in turn causes glucose to become the primary source of energy again.
Ask:Do I need to use ketone test strips to ensure my body has entered the state of ketosis? Should I even worry about whether I have reached this state or not?
Answer:You 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, fats and ketones will cover the lion's share of your body's energy needs.
Ask:Can I use artificial sweeteners and sugar substitutes on a ketogenic diet?
Answer:In most cases, yes. However, keep in mind that some sugar substitutes contain small amounts of fillers such as maltodextrin and dextrose. If you consume too much sweeteners, the amount of these fillers in your diet can reach worrying levels.
Ask:Is the ketogenic diet safe for people with high cholesterol?
Answer:Generally safe, especially if the majority of fat comes from unsaturated sources. However, if you suffer from chronic diseases, it is advisable to ask your doctor this question and only proceed with the ketogenic diet after his blessing.
Ask: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, like any nutrient, plant fiber contains calories.
Ask:After high-carb meals (carb-loading), my stomach bloats and I enter a sleepy state. What should I do?
Answer:You can try increasing the frequency of meals and distributing carbohydrate foods more evenly. Or try to consume the lion's share of carbohydrates in the evening, when you can finally relax after eating and tune in to passive rest.
Ask:When I first tried the ketogenic diet, I felt out of place. It's okay?
Answer:Many people feel exhausted within a few weeks, especially if their diet previously focused on foods rich in carbohydrates. However, if your performance does not recover over time, try TCD or CDT and see if that solves the problem.
Diploma
I hope this in-depth look at the ketogenic diet has taught you a lot and provided you with useful information to help you get started. Remember that you need to be experimental and listen carefully to your body's signals.
Many people use a low-carb, high-fat diet with great success, while others feel poorly on a ketogenic diet and are unable to function or function normally. If you find yourself in the second group, don't try to force your body into a ketogenic diet for the sake of the diet.
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 exactly that when setting new goals. It doesn't matter how good a diet seems on paper and in theory if you can't stick to your plan. Do what works best for you and stay on track for the long term. This is the secret of success.