The targeted ketogenic diet plan is a variation of the standard ketogenic diet that allows the dieter to consume carbs around workouts.
The standard ketogenic diet restricts all carbs which makes working out difficult as it impacts negatively on energy, endurance, strength and intensity.
If you lift weights (everyone should!) you’ll struggle to complete workouts if you never ingest carbs, even higher intensity cardio or sports will be difficult due to low glycogen levels.
The TKD aims to rectify these issues by providing a small amount of carbs prior to your workout which raises blood glucose levels temporarily so you can workout effectively.
Because the amount of carbs ingested is small (25-50g) it shouldn’t prevent you getting back into ketosis after your workout.
Sample Targeted Ketogenic Diet Plan Week
|
Day
|
Diet Type
|
Workout
|
Carb Intake
|
|
Monday |
SKD Diet | Workout | Under 30g + 25-50g pre workout |
|
Tuesday |
SKD Diet | Under 30g | |
|
Wednesday |
SKD Diet | Workout | Under 30g + 25-50g pre workout |
|
Thursday |
SKD Diet | Under 30g | |
|
Friday |
SKD Diet | Workout | Under 30g + 25-50g pre workout |
|
Saturday |
SKD Diet | Under 30g | |
|
Sunday |
SKD Diet | Under 30g |
Who is an SKD for?
As the SKD doesn’t include regular carbohydrates it wouldn’t be recommended for someone who works out regularly either weight training or doing any kind of higher intensity aerobics.
People who lead a sedentary lifestyle with little (light aerobics) to no exercise are who this category are aimed at.
It would also be a good option for people who over heavily overweight and who find exercise uncomfortable. The SKD can get fat loss started and help control the urges for carbohydrates and regulate hunger pangs.
You can then switch to a more flexible approach which includes more carbohydrates once your weight has been reduced and you’re able to exercise without too much pain.
Pros and Cons of the SKD
Aside from the benefits of all ketogenic diets (decreased hunger, fullness after meals etc) there are pros and cons specific to each style of ketogenic dieting.
Let’s take a look at the plus points and negatives of the SKD:
Pros
- Regulates hunger pangs and carb cravings well
- Weight loss without exercise required
Cons
- Less food variety due to total carb restriction
- Can be hard to maintain without “breaking” the diet by eating carbs
- Fat loss hormones (Leptin, Ghrellin) need resetting to keep weight loss occurring, without a higher carb day they aren’t reset
- Only low intensity exercise (walking, slow cycling etc) can be sustained
In my opinion there are more downsides that benefits to the SKD and my preference remains the Cyclical Ketogenic Diet.
Summary
Every type of ketogenic diet starts with an induction phase of 10 – 14 days following the SKD. The goal of this is to establish ketosis which is the state where the body can burn fat for fuel.
Once ketosis has been established you can then begin introducing carbs either around your workouts as per the Targeted Ketogenic Diet Plan or on weekends as per the Cyclical Ketogenic Diet Plan.
If you workout with weights or just think following a standard ketogenic diet plan will be too restrictive then you may be better suited to a different type of ketogenic diet.
Check out the other keto styles and figure out which is right for you.
Find Out More
All ketogenic diet styles are covered in Lyle McDonalds The Ketogenic Diet which is bible of ketogenic dieting and covers everything you need to make the keto diet successful.
You can find out more information about the book at my Ketogenic Diet Plan page.
