Ketogenic Diet: The Complete Guide

We invite you to take a deeper look at the low-carb ketogenic diet and its three options: standard ketogenic, cyclical ketogenic, and targeted ketogenic. This guide includes detailed instructions for creating a meal plan and formulas for calculating nutritional needs.The history of the ketogenic diet stretches back decades, during which time it has gathered many ardent supporters within the bodybuilding subculture. Generally speaking, the ketogenic diet and its variations are diets that are high in fat and protein and very low in carbohydrates (usually less than 10% of total macronutrients); in this diet, the body is forced to use fatas fuel because glucose stores are quickly depleted.For many people, the ketogenic diet is an effective and very correct way to achieve their goals, whether it's building muscle mass, burning fat, building strength, etc. Although the ketogenic diet is primarily used for fitness and health purposes, it is also used in complex treatment algorithms for epilepsy.You may ask, "How is the ketogenic diet different from other low-carb diets? " To be honest, there isn't that much of a difference. Many believe that this nutritional system becomes most effective when the body enters a state called "ketosis" and begins to synthesize ketones to produce subsequent energy (hence the term "ketogenic" diet), and only whenThis transformation is only possible if: Strictly limiting carbohydrate intake. However, this is a short-sighted view of the problem, and we will certainly touch on this issue later.In this guide, we'll take a closer look at the physiology of the ketogenic diet, look at the existing types/variations of the ketogenic diet, learn how to create your own, and provide some simple tips on how to inspire your interest in low carbCompound food appetite. Of course, we'll answer the most frequently asked questions.

What is ketosis?

As mentioned earlier, the ketogenic diet is so named because the restriction of carbohydrate consumption inherent in this nutritional system causes the body to enter a state of ketosis - a special physiological state of increased concentration of ketone bodies.Ketone bodies are organic biomolecules that are soluble in aqueous media and 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 a source of energy.Ketone bodies are continuously synthesized in the body in small amounts, but usually in such low concentrations that they are undetectable in a urine test. However, when levels of ketone bodies increase in the blood (called ketonemia), they begin to be excreted in the urine (called ketonuria); ketonemia and ketonuria 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), ultimately directing metabolism to use fatty acids and ketone bodies as the primary 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 simply through trial and error, and depends largely on your priority goals (more details below).

1. standard ketogenic diet– This is the simplest and most basic ketogenic diet. SCD does not imply a period of replenishment of carbohydrate stores as required by CCD and TKD. It 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).
2. cyclical ketogenic dietis a variation of the nutrisystem that involves short-term carbohydrates to replenish muscle glycogen stores after the body's reserves have been completely depleted. The length of time between carb loads will vary based on personal preference, training intensity, and goals.
3. targeted ketogenic diet- This is the final version of the power system we are interested in. TKD is characterized by a short-term supply of carbohydrates during training. The goal of TKD is to flood the body with glucose to improve body function without long-term suppression of ketosis.

Which option should I choose?

Many factors influence your choice of diet type. It is recommended to start with a "break-in period" on a standard ketogenic diet. After a few weeks of practice, you'll be able to assess how your body responds to dietary changes, how your physical performance changes, and how your energy levels stack up. This will make it easier for you to decide which diet to adopt long-term.You may also be wondering which option is better for losing weight and which one is best for building muscle mass. It must be said that if the total energy value of your diet is consistent with your goals, then the ketogenic diet choice will not be a critical factor in achieving your goals. You might think that CD or TCD would be better for someone who wants to gain muscle mass because carbs save protein and stimulate insulin secretion, while standard CD would be ideal for someone who wants to lose weight because of insulin synthesiswill be relatively low. However, unlike total caloric intake from the diet, these short-term fluctuations in long-range insulin secretion will not be a determining factor.Here is a brief overview of factors to consider when choosing a ketogenic diet:

• SKD. Ideal for people who lead a sedentary lifestyle and whose physical performance is not compromised when severely restricting carbohydrate intake. SKD would also be an excellent option for people who don’t train as hard and have higher insulin resistance.
• tKD. If you train your glutes a few times a week and find that your performance decreases due to long-term carb restriction, it may be worth considering short-term carb loading before or after training. Additionally, TKD would be a good option for people with more training experience who might benefit from a small carb increase but not a large carb load.
• TSKD. The Cycling Ketogenic Diet is often called the "most advanced" of all ketogenic diet regimens. CCD requires one to patiently go through a trial and error phase, during which time one finds the optimal time period between carb loads and determines the amount of carbs needed on load days. If you consider yourself an experienced athlete who trains actively throughout the week and you notice a decrease in performance even in the context of SCD or TKD, then consider a CCD. Maybe this option will help you get back to work as quickly as possible.

Create your own ketogenic diet

In this section, we'll discuss how to determine your body's energy and macronutrient needs; these numbers will serve as your basic guide when creating your SCD diet. Those who choose CCD or TCD must also use the basic calculations of CCD, but with some 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 increase muscle mass should achieve a surplus of the same 500 calories. However, this generalization is too crude without accounting for physiological characteristics and other factors. Additionally, if you choose CDD, you may need to adjust your caloric intake for the week.Here is an example of how to calculate ADS macronutrient intake:

• Use the daily calorie calculator to determine your energy needs;
• 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 start with 30 g)
• Since 1 gram of protein and carbohydrates contains 4 calories, we have (150 + 30) x 4: 720 calories from protein and carbohydrates
• We know that this person should get 1280 calories (2000 - 720) from fat, and since 1 gram of fat contains 9 calories, he should eat approximately 142 (1280 divided by 9) grams of fat per day.

Therefore, this person's daily diet consisted of a total of 150 grams of protein, 30 grams of carbohydrates, and 142 grams of fat. Let's divide this amount between meals.Three-meal meal plan example:<头>

	squirrel	carbohydrate	Fat
first meal	50 grams	10 grams	48 grams
second meal	50 grams	10 grams	47 grams
third meal	50 grams	10 grams	47 grams

5 Meal Meal Plan Example:<头>

	squirrel	carbohydrate	Fat
first meal	30g	5 grams	29 grams
second meal	30g	5 grams	29 grams
third meal	30g	5 grams	28 grams
fourth meal	30g	5 grams	28 grams
fifth meal	30g	5 grams	28 grams

Choosing Ketogenic Diet Foods

There are no strict rules on the ketogenic diet, just like there are no allowed or forbidden foods. Many believe that major sources of starches and sugars should not be included in the diet at all, as this will interfere with the metabolic transition to the state of ketosis, but small amounts of such products are unlikely to be a hindrance, especially for big guys.Good options for the ketogenic diet include:

• Animal protein (especially red meat)
• Eggs (whole or egg whites)
• Fatty dairy products such as cheese, cream, butter, etc.
• Oils, preferably vegetable oils, peanuts, flaxseeds, macadamia nuts, olives and some types of coconut
• Nuts and nut butters
• Fibrous vegetables, especially green vegetables, lettuce, broccoli, celery, etc.

During the loading phase of the ketogenic diet, don't limit yourself and include more sources of starches and sugars, such as fruit, in your diet.

Central control center planning

Now let’s look at how to incorporate carbs into a cycling version of the ketogenic diet.People who choose CC should start with one carb load per week and then adjust the time between load days as needed to meet their individual needs. Be prepared for a lot of experimentation, during which you'll evaluate how many carbs you ate on loading day and how you felt over the following days.The main thing to remember when carb loading is to reduce your fat intake; don't continue to eat large amounts of fat on loading days. But keep your protein intake at the same level (or even increase it to maintain total caloric content). Based on the previously mentioned macronutrient requirements for a 75kg person, here are some basic recommendations for setting up CKD based on individual insulin sensitivity/carbohydrate tolerance:

• Protein requirement 2g/kg dry weight: 150g/day
• For low insulin sensitivity we calculate based on an intake of 2-3 grams of carbohydrate per kilogram of dry weight
• With normal insulin sensitivity, we calculate carbohydrate intake at 4-5 grams per kilogram of dry weight
• For high insulin sensitivity we calculate carbohydrate intake at 6-7 grams per kilogram of dry weight
• Now, as before, we just calculate the remaining calories and divide by 9 to get the grams of fat we need to eat on a carb loading day

Example CDF for a person with normal insulin sensitivity and a lean body mass of 75 kg on a restrictive diet of 2000 calories:

• Monday to Saturday: Nutrient intake must meet 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 carbs into a targeted ketogenic diet (pre- and post-workout in our example).As with CCD, when starting TCD, first assess your body's response to certain amounts of carbohydrates and determine for yourself the best time to take them. Remember, when following the TKD, you must eat enough carbohydrates for optimal performance, but not too much. CKD assumes a period of replenishment of glycogen stores, whereas TKD is only designed to increase energy and performance in the short term.Therefore, if an athlete trains at high intensity 5 days per week, he should consume carbohydrates before and/or after training on those training days. On the remaining days, nutrient intake should correspond to the SCD calculation.Calculating nutritional needs during TKD is really no different than SKD; we just add carbohydrates to the "pre-training" meal on training days. To illustrate how carb training should be planned during TKD, here are the recommendations for the same 75kg athlete in the taper phase, consuming 2000 calories per day, and with some insulin sensitivity/carbohydrate tolerance:

• Protein requirement 2g/kg dry weight: 150g/day
• If insulin sensitivity is low, add 0. 5 g of carbohydrate per 1 kg of dry matter in the "close to training" meal
• To achieve normal insulin sensitivity, add 0. 75 g of carbohydrate per 1 kg of dry matter in "near-training" meals
• If you are highly insulin sensitive, add 1g of carbohydrate per 1kg of dry weight to your "close to training" meals
• Now we subtract the "extra" calories we get from carbohydrates and protein from our daily energy requirements and add the missing calories from fat (everything is the same as before).

Enjoy a "close to training" meal before or after training. This means you can randomly distribute the "extra" carbs as long as they are all eaten within the training window. Generally, it is recommended to split the total amount in half and consume it before or after a workout.An example of a five-meal TCD diet (training day) for a person weighing 75 kg with high insulin sensitivity and eating 3000 calories per body weight:<头>

	squirrel	carbohydrate	Fat
First meal (before training)	30g	40g	20 grams
Second meal (after training)	30g	35g	20 grams
third meal	30g	10 grams	30g
fourth meal	30g	10 grams	30g
fifth meal	30g	10 grams	30g

TsKD and TKD Thin Tinctures

Keep in mind that the above recommendations for carbohydrate intake on periodized and targeted ketogenic diets are just a starting point. It's impossible to create a comprehensive and optimal diet that will meet the needs of everyone reading this article because there are so many factors to consider.Therefore, as mentioned earlier, one must be careful, thorough, and willing to try when mastering advanced versions of the ketogenic diet such as TKD and CCD. As you exercise, you'll learn what works best for your body. Always listen to your body and be willing to make the adjustments it needs.If you eat 30 grams of carbs a day and still feel good in the gym, stick with this strategy; if you feel more comfortable eating carbs two days a week, then do that. The recommended carbohydrate needs in this guide are based on experience rather than rigorous scientific research, and you can feel free to adjust them to meet your personal needs.This last piece of advice is particularly relevant to traditional knowledge. You should reduce the proportion of fat in meals that contain a lot of carbohydrates. This doesn't mean you shouldn't gain weight at all during your pre-workout meal, you just need to eat a balanced diet and distribute most of the fat between the remaining meals.

Thoughts on the role of saturated fat 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 about how much saturated fat is considered too much in a ketogenic diet. Many people who try the ketogenic diet insist on eating large amounts of foods like butter, high-fat red meat, full-fat dairy, etc.Saturated fat is linked to the production of sex hormones (androgens) in men, so drastically reducing its intake can hardly be called a good idea. However, chronic overuse of saturated fat can lead to increased insulin resistance and other metabolic disorders, so depriving the body of these nutrients is not the plan either.In my opinion, in the context of the ketogenic diet, you can safely increase the proportion 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 his saturated fat intake to 30-45 grams per day.

FAQ

1. question:Is it okay to include major sources of carbohydrates in a ketogenic diet menu?answer:Some followers of the ketogenic diet categorically believe that alkaline carbohydrate foods should be eliminated entirely. However, for larger people, they can eat more carbohydrates and still be in ketosis, and therefore may allow for "mistakes" in a diet of grains, cereals, fruits, and starchy vegetables.
2. question:Can I eat more protein and less fat on a ketogenic diet?answer:Yes, but remember that eating too much protein will only cause increased gluconeogenesis in the liver, making glucose the primary fuel source again.
3. question:Do I need to use ketone test strips to confirm that my body has entered ketosis? Should I worry if I have reached this state?answer:You shouldn't take the presence of ketones in your urine and the official state of "ketosis" too seriously. As long as you consume very few carbohydrates in your diet, you'll be using fat and ketones to meet the majority of your body's energy needs.
4. question:Can artificial sweeteners and sugar substitutes be used while on the ketogenic diet?answer:In most cases, yes. But keep in mind that some sugar substitutes contain small amounts of fillers, such as maltodextrin and dextrose, and if you overdose on sweeteners, the levels of these fillers in your diet can increase to alarming levels.
5. 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 suffer from a chronic disease, it is recommended that you ask your doctor about this and only go on a ketogenic diet if he agrees.
6. question:Should vegetable fiber be included in the total caloric intake of the diet?answer:Plant fibers are not listed as "net carbohydrates" on food labels. However, plant fiber, like any nutrient, contains calories.
7. question:After a high carb meal (during carb loading), my stomach becomes bloated and I fall into a lethargic state. what should I do?answer:You can try increasing the frequency of your meals and distributing carbohydrate foods more evenly. Or try eating most of your carbs in the evening, after which you can finally relax and enter a state of passive rest.
8. question:When I first tried the ketogenic diet, I felt out of place. this is OK?answer:Many people feel exhausted within a few weeks, especially if their previous diet consisted primarily of high-carbohydrate foods. However, if your performance doesn't return over time, try TCD or CDT to see if that helps resolve the problem.

in conclusion

I hope this in-depth look at the ketogenic diet has taught you a lot and given you useful information to help you take your first steps. Remember, you have to be willing to experiment and listen carefully to the signals your body is sending you.Many people have great success using a low-carb, high-fat diet, while others feel terrible and cannot function or function properly on a ketogenic diet. If you realize you fall into the second category, don’t try to force your body to 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 this when setting 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 works best for you and stick with it for the long haul. This is the secret of success.