Section 2: Choosing a diet
Three related but distinct dietary approaches are described in previous chapters. These
are the standard ketogenic diet (SKD), the targeted ketogenic diet (TKD), and the cyclical
ketogenic diet (CKD). Although it is not this book’s goal to suggest that dieters choose a
ketogenic diet over another dietary approach, a question which does arise is which of the three
ketogenic diets is appropriate for a given individual. The major determinants of which diet is the
best choice for any given individual are the amount and type of exercise being done, as well as
some certain health related issues.
The SKD
The SKD described in this book is no different than a myriad of other dietary approaches
which are currently in vogue, although greater specifics regarding calorie and protein intake have
been given. The SKD is most appropriate for individuals who are either not exercising, or who are
only doing low- or moderate-intensity aerobic exercise. As discussed in chapter 18, a diet devoid of
carbohydrates can sustain this type of exercise. However those individuals who are performing
any form of high-intensity exercise such as weight training will not be able to use the SKD for any
extended periods of time as exercise performance will suffer. Additionally, many individuals
involved in long-duration endurance activities tend to find that performance is enhanced by
adding carbohydrates to their diet.
The CKD
The CKD alternates periods of ketosis with periods of high carbohydrate eating. Due to the
structure of the CKD, it is critical to fully deplete muscle glycogen between carb-up periods. For
individuals wishing to use a 7 day cycle (5-6 days of ketosis, 1-2 days of carbohydrates), this
necessitates a fairly high volume and intensity of training. This makes the 7-day CKD most
appropriate for fairly advanced exercisers and weight trainers. Beginning exercisers may not be
able to do the amount of exercise necessary, at a sufficient intensity, to fully deplete glycogen.
Individuals who are using the ketogenic diet for various health reasons (such as
hyperinsulinemia or hypertension) may find the CKD unworkable as the hormonal response to
high-carbohydrate consumption can trigger the exact health consequences which are being
treated with the ketogenic diet. Additionally, some individuals find that their food intake is
uncontrollable during a full carb-load, for either psychological or physiological reasons. In this
case, a CKD is not an appropriate dietary choice.
The TKD
Within certain limits, the TKD can sustain high intensity exercise performance, although
perhaps not as well as the CKD. The TKD is generally most appropriate for beginning and