Chapter 11:
The Targeted Ketogenic Diet (TKD)
Having examined glycogen levels and glycogen depletion in the last chapter, the details of
the first ‘modified ketogenic diet’ can now be discussed. The targeted ketogenic diet (TKD) is
nothing more than the standard ketogenic diet (SKD) with carbohydrates consumed at specific
times around exercise. This means that the general guidelines for constructing a SKD in chapter
9 should be used with the exception that more carbohydrates are consumed on days when
exercise is performed. If fat loss is the goal, the number of calories consumed as carbohydrates
should be subtracted from total calories, meaning that less dietary fat is consumed on those
days.
The TKD is based more on anecdotal experience than research. Invariably, individuals on
a SKD are unable to maintain a high training intensity for reasons discussed in chapters 18
through 20. However, for a variety of reasons,some dieters choose not to do the full 1-2 day carb-
up of the CKD (discussed in the next chapter). The TKD is a compromise approach between the
SKD and the CKD. The TKD will allow individuals on a ketogenic diet to perform high intensity
activity (or aerobic exercise for long periods of time) without having to interrupt ketosis for long
periods of time.
Why pre-workout carbs?
Weight training is not generally limited by the availability of blood glucose. Studies giving
carbs prior to resistance training have not found an increase in performance (1). However,
almost without exception, individuals on a SKD who consume pre-workout carbs report improved
strength and endurance and an ability to maintain a higher intensity of training during their
workout. Anyone following a ketogenic diet who wishes to perform high intensity training can
benefit from the TKD approach.
Very little research has examined the effects of a ketogenic diet on weight training
performance and it is difficult to determine exactly why performance is improved with pre-
workout carbs. It may be that raising blood glucose to normal levels, which only requires a
minimal 5 grams of carbohydrate (2), allows better muscle fiber recruitment during training or
prevent fatigue. Ultimately, the reason why carbohydrates improve performance is less critical
than the fact that they do.
Additionally, individuals performing extensive amounts of aerobic training on a SKD
typically report improved performance with carbs consumed before and during workouts. Even
at low intensities, performance on a SKD is limited by glucose and muscle glycogen. For this
reason, endurance athletes using a SKD are encouraged to experiment with carbohydrates
around training.