Part III:

The Diets

Chapter 8: General dieting principles

Chapter 9: The standard ketogenic diet (SKD)

Chapter 10: Carbs and the ketogenic diet

Chapter 11: The targeted ketogenic diet (TKD)

Chapter 12: The cyclical ketogenic diet (CKD)

Having discussed the physiology behind and adaptations to a ketogenic diet, we can now go
about setting up the diet. Before addressing the specifics of the diet, a few general dieting
concepts need to be discussed. The first is to differentiate between bodyweight and bodyfat.
Most dieters use the scale as the only measure of a diet’s effectiveness but this does not give any
information as to what (i.e. muscle, fat, water) is being lost.

The second general dieting topic deals with metabolic rate, and setting calories for fat loss
or weight gain. Most individuals desiring fat loss tend to restrict calories excessively, causing
problems with metabolic slowdown. In this chapter, estimations are made to determine optimal
calorie levels for different goals.

Chapter 9 details how to set up the standard ketogenic diet (SKD) which forms the
template for the other two diets. Specifics regarding carbohydrate, protein and fat are discussed.
As well, the effects of other nutritional substances such as caffeine and citric acid are discussed.
Finally, two sample SKDs are set up.

Although the details of exercise physiology are discussed in chapter 18 through 20, it is a
fact that a ketogenic diet can not sustain high intensity exercise for very long. This mandates
that carbohydrates be introduced into the SKD. Chapters 10 through 12 include discussions of
muscle glycogen and depletion as well as the modifications to the SKD which can be made to
sustain exercise while maintaining ketosis.