Different types of Ketogenic diets

We have discussed earlier about the concept of “ carb cycling” through our blog on how carb cycling helps in weight loss(https://thesushantkumar.com/2019/05/17/carb-cycling-how-it-helps-in-weight-loss/).

Carb cycling is also referred to as cyclic ketogenic diet(CKD). Today, we are going to discuss about different types of Ketogenic diets & help you decide if one of them might be a good tool to meet your weight loss goals

There are standard ketonegic diet(SKD), targeted ketogenic diet(TKD) & cyclic ketogenic diet(CKD). 

Standard Ketogenic Diet(SKD)

We have discussed about Ketosis in our earlier blog. This article specifically discussed standard ketogenic diet(SKD). This diet is super awesome for fat loss & low level of activity is said to increase the benefits of ketosis. When your body is deprived of carbohydrates(glucose), your body relies on fat to generate energy to carry out daily activities. When fats are broken down by the liver, yo get Ketone bodies.

Our body generally operate in state of glycolysis where it uses carbohydrates(glucose) to generate energy. However, when you are in fasted state & low on carbohydrate fuel, your body enters Ketosis. It is the state when your body burns the most fat. You can make your body into fasted state by shifting to low carbohydrate, medium to high fat & medium to high protein.

For someone consuming 1500 calories in a day, low carbohydrate means consuming 98 grams per day(26% of total calorie intake). A very low carbohydrate diet means 10% of total calorie value shall come from carb(37 grams of carbs). Rest all calories comes from fat & proteins.

Is standard ketogenic diet for you?

However, if you are in a medical condition, consult a doctor before adopting Ketogenic diet since it will lead to dehydration, fatigue & vitamin deficiencies initially when your body is adjusting to Ketosis. 

This type of diet will not be suitable for folks who are moderate to heavily active since it is low in carbohydrates. Fats are long term endurance energy source.

It is important to note that fats cannot be metabolised as fast as carbohydrate. Therefore for body lifters , athletes & folks who have active workout lifestyle & need short & powerful boost of energy , SKD may not be that useful. There is also the possibility of losing muscle mass since with low carbs & fats taking more time to metabolise, body will resort to breaking of muscle tissue to expend energy.

So what solution does athletes, body builders, active lifestyle folks have to keep fat at bay while maintaining their muscle mass? Targeted ketogenic diet & cyclic ketogenic diet(carb cycling)!

Targeted Ketogenic Diet

In targeted ketogenic diet, carbohydrates are consumed immediately around exercise to refill those glycogen stores that shall help in preventing lean mass loss without impacting fat burning effects of Ketosis. However, this will help you gain muscle mass. This is considered as the next step beyond SKD since you are still following Ketosis for rest of the day, unlike carb cycling. This is beneficial for those doing fairly intense exercise( beginner to intermediate level). So how much carbs you should consume is the question? Ideally you should take around 50 grams of carbs 30 minutes before the exercise. Post workout, you should not prefer carbs since you want to return to Ketosis as quickly as possible. So since you want to spike sugar level to fuel your body before the workout, you should consume simple carbs. 

TKD faces similar problem as does SKD. Since its still a Ketosis( saving small period in a day), you will still face fatigue & dehydration. Body will also take more time to adjust to TKD since you are going in & out of it. Besides, promoting simple carbs will not go well with those looking to nurture healthy relationships with food

Cyclic Ketogenic Diet

This is the most modified version of SKD. Instead of consuming some carbs around workout, you  cycle high carb, low carb & no carb equally through the week. No carb days are generally very low carb consumption ( 5 to7% of total calories). During this no carb, lot of water should be consumed. 

The purpose is same to refill the glycogen stores to sustain the energy & prevent muscle loss. However carbohydrates consumption are increased & for longer period for those at advanced workout level. High carb days are generally for days when you do intense & challenging workout & then you rotate for low & no carb days. If you workout in the morning, start with low carb day before high  carb since it will give you enough carb to sustain the workout. 

Consuming carbs after workout can be helpful since it will help you refill your glycogen stores to prepare for the next workout which can take over a day( 24 hours). Order of carb cycle can be changed if you feel glycogen stores may be lacking before workout in ongoing schedule.

Like other forms of Ketosis, CKD also have its share of side effects. Besides, this is a bad choice for those who indulge in light to moderate workout schedule since you will not sufficiently burn the glycogen stores you refilled. Ultimately, this will lead to potential weight gain. For heavy workout folks, this diet will help you stay lean & prevent losing of muscle mass.