TKD - Targeted Ketogenic Diet for Weight Loss
The Targeted Ketogenic Diet (TKD) is a nutrition system in which you utilize carbohydrates in a very specific window of time to optimize both performance and results. This is a different approach to dieting from the typical Ketogenic low carbohydrate diet in that you do get to consume carbohydrates on training days in order to aid performance in the gym. This is a step by step guide on how to get it done with minimal confusion and maximum results.
The traditional ketogenic diet has some great benefits but also has some down side when it comes to things like performance and also, in some, the issue of metabolic shut down. What the TKD plan has done is created the best of both worlds allowing you to lose fat, improve performance in the gym, and maintain a lifestyle that is conducive to results in and out of the gym.
The benefits of a low carb diet are simple, low insulin levels, optimal blood sugar levels creating a stabilized level thus giving a very even impact all day long, and finally health benefits including lower blood pressure and benefits in LDL and HDL levels. The real key to the fat loss comes from the conversion of fuel from glycogen to ketones (stored body fat) in the body allowing the user to burn the fat stored on their body as energy to get through the day. The other side of that is the insulin levels. Insulin is the only hormone that stores body fat, and the only thing that triggers insulin to spike is carbohydrate ingestion. With a low carb diet you should have very minute amounts of carbohydrates only coming from indirect sources.
The negative side effects of a low carbohydrate diet would be things such as low performance in the gym, feeling groggy and worn down, not having the energy to push the weights like you want to, and depleted cardiovascular levels. When you are on a low carb diet you deplete your glycogen in the muscle. When you have depleted glycogen this begins to effect performance making it harder for the muscle fibers to fire like they should at optimal levels and also making it seem like you need more oxygen for tasks. The TKD plan has removed these issues, taken the best of both worlds and wrapped them into one.
Targeted Ketogenic Diets are designed to utilize carbohydrates (Highly Branched Cyclic Dextrin preferably) to aid the body to reach peak performance in the gym. The way that it works is simple, you will adhere to your traditional low carbohydrate diet throughout the day. Prior to the gym you will then ingest 10-20g of carbohydrates preferably in the form of Highly Branched Cyclic Dextrin (HBCD) due to its low effect on insulin and ability to shuttle nutrients into the muscle and aid in glycogen storage in the muscle, we suggest Intracell 7 as your supplement to get the ideal mix of nutrients for performance and HBCD that you need. During your workout, or intra workout, you will then consume an additional 10g of carbohydrates again from HBCD or 1 scoop of Intracell 7, finally post workout you will have either another serving of HBCD (1-2 scoops of Intracell 7) or an alternative source like Oats or other low glycemic carbohydrates in a 10-20g portion with your protein. Below we have laid out the diet as recommended and also the supplement guide to get you in the best shape of your life:
Daily Macronutrient Breakdown:
Protein: 1g per pound of bodyweight
Carbohydrates: 50-60g per day (Pre, Intra, Post)
Fat: .5g per pound of bodyweight
Primeval Labs Intracell 7 (Amino + HBCD)
Primeval Labs Adrenal Rush v2 (pre workout)
Primeval Labs Pyretic (Fat Burner)
The final piece to the puzzle regarding the TKD plan is off days. On days that you are not training you will adhere to a low carb diet, avoiding all direct carbohydrate sources, and removing the HBCD from your day. We do like to advise that users of the TKD plan include a cheat meal on the final day of their week. This is completely dependent on when you want to place it, if that’s a Friday night then keep in mind it will always be a Friday night. It is important not to juggle the date simply because before you know it you had more than one in a week and it sets the week off. This will help you to keep your metabolism running fast, it will give you whatever glycogen storage you do need for the week, and it will help keep insulin response in the body to avoid big rebounds at the end of your diet.
Something we have found interesting is the TKD plan is something many users say they can maintain for very long periods of time or even permanently. This diet will help you stay lean all year and is very easy to follow. Remember put forth the effort needed to make progress in the gym and stay consistent. We have provided the tools to get you in the best shape of your life, it is now up to you to follow through and make that happen.