If your energy levels are suffering in the gym during keto, this style of eating might work for you. The glucose is meant to boost performance, and you return to ketosis after the workout. How do you practice targeted keto? You follow the standard keto diet, but eat more carbs 30 minutes to an hour around workouts. You might eat approximately 150g of net carbs during carb refeed days. One to two days a week, however, you indulge in a “carb refeed,” in which you eat slightly more nutrient-dense carbs, like sweet potatoes and butternut squash. With cyclical keto, you follow a standard keto diet most of the week. Most traditional keto followers eat as few as 20g of net carbs per day. Standard keto diet rules typically dictate a macro breakdown of 75% fat, 20% protein and 5% net carbs a day, every day.
Here are a few different approaches to a high-fat, low-carb diet: SKD (standard keto diet) Some people can stay in ketosis with slightly more carbs in their diets, depending on their activity level, and that’s perfectly okay.
There are different approaches to this style of eating, and it’s in your favor to find what works for you. The keto diet for beginners seems like all fat, no carbs and lots of bacon and cheese-but that’s not the case. Related: What is Metabolic Flexibility and How Can You Achieve It? Different types of keto diets Starting with strict keto might work initially, but you may need to adjust your diet based on your lifestyle.įor example, if you train at high-intensity levels, consider a cyclical or targeted keto diet to strategically incorporate more carbs, which can help fuel a gym session or long run. Keto is not a one-size-fits-all solution, so take advantage of your options. The quality fats you eat on a ketogenic diet do more than feed your day-to-day activities-they also feed your brain. More than 60% of your brain is fat, so it needs a steady supply of fat to function optimally. More energy in your cells means more energy to get stuff done. Ketosis also helps the brain create more mitochondria, the power generators in your cells. In metabolic fat-burning mode, your body can tap into fat stores for energy. However, that’s not the case on the keto diet. Let’s paint a picture: You know the feeling you get after having a big bowl of pasta for lunch? Your blood sugar levels crash after processing all those carbs, and the rest of the day becomes naptime. When your body uses ketones for fuel, you won’t experience the same energy crashes or brain fog as you do when you’re eating a lot of carbs. Your body can also produce ketones when you’re intermittent fasting or taking keto supplements. The keto diet is just one way to get your body to make ketones. Related: Is Fat Good For You? Everything You Need to Know About Dietary Fats What is ketosis?īy eating very few carbs, your body enters ketosis-a metabolic state where you burn fat instead of carbs for fuel.
And by following this eating approach, you can reap the rewards of ketosis. The keto diet revolves around keeping carbs at a minimum, fueling up with quality fats like grass-fed ghee and butter and consuming a moderate amount of high-quality protein sources. But just like a hybrid can run on gas or electricity, your body has another source to make energy: fat! Your metabolism turns carbs into glucose for energy and stores the leftovers as glycogens in your muscles and liver. With the standard American diet, you generally rely on carbohydrates, like bread and pasta, for fuel. Eating keto means consuming fewer carbs and more fats, which changes which fuel your body utilizes for energy (fat instead of carbohydrates). In fact, your brain and body benefit from healthy fats, regardless of what diet you follow. You may have heard the old low-fat weight-loss mantra, “Fat makes you fat.” It’s actually not that simple.
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