The ketogenic diet has a bad reputation for being extremely restrictive, with reducing one’s carb intake to as low as 25 grams. This can be tremendously difficult for most people. Hence, a variation that allows you to squeeze a few more extra carbs sounds like a dream come true.
The targeted keto diet is just like the keto diet but with more room for carbs. It allows you to consume 20 grams of carbs an hour before a workout and immediately after. It’s a way of transitioning after one has been in ketosis for a while. However, one has to follow a strict keto diet for at least 60 days for the body to be completely fat adapted.
Once the body is completely fat adapted, it knows how to use glucose quickly and still produce ketones, which allows a person to stay in ketosis. In fact, adding cabrs to the diet, helps one have better workouts.
“The idea here is that you may protect the body from burning its own muscle for fuel,” explains Ginger Hultin, MS, RDN, CSO, Spokesperson for the Academy of Nutrition and Dietetics.
That being said, the type of carbohydrates consumed does matter. Picking healthy carb options like sweet potatoes, fruit or rice are preffered, as opposed to a donut or a slice of pizza.
This diet can be very effective for endurance athletes, weight trainers, and CrossFit athletes in giving them more energy for their long and intense workouts.
