Once this state is reached you are in a state of ketosis whereby the brain and tissues run off ketones as opposed to glucose and you’ re on your way to becoming a genuine fat burning machine!
Once I’ m keto adapted what’ s next? After the initial induction period of 2-3 weeks there are many ways to personalise this diet to make it more of a lifestyle based diet, and / or performance-based diet.
Three versions of the modified ketogenic diet that are best known and applied are the standard ketogenic diet, targeted ketogenic diet and a cyclical ketogenic diet.
Standard – This is very simple, its simply to continue the same style of eating that that was used during the adaptation phase: 75 % fat, 20 % protein and 5 % carbohydrate. This is consistently adhered to 7 days a week and calorific intake adjusted up or down once adapted to fit the goal requirements.
Targeted – Here some carbohydrate’ s are allowed, typically 30-50g, however, this can be increased depending on the demands of the person / athlete adopting the diet. The key here is that these carbohydrates should be targeted around the workout period. This would mean taking in some carbs pre-workout, or intra, or some post-workout carbohydrates, however, I would place the emphasis here on pre-workout intake as its going to be used up during the workout to fuel training and quickly allow the transition back into ketosis after training. There are complexities here
which I shall expand upon in coming articles.
Cyclical – This is possibly the most popular version of the ketogenic diet, and was first promoted by Dr Mauro Di Pasquale when he released his anabolic diet. Later adaptations by Kiefer with carb night have also raised awareness recently. The cyclical approach means that periodically carbohydrates will be reintroduced for a set time period varying typically from 1 meal to 1 day; for example, Monday- Saturday a standard ketogenic diet will have been adhered too and on a Sunday carbohydrates will be consumed before resuming with standard keto eating on the Monday. This serves the purpose of allowing the athlete to have a more flexible lifestyle and retain an element of positive social interactions, plus also replenishing glycogen stores to fuel another week’ s intense training.
Whichever ketogenic diet approach you adopt, when applied appropriately and diligently, individuals typically experience a very noticeable boost to mental and physical performance, alongside a reduction in body fat, and potentially an increase in lean muscle tissue.
Next month, we will explain how to create your own ketogenic diet, calculating each part of the diet to your requirements.
Joe Binley: founder of CustomizingKeto. com Instagram: @ joeb _ ad
Web: www. projectad. me
MARCH 2018 | FLEX 79