Type 2 Diabetes and Healthy Eating: How the Targeted Ketogenic Diet Works
If you are someone who likes to follow a low carb diet plan to better control your blood sugar levels and see faster rates of weight loss, you may be interested in considering a diet plan called a targeted ketogenic diet. .
If you are not familiar with the ketogenic diet plan, this is a very low carbohydrate diet containing only 5% of total calories from carbohydrates. The remaining calories come from 30% protein and 65% from dietary fat. Taken together, these put you in a state called ketosis, where your body is running out of an alternative fuel source.
The problem with this type of diet, however, in addition to the fact that it is difficult to maintain, is that you cannot perform any intense exercise while using it because you are not contributing the necessary amount of carbohydrates to do so. On top of that, food cravings are very likely because let’s face it; it’s hard to go on a carb-free diet. Chances are you love carbs, and cutting them out completely won’t be easy.
Ultimately, nutritional deficiencies can result from this approach. Many of the most nutritious foods in the world are carbohydrates: fruits and vegetables, and even these are limited on this diet.
Enter the targeted ketogenic diet. What is the targeted ketogenic diet? On this diet plan, you will do things a little differently. Instead of keeping your carb intake low at all times, you’ll increase your carb intake by adding more carbs to your diet at times when you’re active. Doing this will give your body the fuel it needs to complete the physical training while ensuring that you can still maintain a good nutritional intake. As long as you choose nutrient-dense foods when selecting those carbs, you shouldn’t have a problem meeting your nutrient needs.
The amount of carbs you add during this time will depend on your goals…
- the amount of exercise you are getting, and
- The intensity,
so keep in mind that it is variable. However, most people can easily get away with 25-50 grams of carbs pre-workout and another 25-50 grams post-workout. This will potentially give you 400 carb calories to play with, so indulge in nutrient-dense foods like…
- sweet potatoes,
If you’re interested in the keto diet but don’t want to do a full keto diet, definitely consider this approach. It may be the best for you.