Section 2: Choosing a diet Three related but distinct dietary approaches are described in previous chapters. These are the standard ketogenic diet (SKD), the targeted ketogenic diet (TKD), and the cyclical ketogenic diet (CKD). Although it is not this book’s goal to suggest that dieters choose a ketogenic diet over another dietary approach, a question which does arise is which of the three ketogenic diets is appropriate for a given individual. The major determinants of which diet is the best choice for any given individual are the amount and type of exercise being done, as well as some certain health related issues.
The SKD The SKD described in this book is no different than a myriad of other dietary approaches which are currently in vogue, although greater specifics regarding calorie and protein intake have been given. The SKD is most appropriate for individuals who are either not exercising, or who are only doing low- or moderate-intensity aerobic exercise. As discussed in chapter 18, a diet devoid of carbohydrates can sustain this type of exercise. However those individuals who are performing any form of high-intensity exercise such as weight training will not be able to use the SKD for any extended periods of time as exercise performance will suffer. Additionally, many individuals involved in long-duration endurance activities tend to find that performance is enhanced by adding carbohydrates to their diet.
The CKD The CKD alternates periods of ketosis with periods of high carbohydrate eating. Due to the structure of the CKD, it is critical to fully deplete muscle glycogen between carb-up periods. For individuals wishing to use a 7 day cycle (5-6 days of ketosis, 1-2 days of carbohydrates), this necessitates a fairly high volume and intensity of training. This makes the 7-day CKD most appropriate for fairly advanced exercisers and weight trainers. Beginning exercisers may not be able to do the amount of exercise necessary, at a sufficient intensity, to fully deplete glycogen. Individuals who are using the ketogenic diet for various health reasons (such as hyperinsulinemia or hypertension) may find the CKD unworkable as the hormonal response to high-carbohydrate consumption can trigger the exact health consequences which are being treated with the ketogenic diet. Additionally, some individuals find that their food intake is uncontrollable during a full carb-load, for either psychological or physiological reasons. In this case, a CKD is not an appropriate dietary choice.
The TKD Within certain limits, the TKD can sustain high intensity exercise performance, although perhaps not as well as the CKD. The TKD is generally most appropriate for beginning and 168