The Targeted Keto Diet (TKD) uses a specialized approach to the Keto Diet. It can cut stomach fat faster. Keto is like a marriage; it doesn’t work if you cheat! “Don’t blame the butter for what the bread did” Too many of the wrong types of calories will make you fat. The processed foods we eat create the world’s obesity epidemic. Many experts call obesity the silent killer. The Keto Diet uses a smart approach to end and prevents obesity. It has many exciting benefits for the human body. The Keto Diet improves your health, life expectancy, and fitness.
Use the Targeted Keto Diet to stay in Ketosis and improve your energy levels during workouts.
Targeted Keto Diet calls for more carbs before a workout. It uses the macronutrient ratio of 65-70% fat, 20% protein, and 5-10% carbohydrates. The body uses more carbs during a workout to maintain muscle. You deplete glycogen stores during exercise. When the body cannot find glycogen, then it burns muscle fat and muscle for energy. Also, the muscles become weaker due to the lack of energy. Targeted Keto Diet allows you to work out hard while staying on the Keto Diet. As long as the carbs get burned during the workout, you will stay in Keto. Targeted Keto is similar to Cyclical Keto in the way it provides more carbs but differs in why it provides more carbs. Targeted Keto provides more carbs around an event (workout). Cyclical Keto provides more carbs around a specific time.
What are the pros and cons of the Targeted Keto Diet?
When you eat carbs, your blood glucose levels elevate, and your body’s ketone production drops. Consuming more than 12.5 grams of carbohydrates at once is enough to kick you out of ketosis. But the Targeted Keto Diet says you can eat double this amount before your workout.
Imagine that you eat 30 grams of carbs before your workout. As soon as you burn 120 calories, you have burned off the carbs, and you stay in ketosis. You can do this in under 30 minutes when you exercise hard. So, it’s not a big deal in the grand scheme of things.
How does food affect your body’s energy needs and fitness goals?
Food provides different functions in the body. While calories determine how fast you gain and lose weight, the types of food you eat determine how you feel. The three macronutrients play different roles in the body.
Protein builds muscle and other cells. Fat provides energy at a slow and balanced rate. Also, your body stores it around the stomach, and other muscles for later use. Carbohydrate supplies power to the body faster than the others. Moreover, your body stores it in muscles, turn it to fat, and uses it later.
The body needs all three at different times to meet its needs. When your needs change, so should your food. As you work out, you need protein to build muscle and carbs for fast energy. Fat cannot meet the energy needs during training. A slow source of food energy cannot keep up with quick exercising energy consumption. During exercise, you must match fast (carbs) with fast (exercise). The Targeted Keto Diet allows you to meet your energy needs with your diet.
Why do you need to work out on the Targeted Keto Diet?
Fitness experts identified the Keto Diet as a unique solution to burning stomach fat. Eating a small number of carbs creates the process known as ketosis. In Ketosis, the body begins to use fat for energy instead of sugar.
The build-up of fats in the body makes cholesterol and causes cardiovascular disease. With the Keto Diet, you can eat even more by exercising. The Keto Diet works better when you perform low-intensity workouts. Exercising is the most effective way to maintain a healthy lifestyle on the Keto Diet. Exercise creates a healthy lifestyle by balancing the body’s energy levels. When there is too much energy in your body at one time, it causes health problems.
The best diets help you to lose weight and improve your fitness through exercise.
The Keto Diet enables you to eat and exercise at a moderate level. When it comes to your fitness, give your food priority because it controls the process of ketosis. Even though your diet comes first, exercise plays a vital role in the process. Exercising helps you to build lean body mass and improve cardio. Also, it enhances emotional and mental health.
How does exercise affect weight loss, energy levels, and fitness?
- Aerobic Exercises: cardio, long duration- low intensity, fat burning
- Anaerobic Exercises: weightlifting, short term- high intensity, carb-burning
- Flexibility Exercises: yoga, stretching, support soft tissue, increased range of motion
- Stability Exercises: balance and core training, supports alignment, improves balance, body control
Aerobic (cardio) exercises: requires you to exercise for at least 30 minutes. Also, it is a low-intensity workout that increases fat-burning. Aerobic exercise uses oxygen to burn stomach fat, causing you to breathe more.
Anaerobic (weightlifting) exercises: are recognizing by a short burst of energy. It uses a lot of power in a short amount of time. The body keeps the energy at the muscle to perform anaerobic exercises. This type of energy comes from carbohydrates.
Stability exercises: like core training and balance exercise, can achieve body alignment. Also, they can strengthen muscles and provide better control of movement.
Why you need the Targeted Keto Diet to perform intensive exercises.
- The body burns fat when you perform an exercise at low intensity and moderate levels.
- The body needs more carbs when you perform high-intensity and anaerobic workouts.
- Intensive exercise makes it difficult to stay in Keto. High-intensity training requires a high amount of carbohydrates during and after a workout.
The body needs more carbohydrates during a workout to meet its energy needs.
When in Ketosis and performing high-intensity exercise, you struggle to focus. The body needs carbs to focus during high-intensity activities. People who love to work out and follow the Keto Diet turn to Targeted Keto Diet. It allows you to eat 15-30 grams of fast-acting carbs – 30 minutes before training.
Get the optimal health benefit of a workout combined with the Targeted Keto Diet
The primary cause of anxiety today is bad carbohydrates and poor nutrition. The majority of people would not need medication if they were eating the right diet. The Keto Diet can regulate your insulin levels and maintain your hormones.
Keto limits the number of carbs you eat. It keeps your insulin levels down and steady. Also, it provides your body with the fat it needs to make more hormones. Moreover, fat gives you a slow and balanced source of energy. How you manage your body’s energy determines your health and fitness. Watch the 11 tips you need to know before starting your bodybuilder journey.
Try the best Keto calculator to better plan your Keto diet:
Units
Gender
Ageyears
Weightstones lbs
Heightfeet inches
Activity Level
Body fat%
Net carbsgrams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Results
Maintenance
Maintenance level is the level at which your weight remains stable.
| Your BMR is: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
Goal
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
| Calories to consume: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
