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Targeted Keto Diet (TKD)

Target Keto Diet

What is the Targeted Keto Diet, and how can it help you to burn stomach fat? 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 causes obesity. Besides the Coronavirus, the world also must deal with an obesity epidemic. Many experts call obesity the silent killer. The Keto Diet is known as a smart diet to eliminate and prevent obesity. It has many vigorous benefits for the human body. The Keto Diet improves your health, life expectancy, and fitness.

Targeted Keto Diet (TKD)

The Targeted Keto Diet calls for more carbs before a workout. Targeted Keto Diet (TKD) contains the macronutrient ratio of 65-70% fat, 20% protein, and 5-10% carbohydrates. More carbs are needed during a workout to maintain muscle glycogen that exercises deplete. It is similar to the Standard Keto Diet (SKD) but relies on the number of carbs to fuel muscles before a workout. Targeted Keto Diet is different from Cyclical Keto Diet (CKD) because TKD targets the number of carbohydrates where CKD targets the time frame of carbohydrates. The Targeted Keto Diet is different from the High Protein Keto Diet (HPKD) because TKD targets carbohydrates where HPKD targets proteins.

The Pros and Cons of Targeted Keto Diet:

When you eat carbs, your blood glucose levels elevate, and your body’s ketone production drops. Typically, 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 have 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 are back in ketosis. You can accomplish this in under 30 minutes when you exercise vigorously. Therefore, it’s not a big deal in the grand scheme of things.

Workout Plan for Targeted Keto Diet: 

The Keto Diet has been identified as a unique idea that consists of very low-carbs, high-fats, and protein. Consumption of a small amount of carbohydrate creates the process known as ketosis because the body begins to use fat for energy instead of sugar.

Why You Need a Workout on the Targeted Keto Diet?

The accumulation of fats in the body, which are known as cholesterol, may cause cardiovascular disease.  With the Keto Diet, fat can be burned 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. Dieting and exercise create a healthy lifestyle by balancing the body’s energy levels. When there is too much or too little energy in your body at one time, it causes health and fitness problems.

Wake-up and Workout

The Keto Diet enables you to eat and exercise at a moderate level. When it comes to your diet and exercise, you must give your food priority because it controls your sugar levels and the process of ketosis. Even though your diet comes first, exercise plays a vital role in the process. Exercising is a critical pillar of a healthy lifestyle that enables you to build lean body mass, improve cardio, muscular health, and mental health. Exercise prevents and slows the Keto Diet.

Types of Exercise

  1. Aerobic Exercises: cardio, long duration- low intensity, fat burning
  2. Anaerobic Exercises: weightlifting, short term- high intensity, carb-burning
  3. Flexibility Exercises: yoga, stretching, support soft tissue, increased range of motion
  4. Stability Exercises: balance and core training, supports alignment, improves balance, body control

Aerobic (cardio) exercises: it requires you to exercise at least 30 minutes without stopping. Also, it is a low-intensity workout that increases fat-burning. Aerobic exercise uses oxidative energy pathways to perform activities, causing the body to burn body fat.

Anaerobic (weightlifting) exercises: are recognizing by a short burst of energy, such as strength training, cross-fit, and high-intensity interval training. Anaerobic exercise uses the glycolytic energy pathways to perform activities, leading to the reduction of body fat.

Flexibility exercises: such as yoga, increase the range of muscles, support joints, and muscle activities.

Stability exercises: like core training and balance exercise, can achieve body alignment, strengthening muscles, and better control of movement.

Side Effects of Intensive Exercise

  1. The body starts fat burning when you perform an exercise at low intensity and moderate levels.
  1. The body needs more carbs when you perform high-intensity and anaerobic workouts.
  2. Intensive exercise makes it difficult to stay on the Keto Diet because high-intensity training requires a high amount of carbohydrates during and after the workout.

Workout Performance

When you follow the Keto Diet and perform a high-intensity exercise, it will be more challenging for you to concentrate because of the carbs’ need. Many people who love to workout and follow the Ketogenic Diet eventually turn to the Targeted Ketogenic Diet.  The Standard Keto Diet requires an additional 20-50g; exercising on the Targeted Ketogenic Diet requires 15-30 grams of fast-acting carbs – 30 minutes before the workout.

The Optimal Health Benefit of a Workout Combined With the Targeted Keto Diet

The primary cause of anxiety today is the consumption of too many 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 state.

It does this by limiting the number of carbs you eat, which keeps your insulin levels down and steady, and by increasing the amount of fat you eat, which is the main ingredient your body uses to produce hormones. The Keto Diet provides you with optimal health and fitness because it gives your body slow and balanced energy. Too much or too little power simultaneously in your body can damage your body and brain.