Big D
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the only article i have to hand is the following one, unfortunately i dont remember where i got it from as it was quite a while ago, if anyone knows who did this then feel free to add it as i'm not passing this article off as my own work.......
Targeted Keto Diet (tkd) Vs. Cyclical Keto Diet (ckd)
There are three major ways to do a ketogenic diet. The first is a 'Standard Ketogenic Diet', or a SKD. This is where you restrict carbs, go into ketosis, and stay there for long periods until you reach your goal, sometimes going back on carbs for a couple days or a week at a time. Next is a 'Targeted Ketogenic Diet', or TKD. A TKD is the same as an SKD, but you take in 25-50 grams of carbs about 30-60 minutes before weightlifting workouts to supply energy for the muscles (therefore any believe the TKD makes it much more suitable for people who lift weights). These carbs are burned during the workout, and are usually not counted towards your daily limit. Last is a 'Cyclic Ketogenic Diet', a CKD, which is much more complex, you go into ketosis during the week, and do 'carb-ups' on the weekends.
Main difference between TKD and CKD:
In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training. [* i'm going to add a point here that for optimum fat loss avoid carbs immediately after training. I posted a thread a while back after doing some research that suggested post w/o carbs decreased the amount of GH released. So for best results, on a TKD take in your carbs before the w/o]
You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source. [*someone better versed in the art of insulin injection usage to bring on an immediate state of ketosis - feel free to pipe in. But as we all know, insulin is tricky and often best avoided if you have minimal experience with it.]
In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.
In both cases:
Start at 10% under caloric maintenance levels or multiply 12*bodyweight (pounds). You can adjust the amount of calories based on the progress you observe. Eat meat, bacon, fish, mayonnaise, heavy cream, cream cheese, hard cheeses (limit their consumprion to small amounts because many contain some carbs) and oils.You can use artificial sweeteners but not sorbitol. Citric acid kicks some people out of ketosis, so you may have to avoid it. (It’s found in diet sodas). Drink more than 1 gallon of water per day. Avoid alcohol consumption: it won't kick you out of ketosis but it will stop lipolysis (temporarily, of course).
What's the best for me?
If your want to sustain high-intensity exercise, TKD is your best bet. With CKD, you can only have 1-2 good workouts, the day(s) after the carb-up. Then, your workouts will become weaker and, some beleive, counter-productive. On the other hand, with the CKD, you enjoy a 1 or 2 day carb feast and your mood is great. Finally, it is obvious that in the TKD you are going to burn some more bodyfat. The choice is yours.
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Both the TKD (targeted ketogenic diet) and the CKD (cyclical ketogenic diet) are ketogenic diets, meaning one restricts carbohydrate consumption so as to enter a state known as ketosis. In the absence of sufficient dietary carbohydrates the body starts producing ketone bodies from fat. It then uses these as fuel in place of glucose. Now, there are a lot of people who have an almost fanatical devotion to ketogenic diets. These people see ketosis as a magic, fat-burning, muscle-sparing state which has no equal. The literature, however, does not back this up. As Lyle McDonald points out in his definitive book on the subject ‘The Ketogenic Diet': “It is impossible to state unequivocally whether a ketogenic diet will be better or worse in terms of fat loss and protein sparing than a carbohydrate-based diet with a similar calorie level. This is largely due to the paucity of applicable studies done with reasonable calorie levels and adequate protein. In essence, the definitive studies, which would apply to the calorie and protein recommendations being made in this book, have not been done." (3)
Since we can't even say that ketogenic diets are, on the whole, superior to higher-carb approaches, it’s pretty clear we're not going to be able to say which subtype of the ketogenic diet is best. Neither approach is probably going to result in significantly better results than the other. Given the lack of controlled studies on the subject, I think the only real way to compare the two diets is from a performance standpoint, and how tolerable they are--which is going to vary from person to person. As a result, you’ll have to rely on a bit more subjectivity and anecdote in this answer than I might normally allow myself.
First, let’s look at the downsides of the CKD. The biggest problem, I think, is the effect the CKD can have on training intensity. Many people simply find it impossible to have a great training session while in ketosis. This is partially due, of course, to the reduced glycogen stores that result from such a diet, but, perhaps, more importantly, lowering carbohydrate intake can put one in a state of metabolic acidosis which will seriously hamper one's ability to train intensely. (2) When I employed the CKD myself, my training sessions would quickly, and without fail, result in nausea and light-headedness. It was only through the liberal use of stimulants like caffeine and ephedrine that I could get through them at all. Some people feel great while in ketosis, though. They are able to train with sufficient intensity and don’t seem to have any problems.
The second problem I see with the CKD is that most people adapt their training to accommodate their diet. Personally, I think this is one of the cardinal sins of dieting. (One’s diet should support whatever training protocol is being employed, not vice-versa. Of course, this isn’t to say that I think a reduction in volume and/or intensity is not required when on submaintenance calories.) Usually, this means the person is performing several ‘heavy’ sessions (usually an upper-lower split) in the beginning of the week using multiple, high-rep sets, and then a ‘light’, depletion workout towards the end of the week which occurs before the carb-up and is intended to help maximize glycogen storage. I don’t know of anybody who trains in this manner while trying to put on size or gain strength, so, to me that suggests it shouldn’t be used at all. Of course, one doesn't need to follow the guidelines set forth by people like Dan Duchaine and Lyle McDonald. You can use any approach you wish with the CKD; it's just that it will probably be less than optimal.
The last potential problem with the CKD is that the carb-up makes some people feel sluggish, and just generally crappy. These peoples’ bodies have adapted to a lowered carbohydrate intake and suddenly there is a huge influx of carbohydrates to which their bodies are now unaccustomed. Personally, this was never a problem for me; the carb-up was the only period of the CKD during which I felt okay.
Now, let’s look at the TKD. The TKD has a number of advantages over the CKD. First, it is not tied to any specific training protocol and is easily adapted to whatever routine one might currently be using; second, the TKD, rather than relying on a massive carb-up which leaves some individuals sluggish, involves consuming small amounts of carbs prior to, or following, exercise. In contrast to the CKD, it allows one to maintain training intensity.While I’ve mentioned the lack of a carb-up as a positive it is actually, in my opinion, the biggest disadvantage to the TKD. Lately there has been a great deal of interest in a hormone called leptin and the vitally important role it plays in the success (or failure) of one’s diet. This is an immense subject, but let me give at least a brief explanation. Leptin is an anti-starvation hormone, and leptin levels are determined primarily by bodyfat percentage and food intake. When leptin levels fall (as they do at the beginning of a diet) a cascade of negative hormonal effects occur. The results are a greatly increased appetite and a reapportioning of calories toward fat stores. (1) While this would have kept our ancestors alive during times of famine, they are exactly the opposite of what a dieter wants. It is now thought that short term, massive carbohydrate overfeeding (aka the carb-up) will help to reduce this inevitable drop in leptin (4). So, you can understand why the lack of a carb-up in the TKD can be considered a major
disadvantage.
Okay, so I guess I haven’t really answered the question. As you probably now realize, there really isn’t one ‘correct’ answer in this instance. So, I’ll offer my own horribly subjective answer. Actually, rather than favoring the TKD or CKD, I feel a combination of the two is the best approach for most people. Ingesting a moderate amount of carbohydrates before and/or after exercise (as with the TKD) will help to maintain performance. Incorporating regular refeeds (as with the CKD) will help to maintain leptin levels which in turn help maintain fat loss, curb hunger, and help you hold on to precious lean body mass.
References:
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1. Jequier E. Leptin signaling, adiposity, and energy balance. Annals of
the New York Academy of Sciences. 967:379-88, 2002 Jun.
2. Maughan RJ. Greenhaff PL. Leiper JB. Ball D. Lambert CP. Gleeson M. Diet
composition and the performance of high-intensity exercise. Journal of
Sports Sciences. 15(3):265-75, 1997 Jun.
3. McDonald L. Volk E (Editor) The Ketogenic Diet: A Complete Guide for the
Dieter and Practitioner.
4. http://www.theministryoffitness.com...s/article18.htm
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