Targeted (TKD)? Or Cyclical (CKD)? Keto Diet Variation Tactics for Fitness and Bodybuilding

Cyclical and targeted ketogenic diets benefit active people who follow the keto way of eating. Learn how the diets work and adapt them for your lifestyle.

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Please Note: the effects of the keto diet are different for everyone. You should consult with a doctor or health professional before starting any diet plan. This information about the keto diet is presented for educational purposes only and may not pertain to your health condition.

What Is the Targeted Ketogenic Diet (TKD)?

The standard ketogenic diet focuses on reducing carbs and increasing healthy fats in your meals. For fitness-goers and bodybuilders, carb reduction introduces a problem because they require carbohydrates for endurance and muscle synthesis. This is when targeted keto is useful.

A targeted ketogenic diet simply means making modifications to the keto diet so you can get carbs only when necessary, syncing intake of the macro with your workouts to achieve the best results. With a TKD, you’ll eat carbs just before and after your workout. You get the energy boosts to build muscle while still reaping the benefits of keto.

What Is the Cyclical Ketogenic Diet (CKD)?

A cyclical keto diet involves rotating a traditional keto diet plan with a higher-carb diet at select times. Consume regular keto meals about five to six days a week, and then add a cycle of high-carb dieting for the remaining days in the week. Some people call their high-carb days “re-feeding day” because they rebuild the glucose your body has burned during the week.

Should You Choose a Targeted or Cyclical Keto Diet? Or Neither?

Both targeted and cyclical keto diets are beloved by fitness enthusiasts who follow the ketogenic way of eating. But which one is best?

The answer depends on your personal fitness goals. The regular keto diet works well for people who aren’t active. But if you’re looking to boost your performance, CKD or TKD is a good choice—but their results differ.

The cyclical diet is ideal for powerlifting and advanced high-intensity workouts because it helps build muscle. Online publication Better Humans interviewed a keto-enthusiast bodybuilder and that person alluded to using CKD—first starting weekly, then bi-weekly, then monthly—as part of their bodybuilding regimen. When you start a keto diet, your body continues using carbs for fuel. It wants either blood glucose (sugar) or muscle glycogen (stored sugars) for energy. CKD helps your body use carbohydrates at the right time, for energy during workouts and for muscle function, without having to tap into protein. Vegetables provide the perfect balance: they contain healthy fats and low quantities of carbohydrates, and normally you can eat plenty without worrying about breaking ketosis (depending on the food). The general rule for protein is to consume 1 gram per 1 pound of body weight every day for muscle synthesis. Make sure it aligns with your daily ketogenic limit (found using an online macro calculator). If you’re lifting and feeling weak, try lowering your reps until your body is keto-adapted.

The targeted keto diet is ideal for giving you the energy to complete your daily workouts. It mixes traditional and cyclical keto without needing high amounts of carbohydrates or much fat avoidance. If CKD carb-loading isn’t possible, or you don’t need to perform intense endurance exercises, TKD is the better choice.

Should you follow the keto diet if you’re a high-intense competitor? A study published by the Journal of the International Society of Sports analyzed the athletic performances of five people following the keto diet. All the individuals in the study reported low energy levels initially but the levels returned after the activation of ketosis. However, they suffered “an inability to easily undertake high intense bouts.” If you’re training to achieve a specific endurance KPI (key performance indicator), the ketogenic way of eating might not be the best fit or you’ll need to make additional modifications to your keto diet (more vitamins, specific foods, etc.).

How to Start a Targeted or Cyclical Keto Diet

Calculate the Required Macros

Calculate how many calories you need in a day so you can adjust your caloric consumption. You can use an online calorie calculator to get this number.

• If fat loss is your goal…consume 500 fewer calories than you need.
• If muscle gain is your goal…consume 500 more calories above your requirements.

This isn’t an exact number, but it will help you establish a baseline.

Stock Keto-Friendly Foods

Stocked up on the keto-friendly foods you need. Or shop and dine at keto-friendly restaurants and stores. Keto can involve eggs, full-fat dairy products, animal protein, nuts, and oils. You’ll also need healthy, whole-grain carbs since you’re not doing the standard keto diet. Since you’re adding carbs occasionally, you can also add more fruits to your diet.

Plan Your Carb Intake

It’s best to start with a targeted keto diet. Aim to consume carbs about 30 minutes to 1 hour before your workout. You can also add carbs after your workout if needed. Avoid eating fats at those times since they’ll slow your ability to digest carbs.

If TKD isn’t successful, try transitioning to a cyclical diet. Start with one “re-feeding day” per week. If that time interval doesn’t work, make changes as necessary. During your “re-feed days,” avoid consuming much fat and keep your protein intake the same. Stick to non-baked goods and white bread for your carb sources. According to Healthline.com:

• Carbs should comprise 60–70% of your total calories (preferred food examples: sweet potatoes, butternut squash, brown rice, oats, quinoa, whole-wheat pasta, beans, and lentils).
• Protein should account for 15–20% of your total calories.
• Fats should deliver just 5–10% of your total calories.

No keto diet is one-size-fits-all. Experiment and make adjustments as you figure out what works best for your body. As you change your workout days or intensities, you might need to make changes to your diet.

Stay Hydrated

Dehydration happens fast on the keto diet. Active individuals are even more prone to dehydration. Remember to drink plenty of water and electrolytes to stay hydrated enough for safe, optimum performance.

Ready to Try a Cyclical or Targeted Ketogenic Diet?

With an active lifestyle, you might find it hard to maintain your regular performance on the standard keto diet. The cyclical or targeted ketogenic diet should get you the desired results you while boosting your physical capabilities.

Having trouble sticking with your keto diet? You’re not alone—check out keto diet maintenance tips here to get you through the challenging moments.

Other Helpful Resources

• “Cyclical Ketogenic Diet” by Mark Manus
• “Cyclic Ketogenic Diet For Athletes” by Charlotte Campbell
• “What to Eat on a Cyclical Ketogenic Diet”

Learning Longevity and Living Nutrition From Other Cultures Around the World

In this article, Viktoras Kulvinskas shares what we can learn about longevity and living nutrition from other cultures around the world. Viktoras Kulvininskas refers to himself as a "Lithuanian raw mystic." He is an author and researcher interested in life foods and living nutrition.

Kevin: What does it take to extend the life span?

Viktoras: The work has been done, it's very interesting enough. First of all, the potential of life extension was clearly marked out by Dr. Alexis Carrel, a Nobel Prize recipient. He's written many books on man's higher consciousness. In the book, he refers to his classic experience with chicken heart tissues. In the experiments, he was able to eliminate waste on a regular basis and provide superior nutrition for the tissues, optimal nutrition. Twenty five years later, the chicken's heart tissues were still alive and going and reproducing. They had allowed it to grow to a full capacity where it filled up the room in terms of tissue development so that indicates the possibilities of tissue development are ad infinitum if the there is detoxification an optimal nutrient availability.

The current research in the longevity field basically states that we're capable of about 80 to 100 cellular reproductions. That is really what it is with optimal nutrition that is propagated by our traditionally oriented research community. However as soon as you add an extra nutrient, extra vitamin E, C, all of a sudden it starts going up to a 150, and 200. So basically the question is, is there such an optimal optimization, yes, and primarily the work was done with Dr. Julian Huxley, who was a very noted Biologist at the University of Chicago, and Dr. Chihal who was a noble prize recipient, they work with basically worms. In a sense we are a kind of a worm, gastrointestinal, that's what the worm is with skinning well we got a little you know extrusions like hands and feet, overall it's kind of similar in nature. The key things was letting the worms eat what is natural for the worms, mainly going to high quality dirt with all kind of organic matter in there, and then fasting them periodically. That was the whole thing, fasting and optimal nutrition. So that they found 17 generations later that the ones that were fasted were still young and vital.

The studies that are published in longevity all emphasize that by reducing the caloric content by 60 percent and the protein intake by 60 percent you will create 3-400% increase in longevity. A classic study of human subject is the situation were if you were to look at, first of all looking at example of raw foodism, mainly the Eskimos, though it was not vegan oriented, it was actually animal oriented, but they ate everything in the raw, and that's what they basically means Eskimo. Eskimo the word means one who eats raw. As long as they ate raw their civilization had no doctors, no medicine man, there was no disease, no colds even, as long as they remained enzymatically active. Then civilization came in, pioneers came in, missionaries and they taught them the way of the stove. Well those who adapted to it within one generation the longevity went from 90 to around 45, and cancer, heart diseases, rheumatism, developed as being the killing forces. Otherwise they died in their 90s due to acidification and over exposure to the natural environment. But they lived right into their 90s with their full lock of hair, with their teeth and everything else like that and never being sick and being very mystical.

Now growing up to little more humane environment is the situation of the study which was published, all this was basically summarized greatly, the Eskimo, in my book with Dr. Howell called "Enzymes the Fountain of Life," quite a great deal of research where all this information came from. Then the next is in January of 1973 National Geographic put out expedition teams to three locations which had been noted for extreme longevity, to our standards of individuals, many of them a 120, 150, riding horses, and well attested records of their birth, OK? So they brought in nutritionists and doctors to study them. They found interesting enough their protein intake was around 32-35 grams per day, which is very low, in the USA we're more like 200 grams of protein on a daily basis, and heat treated protein. The studies that were done by Dr. Sumner of the Institute of Traumatology shows there's an inverse relationship between longevity and heat-treated protein consumption, the more you consume the shorter you live. So basically their work showed a low protein and low calorie, around 1500 calories and low fat, about one fifth of what is consumed in USA and technologically advanced countries, and they were very fit, agricultural people, they had their Stairmaster which was everyday they were forced to climb mountains in the most pure air, they drank the water, they ran out of food usually enduring the end of the winter and the beginning of spring. So what did they do? They fasted. So they were forced in a yearly cyclic pattern. But you take a look at the photo essays of their children, they had triple chins, they were now trading their Hunza apricots for Twinkies with the tourists. They were not going to live like their grandparents who were very vital.

I had the good fortune of being in Ecuador. I saw a whole bunch of these people who were 120. They were kind of lonely, disoriented individuals, drinking a lot, entertaining themselves and flirting and chasing girls and stuff like that. Still very healthy, radiant skin but it's a good photo essay of extreme longevity. Basically in longevity if you were to do live foods, fast weekly, as they advocate at Hippocrates Institute, one day a week, stay on liquid juices and also basically couple times a week go on a longer fast. You want to detoxify yourself so that your iris, like I started off with a black iris with four circular lines, which are called stress rings, it was black iris right now as you can see it is blue iris. Detoxification, your iris will go through changes. For American, Mediterranean and Asiatics will have a light brown but clean iris when they detox.

You will not have any of the markings of leftover meat, leftover starches, leftover garbage, enzymes will clean you out, clean out the interior, it will build up your immune system functions. Dr. Kovar, Elias Kovar, K-O-V-A-R, showed in his research published in medical journal, orally administer enzymes increases your natural killer cells by 1300 percent, macrophages by 700 percent, which says basically most doctors will agree if you could jump start the immune system you could cure any disease. Well hey, get enzymized.

And then of course on Oprah Dr. Oz, who's a cardiologist, he says if you want to prevent all diseases you've got to stay alkalized. How are you going to stay alkalized every day? You've got to have a green soup, raw green soup. It's happening. Oprah herself did a week of vegan detox. Look, the most popular diet right now is raw veganism among the Hollywood set. And more and more athletes are fueling themselves with plant-based enzymatic nutrition. All the Olympic stars, Olympic coaches have their competitors on enzymes because it improves performance, reduces energy loss associated with digestive stress, allows rapid recovery from injuries. Practically 85 percent when injuries occurs and as much as 60 to 80 percent reduction in overall injuries. One of the major culprits in success in athletics and Olympics you have injuries that can easily occur due to over exertion, and as a result you can be backsliding for a whole month, two months in recovery time. This does not happen with enzymatic therapies.

Kevin: Yeah. What about blue-green algae? I know that you're a big proponent of blue-green algae. What are some of the specific benefits of it as a protein source and as a nutritional source in terms of minerals?

Viktoras: Yeah. In terms of minerals. and they're extremely important, you have a full spectrum of minerals because the lake of the blue-green algae referred to as alpha or alphonazoma plus aqua which is the scientific term which is algae that grows in extremely alkaline, around 9.5 lake, and very nutrient dense. It is many ocean you might say all these minerals springs, hot and cold pour into it, five thousand acres that surround it a natural wonder and it's basically a very Eco friendly reserve. So you have a place where very nutrient dense and result, it has much higher nutrient profile, especially in reference to minerals. And the minerals really drive the concentration of, in particular, of the protein structuring Basically algae fixate the nitrogen from the air, hooking it up to hydrogen, oxygen, and carbons to create the high 65 percent or so protein profile with a very high enzymatic makeup. Depending on how you harvest and how you dry it you're going to have it enzymatically active or not.

I know we are enzymatically active with an extremely high chlorophyll profile, about five times higher than in wheat grass. Also the high mineral, the presence of the protein in a form of, predominately in a form of peptides, polypeptides and small chain amino acids, which act as precursors to neuropeptides, which facilitates clear mental faculty of functioning. We took a group.. this is in terms of profile, like if you were to take the blue-green algae and put it in a quart size, maybe four inch in diameter glass container and put in about a half a teaspoon of blue-green algae into this water tower about, you know, twelve inches high, four inches across, mix it in, let it sit for about twenty minutes, and then look at it with high intensity light from the top, the top will be purple, magenta purple, then about eighty percent of it will be blue, and about ten to fifteen, twenty percent will be green. There's no other food that will have that kind of a color signature. The blue pigments are an indication of a high metallic influence on the brain activity, and this is the place where it has the most outstanding influence. Spirulina does not, chlorella does not have that kind of spectrum, neither does it have a major influence on the brain, it's a good source of many nutrients.

But the blue-green algae if you've done research, our company pioneered research in the blue- green algae, and we're the only ones that have spent all the money in terms of research associated with blue-green algae. So we've got a study that was done in Nicaragua, we took 2,000 children which had the lowest academic performance in all of Nicaragua, took a quarter of a teaspoon twice a day, the morning and evening, of blue-green algae, and then they were tested again at the end of school year. They were shown not to be...they went up by two grades and to be the highest academic performance in all of Nicaragua.

Kevin Gianni the host of "Renegade Health Show" - a fun and informative daily health show that is changing the perception of health across the world. His is an internationally known health advocate, author, and film consultant. He has helped thousands and thousands of people in over 21 countries though online health teleseminars about abundance, optimum health and longevity. He is also the creator and co-author of "The Busy Person's Fitness Solution."

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10 High Protein Vegan Friendly Foods For Gaining Muscle

Are you vegan or vegetarian and looking to pack on some muscle? Have you been told that it's next to impossible on that type of diet? If so, then keep reading as you are about to discover 10 high protein vegan foods that you can easily incorporate into your diet that will help in your quest to gain muscle.

1) Ezekiel cereal - This Almond flavoured cereal packs a lot of punch for a breakfast meal, coming in at 8 grams of protein per ½ cup of cereal. And we all know how easy it is to have more than a ½ cup. So rest assured that you are getting at least 8 grams of protein from the cereal alone.

2) Hemp Bliss - This drink might take some getting used to, but it goes well with the Ezekiel cereal and tops up your protein consumption with 5 grams/cup on its own. With the two combined you are looking at 13 grams of protein for one meal.

3) Nature's Path organic unsweetened oatmeal has a surprising 7 grams of protein per packet. Now, if you're looking to pack on muscle, then you are most likely consuming more than one of these packets at a time.

4) Nut Butters - Cashew butter, almond butter, macadamia butter, you name it - these nut butters are all excellent sources of protein. Mix in a tablespoon of one of these butters into your oatmeal and you're looking at a high protein snack right there. The cashew butter alone weighs in at 5 grams of protein per 30 gram serving.

5) Multigrain Bread - This goes nicely with the nut butters with each slice offering 3 grams of protein. And if you're looking to gain muscle, then 2 slices just won't be enough for you, so you could potentially be looking at 12 grams or protein just from the bread. Factor in the 10 grams from the nut butter and you've got yourself a healthy dose of protein.

6) Quinoa and Quinoa Flakes - Quinoa has a nutty flavour to it and is also very easy and super quick to make, making it an ideal side dish for many meals. Add in the fact that the flakes have a whopping 15 grams of protein per 100 gram serving and you're not only getting a delicious meal, but one with a lot of protein as well.

7) Pasta - if you're going to eat pasta, then look for Spelt or Kamut noodles in particular. Spelt clocks in around 11 grams per 85 gram serving. It's always difficult to tell just how much pasta is on your plate, so you can bet that you're eating more than that 85 gram serving.

8) Beans - beans, black beans and kidney beans especially, are probably one of the biggest protein sources of everything I've mentioned thus far. Men's Health recently declared black beans to be the cheapest protein source per 10 grams at 13 cents. So go ahead and make a bean salad, or stew up a pot of chilli full of kidney beans.

9) Nuts - Almonds, cashews, pecans, walnuts, and pistachios in their raw form, are all excellent high protein snacks.

10) Wild Rice - at 4 grams of protein per ½ cup of dry rice, wild rice isn't only just a very healthy side dish, but one full of protein as well.

So there you have 10 delicious and vegan friendly foods that are sure to help pack on the muscle.

Get FREE instant access to more sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover a vegetarian weight loss diet and lose fat without eating meat.

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5 Quick Vegan Recipes

How many times have you heard someone complain that being vegan just seems like too much work? Article Source

Of course, it will require some work—all cooking does! But vegan cooking doesn’t always have to be an hour-long process. In fact, most vegan recipes are easy to prepare since they often don’t need much cooking or difficult prep.

If you are an on-the-go type of person, you might be looking for some vegan recipes that you can take with you when you’re in a hurry or don’t have time to seek out a vegan-friendly restaurant.

If that sounds like you, check out 5 vegan recipes below for when you’re on the go!

1. An Avocado Sandwich: The King of Vegan Recipes

The beauty of an avocado sandwich is that you can modify it and change it up as much as you’d like, whenever you’d like! Of course, some methods are more tried and true than others, but you can always experiment on your own as well.

If you’re in a rush, an avocado sandwich is an easy fix to bring with you on your long commute. It also breaks the stereotype that vegans are only obsessed with avocado toast (but, yes, of course, we’re obsessed with it).

Below is a pretty basic avocado sandwich to get you through the day!

Ingredients:

• 2 slices of whole wheat bread
• 1/2 of an avocado
• 1 small tomato
• 4-5 red onion slices
• 1 handful of your green of choice

Instructions:

1. First, you’re going to want to toast your bread. If you like your sandwich cold, just skip this step, baby!

2. Slice that tomato up into fine discs. If you’re feeling saucy, fry them up in a pan with a smidge of oil on medium heat. Otherwise, set them off to the side.

3. Slice up your onion. You only want about 4 or 5 thin slices to give your sandwich some crunch, so wrap the rest of the onion up for future cooking.

4. It’s time to cut up your avocado. It’s up to you whether you’d prefer to slice up your avocado and mash it into a spread, or simply leave it in slivers.

5. Take a small handful of your green of choice (spinach is always an excellent option, but arugula will give you some powerful flavor too) and set it aside with your other toppings.

6. Assemble! If you’ve crushed up your avocado into a spread, smear it onto your bread. If not, put your greens down first and then add your tomatoes, avocado, and red onions on top.

7. Enjoy!

2. Black Bean Burrito Bowl

If you want a Chipotle-inspired dish without having to make a stop during your lunch break, prep this black bean burrito bowl quickly in the morning and bring it with you.

Ingredients:

• 1/4 cup (or less, depending on preference) chopped cilantro
• 1 cup of uncooked rice
• 1 red bell pepper, thinly sliced
• 1/2 cup of diced cherry tomatoes
• 1/2 diced red onion
• 1 cup of chipotle garlic black beans
• 1/2 cup guacamole

Instructions:

1. Boil water and then add your rice. Stir occasionally until it’s the consistency and tenderness you prefer.

2. When your rice is done, pop your beans in a new pot and heat them on low to medium heat for about 5 minutes.

3. Slice your bell peppers up, and dice those tomatoes and red onions.

4. Mix your veggies, rice, and beans together into a bowl.

5. Top with cilantro and a whack of guac.

6. Enjoy!

3. Popcorn: With a Twist

This snack will have you missing your middle school years when you stayed up watching scary movies with your friends and shoveling popcorn into your mouth. But you don’t have to be at the movies to enjoy this crunchy snack!

Sometimes you’re looking for a quick snack on the go, but you’re not ready for a full meal. Popcorn is so simple to make, and you can make a huge batch to last you through the week. This recipe provides a twist on traditional popcorn with a bit of a kick!

Ingredients:

• 1/2 popcorn kernels
• 2-3 tablespoons of oil
• 1/4 chili powder
• 1½ tablespoons of unsweetened shredded coconut

Instructions:

1. Heat oil in a large pot or saucepan at medium heat. If you’re going for a larger batch, opt for the pot.

2. When you think the oil is hot enough, add two or three kernels. Cover with a lid and wait for them to pop.

3. When the kernels have popped, remove the lid and add the rest of the kernels. Cover with the lid again and give the pot/pan a shake back and forth every ten seconds to prevent any burning.

4. Take your popcorn off once it has all popped. If you made your popcorn in a pan, move it to a large bowl. If it’s in a large pot, it can stay in the pot.

5. You may need to give your popcorn a spritz with oil before you add your seasoning in order for the flavoring to stick!

6. Sprinkle the chili powder and coconut over the popcorn evenly and shake the bowl or pot until all of the popcorn is coated in the flavoring.

5. Enjoy!

4. Must-Have Almond Raspberry Salad

This is my personal go-to salad when I need something quick and tasty and a little bit sweet. If you aren’t into sweet salads, this one just might change your mind! Slap it together and throw it in a resealable container, and you’ve got a quick and easy meal to take with you when you’re on the run.

Ingredients:

• 1/2 cup red raspberries
• 1 cup diced pineapple
• 1/4 cup slivered almonds (use whole, if you prefer)
• 1-2 cups spinach

Instructions:

1. You can buy pre-diced pineapple, but if not, dice up that pineapple.

2. Put your spinach in the bottom of your bowl or container.

3. Top it with the almonds, raspberries, and pineapple.

4. Yes, it’s literally that easy. Enjoy!

5. Roasted Pumpkin Seeds

I know every year as a child, we would carve pumpkins around Halloween and then roast all the seeds that we’d pulled out. I prefer mine with salt alone, but you can add loads of other flavorings to them! They’re the perfect snack to take with you on a long drive or to a meeting.

Ingredients:

• 4 cups of pumpkin seeds
• 1-2 tablespoons olive oil
• 1 teaspoon salt
• 2 teaspoons chili powder (optional)

Instructions:

1. Preheat your oven to 380°F.

2. Rinse your pumpkin seeds with hot water in a colander. Blot with paper towels.

3. Spread your seeds out evenly on a baking tray. Add your olive oil and shake the pan side to side until they’re evenly coated.

4. Toss those babies in the oven for 25 minutes. Mix them around a bit every 5-10 minutes.

5. Take them out and let them cool for 10 minutes.

6. Dust them in salt, or chili powder if you want a bit of a kick.

7. Enjoy!

Live Healthy On the Go

There’s no reason to put your vegan lifestyle on hold just because you don’t always have time to meal-prep. As you can see, there are plenty of delicious vegan recipes that don’t take a ton of time to make and can keep you full and happy during a busy day!

For more vegan recipes and articles, check out the rest of our blog!