Targeted ketogenic diet is typically described as a subtype of the cyclical ketogenic diet.¹ Like the cyclical ketogenic diet, the targeted ketogenic diet also allows higher consumption of carbohydrates, but specifically targets this to periods of high intensity workout.

What Are the Benefits?

The targeted ketogenic diet can allow individuals to consume adequate carbohydrate to optimize physical performance while not affecting the benefits of ketosis under a low-carbohydrate diet.² It is thought that consuming carbohydrates immediately before high-intensity physical activity can replenish energy supplies to muscles and allow sustained physical performance, while restricting carbohydrate at other times can allow the body to undergo favorable long-term metabolic adaptations.^2,3

Although evidence supporting the use of ketogenic diet for metabolic and weight improvement is compelling, most research studies have also focused on analyzing the effects of the  , and not targeted ketogenic diet.^2–5 One study compared the effects of targeted consumption of carbohydrate prior to high-intensity training vs. even carbohydrate consumption on 11 cyclists in a 1-week intervention.³ The study found that those who targeted the consumption of carbohydrate prior to training showed improved performance, but no changes to metabolic markers were found. Although the hypothesized biomolecular mechanisms behind the targeted ketogenic diet are thought to produce potential improvements in metabolic and athletic performance, the research on this topic is yet inadequate to draw any meaningful conclusions.

How Do You Get Started?  

Those who follow this diet usually consume high carbohydrate meals before physical training, then restrict carbohydrate intake afterwards and throughout the night.² For instance, eat a high carbohydrate meal for lunch then engage in a high-intensity endurance workout in the afternoon. Restrict your carbohydrate intake for all your meals afterwards, throughout the afternoon and the evening. Engage in a low-to-moderate intensity workout in the morning while fasting, then consume your high carbohydrate meal for lunch before engaging in another session of high-intensity endurance workout. Continue this pattern.