If you want to exercise weight during the keto diet, choose the Targeted Ketogen Diet (TKD) or the Cyclic Ketogenic Diet (CKD). If you do not, your body will get energy from the glycogen in your muscles. And of course you want to avoid that.
TKD
The difference with the standard keto diet is that before and after training, carbohydrates are eaten, about 25 to 50 grams of carbohydrates. This is intended to have more energy and power during the training and reuse of the energy consumed. The carbohydrates boost the blood sugar level so you get better through the training session and prevent your body from being in ketosis while exercising. In addition, your metabolism is boosting.
CKD
A cyclic keto diet for the most part is no different from a normal ketogenic diet (daily 30 to 50 grams of carbohydrates). Only one day of the week you eat a lot of carbohydrates (count about 10 to 12 grams of carbohydrates per kilogram of body weight). That day is called 'carb up' or 'refeed'. The many carbohydrates serve to replenish glycogen supply so that there is more energy for sports throughout the week. That is why most people choose that weekend weekend. On the refeed day you eat almost no fat, but only proteins and carbohydrates.
Example Scheme CKD
- Sunday: 30-60 minutes cardio (sober) at low intensity to get into ketosis. You can take BCAAs, so your body does not need to break muscle proteins.
- Monday: Train some of your largest muscle groups because your muscles still contain glycogen from the refeed. If necessary, close off with a short cardiac intensity at low intensity.
- Tuesday: Same as Monday. Choose another big muscle group this time.
- Wednesday: Train your arms and possibly your shoulders. You can finish with a short cardio session at low intensity.
- Thursday: Rest.
- Friday: Deplet training, or hard training to completely dilute your glycogen stock.
- Saturday: Start refeed. Totally rest, even no cardio so. During your refeed you will want to refill your reserves. A training will only counter this.
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