Type 2 diabetes and healthy eating - How the targeted ketogenic diet works

Type 2 diabetes and healthy eating - How the targeted ketogenic diet works

If you prefer a lower carbohydrate diet to better control your blood sugar levels and achieve faster weight loss rates, you may be interested in considering a diet plan called a targeted ketogenic diet.

If you are not familiar with the ketogenic diet plan,This is a very low carbohydrate diet, containing only 5% of total calories from carbohydrates. The remaining calories come from 30% protein and 65% from dietary fat. Overall, these put you into a state called ketosis, where your body runs on an alternative fuel source.

However, the problem with this type of diet, aside from the fact that it is difficult to adhere to, is that you cannot perform intense exercise while using it because you do not provide the required number of carbohydrates to do so. In addition, food cravings are very likely because we have to face them. It's difficult to go on a carbohydrate-free diet. You probably love your carbs and cutting them out entirely won't be easy.

Ultimately, this approach can result in nutritional deficiencies. Many of the most nutritious foods in the world are carbohydrates - fruits and vegetables, and even these are limited on this diet.

Enter the targeted ketogenic diet.What is the targeted ketogenic diet all about? On this diet plan you will do things a little differently. Instead of keeping your carbohydrate intake low at all times, you will increase your carbohydrate intake and add more carbohydrates to your diet around the time you are active. This gives your body the fuel you need for training while ensuring you can still maintain a good nutritional intake. As long as you choose nutritiously dense foods when choosing these carbohydrates, you should have no problem meeting your nutritional needs.

How many carbs you add during this time depends on your goals...

• the amount of exercise you do, and

• the intensity,

So note that it is variable. However, most people will easily be able to get away with 25 to 50 grams of carbohydrates before a workout and another 25 to 50 grams after the session. Maybe this will give you 400 calories of carbs to play with. So enjoy nutrient-dense foods like...

• sweet potatoes,

• beans,

• Oats,

• fruits and

• Vegetables.

If you are interested in the ketogenic diet but don't want to do a full ketogenic diet, you should definitely consider this approach. It may just be the best thing for you.

Inspired by Beverleigh H Piepers