Main difference between TKD and CKD:
TKD: Targeted ketogenic diet
CKD: Cyclical ketogenic diet
To achieve these very low insulin levels you must consume less than 30 or even 20 g of carbohydrates per day. If you perform anaerobic activity, ketonogenesis will occur faster, usually in 2-3 days.
Ketosis, even in the short term, increases the body's ability to utilize fat for fuel. Also, ketones provide much of the body's energy needs and have an anticatabolic action. Ketosis increases fat oxidation during exercise, even if you are a highly-trained athlete.
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.
You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.
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. (113*12= 1356 calories)
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 sweetenersm 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 weak and 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.
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.
The biggest disadvantage to the TKD:
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.
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.
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.
Combining both approaches means the diet, in most cases, will never put one in ketosis.
Last edited by red1cutie : Thu, Jun-24-04 at 19:22.
Reason: Double post
|
What is causing the pain in particular? Is it DOMS or is it an injury or what? You might want to step down the intensity a bit until you recover.
If you don't, it might help, if you do.... 
too... but it will all come in the end 
I had to bin a few different ones when I read the ingredients as I started Atkins!
Linear Mode
