Are the carbs on TKD going to put me out of ketosis?

If you’re on a Targeted Ketogenic Diet (TKD) you will be consuming easily digestible carbs with high Glycemic Index (GI) just before your workouts. It is true that these carbs may put you out of ketosis for a brief period, but the exercise should use them all up during your workout session, meaning you rapidly go back into ketosis.

There have been some recent studies, however, that show ingesting carbs before a workout might not be necessary or desirable, since they may impair keto-adaptation and performance. Dr Phinney and Dr Volek’s book “The Art and Science of Low Carbohydrate Performance” shares more insight on this topic.

Keep in mind that everyone is different and what works for one may not be the best for another. So you may need to experiment a bit and see what suits your unique needs. See how you feel without extra carbs, take it easy with your workouts during the first month or so, until you become keto-adapted. Instead of carbs, you can try using coconut oil instead. This will provide you MCTs (Medium Chain Triglycerides), which are easily digestible and used for immediate energy.

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