Ketogenic Diet – SKD, TKD, CKD (Which to do?)

Ketogenic Diet – SKD, TKD, CKD (Which to do?)

The Ketogenic Diet in my honest opinion is the best nutritional regimen to be on. But which form of the keto diet should I do? Should I do SKD? How about TKD? Or CKD? In this article, I will explain the differences and the benefits and negatives of each diet protocol.



SKD or Standard Ketogenic Diet is the bare bones version of the diet. Meaning that you are on a keto diet for life. Now some of you may think that this is difficult and I agree to a certain point. But SKD is for those who are disciplined enough to not be tempted by carbohydrate rich foods. On the standard ketogenic diet, you will stick with the 75% Fat, 20% Protein, and 5% Carbohydrate ratios. On the other two versions, TKD and CKD, you are allowed carbohydrates in your diet that would usually change those percentages at certain times. In my opinion, this is the hardest version of the ketogenic diet but also has the least amount of negatives. With the SKD, you stick with those percentages and you do not veer off your path. The positives of this form of the diet is that your body is in a constant state of ketosis and your bodies glucose stores are depleted for the entire length of time that you are on this nutritional lifestyle. Your body will continually utilize ketones as an energy source and your insulin secretion will be kept to a minimum. If you are to quit carbohydrates cold turkey, you will have to have very little cravings for carbohydrates otherwise you will easily start to binge at all the food you see.



TKD or Targeted Ketogenic Diet is in the midrange as far as difficulty is concerned. TKD is defined as only having carbohydrates only around your workout. This has the effect of allowing you to have glucose stores in order to be used during your workout and then having the rest of your day extremely low carb. The benefit of doing this version of the diet is that your muscles will have just enough energy to lift heavier weights or to run faster since carbohydrates are your body’s primary energy source. 90% of your day will be sticking to the normal ketogenic protocol but the other 10% will be ‘targeted’ closer to your workout for that extra burst of energy. The negatives of this version of this diet is that it could give you increased cravings for carbohydrates which might make you fail and start binging. Another possible negative is it could kick you out of ketosis and you wouldn’t be able to utilize as much ketones for energy. Which will result in you losing less amounts of fat on your body in a given time frame.



CKD or Cyclical Ketogenic Diet is by far the easiest version of this diet but also contains the most negatives as well. CKD is defined as eating a strict ketogenic diet for an extended period of time and then having a carb day or refeed day in order to replenish your glucose stores in your body. If you are new to the ketogenic diet, I would recommend doing CKD either for a prolonged time or working up from this point. There is no exact time frame when you can have a carb day but that day should be pre-planned. Whether that be one week of keto followed by one carb day or two weeks of keto followed by one carb day. There is no exact science of how many days you must do keto before you have a refeed day but you should be doing keto for at least 3 days straight before having a carb day. The reason for this is because it typically takes 42 hours (2 days) in order to be in a state of ketosis. The more days you are on keto, the deeper of a state of ketosis you will be in and the more benefits you will see as a result. The positives of this diet is that it allows you to satisfy your cravings for a day. The negatives is that you could easily get out of the state of ketosis and fail at this diet. You could also see minimal fat loss. This version will also take much longer for you to hit your personal goals in the gym. This diet would be the best if you want to enjoy the foods that you love and allow yourself a day as a reward for your hard work. This would also be the best version of the diet if the holidays are coming up as well.



Which is best for me?

The answer to that question is based on personal preference. If you have large cravings for foods that contain carbohydrates, then the CKD protocol would be best for you. If you are fairly in shape already or have goals of getting stronger or more muscular in the gym, then TKD would be for you. If you have a lot of fat to lose or you want to change your body for good then SKD would be best. Please remember that whichever version of this diet that you choose to go on, it should be one that you can see yourself doing for the rest of your life or at least for a prolonged period. You must be disciplined in order to see any results. But the most important thing to remember when doing any nutrition routine is to enjoy it! The ketogenic diet allows you to eat foods that no other diet will allow you to eat. Most importantly it works! I personally have done this diet for about a year and have more energy than any low fat diet I’ve been on. If you do not know where to start, click here for a guide to the ketogenic diet.


Comments are closed.