The Ketogenic Diet Book

When we first started the shop in 1999 several requests for a book called "The Body Opus" by Dan Duchaine got me interested in the whole "very low carb" diet. Shortly after I came across Lyle McDonalds book "The Ketogenic Diet" which goes into the science and reasoning of what happens when yo go Low Carb.

Rather than blindly stumbling around diets based on what the "far from slim" woman at "Fat Watchers" tells you, and basing your whole weight loss regieme on trying to count "points" why not take the time to study the facts and know what you are trying to do to your body and why it may or may not be working. 

The Ketogenic diet book is very in-depth and leaves nothing out or un-explained.

About this Book (Words from the author)

Very low-carbohydrate (aka ketogenic) diets such as The Atkins Diet, Protein Power and The South Beach Diet have come and gone repeatedly over the years and there is currently great research and real-world interest in their effects. Unfortunately, altogether too much misinformation exists regarding them.

Folks who are pro-low-carbohydrate diets tend to present them as the quick and easy solution to everything including obesity. Easy weight loss without hunger or calorie counting is promised but never seems to pan out as well as we might hope.

At the other extreme are the anti-low-carbohydrate folks who tend to present low-carbohydrate diets as nothing short of a nutritional disaster being perpetrated by a bunch of con men.

The truth, of course lies somewhere in the middle. While low-carbohydrate diets aren't for everyone and have their pros and cons, the research is clear: they have major benefits under certain circumstances and can be as healthy (and sometimes healthier) than 'standard' carbohydrate based dieting.

The Ketogenic Diet is the first and only book to objectively examine in-depth the scientific evidence regarding low-carbohydrate/ketogenic diets. It is meant to be a reference manual for low-carbohydrate diets; it is unlike any other book on low-carbohydrate diets that you have ever read or seen.

Covering every topic in extreme detail, The Ketogenic Diet addresses everything from the basic physiology of how the body adapts to a low-carbohydrate intake, the details of human fuel utilization, the impact of low-carbohydrate diets on body composition and many, many more.

Of course, none of the above is useful without practical application guidelines. Details on how to optimize low-carbohydrate diets for different goals (such as fat loss, bodybuilding and endurance performance) are discussed along with three distinct types of low-carbohydrate diets. In addition, the book includes a complete discussion of resistance, aerobic and anaerobic exercise physiology along with specific training programs for different goals and different levels of trainee

At 325 pages and containing over 600 scientific references, this will be your complete reference for ketogenic diets.

Please note: this book does not include information on the ketogenic diet for adolescent epilepsy (the topic is discussed briefly). I highly suggest The Ketogenic Diet: A Treatment for Epilepsy, 3rd Edition (Paperback) by Freeman, Freeman and Kelly (link will take you to Amazon.com page).

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Table of Contents Section I: Introduction * 1. Introduction to the ketogenic diet * 2. History of the ketogenic diet Section II: The physiology of ketosis * 3. Fuel utilization * 4. Basic ketone body physiology * 5. Adaptations to ketosis * 6. Changes in body composition * 7. Other effects of the ketogenic diet Section III: The diets * 8. Setting calorie levels * 9. The standard ketogenic diet (SKD) * 10. Carbs and the ketogenic diet * 11. The targeted ketogenic diet (TKD) * 12. The cyclical ketogenic diet (CKD) Section IV: Other topics for the ketogenic diet * 13. Breaking fat loss plateaus * 14. Ending a ketogenic diet * 15. Tools for the ketogenic diet * 16. Final considerations Section V: Exercise physiology *17. Muscular physiology and energy production * 18. Aerobic exercise * 19. Interval training * 20. Weight training * 21. The effect of exercise on ketosis * 22. Exercise and fat loss Section VI: Exercise guidelines * 23. General exercise guidelines * 24. Aerobic exercise * 25. Interval training * 26. Weight training Section VII: Exercise programs * 27. Beginner programs * 28. Intermediate programs * 29. The advanced CKD workout * 30. Fat loss for pre-competition bodybuilders Section VIII: Supplements * 31. Supplements

Excerpt from this book

The following is from Chapter 11: The Targeted Ketogenic Diet (TKD)

Having examined glycogen levels and glycogen depletion in the last chapter, the details of the first ‘modified ketogenic diet’ can now be discussed. The targeted ketogenic diet (TKD) is nothing more than the standard ketogenic diet (SKD) with carbohydrates consumed at specific times around exercise. This means that the general guidelines for constructing a SKD in chapter 9 should be used with the exception that more carbohydrates are consumed on days when exercise is performed. If fat loss is the goal, the number of calories consumed as carbohydrates should be subtracted from total calories, meaning that less dietary fat is consumed on those days.

The TKD is based more on anecdotal experience than research. Invariably, individuals on a SKD are unable to maintain a high training intensity for reasons discussed in chapters 18 through 20. However, for a variety of reasons,some dieters choose not to do the full 1-2 day carb-up of the CKD (discussed in the next chapter). The TKD is a compromise approach between the SKD and the CKD. The TKD will allow individuals on a ketogenic diet to perform high intensity activity (or aerobic exercise for long periods of time) without having to interrupt ketosis for long periods of time.

Weight training is not generally limited by the availability of blood glucose. Studies giving carbs prior to resistance training have not found an increase in performance (1). However, almost without exception, individuals on a SKD who consume pre-workout carbs report improved strength and endurance and an ability to maintain a higher intensity of training during their workout. Anyone following a ketogenic diet who wishes to perform high intensity training can benefit from the TKD approach.

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