Targeted Keto Diet (TKD): What It Is & How to Use It
The targeted ketogenic diet (TKD) is a smart way to blend the metabolic benefits of keto with performance-boosting carbs, especially if you’re working out. By strategically timing small doses of carbohydrates around training sessions, TKD helps athletes and active people maintain energy and intensity — without fully kicking them out of ketosis.
1. This Archer Farms On-the-Go Snack Box to keep it keto-friendly when you're on the run
Net carbs: 3 grams
2. These mouth-watering Archer Farms Bacon Cheddar Stuffed Pork Chops
Net carbs: 2 grams
3. Three Bridges Sausage Egg Bites for those crazy mornings when you need food fast
Net carbs: 2 grams
4. Lily's Dark Chocolate Baking Chips because even keto dieters need chocolate
Net carbs: 4 grams
5. This all-in-one keto cooking oil and seasoning: Cocavo coconut oil and avocado oil with cilantro, lime, and ginger
Net carbs: 0 grams
6. Wild-caught Starkist pink salmon for a quick protein pick-me-up
Net carbs: .5 grams
7. This dairy-free cream cheese-style spread from Kite Hill
Net carbs: 1 gram
8. This nutritious Pacific Foods organic bone broth boosts your gut health
Net carbs: 0 grams
9. Ketogenic Coffee from Rapid Fire because duh
Net carbs: 3 grams
10. Give your drinks a touch of sweetness with Pure Via Liquid Stevia
Net carbs: 0 grams
11. This creamy and delicious Spinach Artichoke Feta Dip from Archer Farms
Net carbs: 2 grams
12. Rapid Fire Ketogenic Coffee Pods for those Keurig lovers
Net carbs: 3 grams
13. This yummy plant-based coffee creamer from Nut Pods
Net carbs: 0 grams
14. Oh Snap Pickling Co. Dilly Bites for a convenient, low-carb snack
Net carbs: 2 grams
15. Simply Balanced organic grass-fed ground beef for a nutritious meal
Net carbs: 0 grams
16. This P3 Portable Protein Pack is for an easy grab-and-go snack
Net carbs: 5 grams
17. These Epic Bars for another convenient keto snack you can throw in your bag
Net carbs: 0 grams
18. This Jimmy Dean Simple Scramble is for a fast, microwaveable breakfast
Net carbs: 2 grams
19. This Simply Balanced grass-fed beef jerky for a delicious on-the-go snack
Net carbs: 5 grams
20. Gold Peak Unsweetened Tea for when water gets boring
Net carbs: 0 grams
21. This Kerrygold Irish Butter for a nutritious addition to your coffee or cooking
Net carbs: 0 grams
22. These single-serving Wholly Guacamole packets for a convenient healthy fat
Net carbs: 1 gram
23. This Rapid Fire MCT Oil is for a fat-burning boost to your coffee or smoothie
Net carbs: 0 grams
24. These Archer Farms Bacon-Wrapped Sirloin Medallions for an easy keto dinner
Net carbs: 0 grams
25. This Avocado Ranch dressing from Bolthouse Farms for a creamy, delicious boost to your salad
Net carbs: 2 grams
26. Organic Stevia in the Raw for zero-carb sweetness you can keep in your purse
Net carbs: 0 grams
27. This Swerve sugar replacement makes all your baking keto-friendly
Net carbs: 0 grams
28. This delicious zero-carb soda from Zevia is sure to hit the spot
Net carbs: 0 grams
29. This Good & Gather cobb salad for a quick keto lunch on the run
Net carbs: 6 grams
30. Individual Nut-rition packs from Planters for a dose of healthy fats
Net carbs: 3 grams
31. Columbus Genoa Salame Panino for a well-rounded keto-friendly snack
Net carbs: 1 gram
32. Organic heavy whipping cream from Horizon for a creamy addition to your coffee
Net carbs: 1 gram
33. This Birch Benders Keto Pancake & Waffle Mix for a breakfast you never thought you'd be able to enjoy again
Net carbs: 5 grams
34. This ready-to-eat grass-fed beef sirloin from Cooking Light
Net carbs: 1 gram
35. These convenient grilled chicken fajita strips from Good & Gather
Net carbs: 2 grams
36. This Applegate Naturals Uncured Sunday Bacon is for clean bacon you can feel great about
Net carbs: 0 grams
37. These Applegate Organics Beef Hot Dogs make a great keto meal or snack
Net carbs: 0 grams
38. Good & Gather Italian-Style Beef Meatballs for an easy weeknight dinner
Net carbs: 6 grams
39. This convenient Rapid Fire French Vanilla Turbo Creamer for an energizing boost to your coffee
Net carbs: 3 grams
40. This delicious Moroccan Vegetable Harissa Cauliflower quick meal from Kitchen & Love
Net carbs: 5 grams
Frequently Asked Questions (FAQ)
What is the targeted ketogenic diet (TKD)?
The targeted keto diet lets you eat a small amount of carbs (usually ~15–30 g) shortly before or after workouts, while keeping most meals low-carb and high-fat.
How does targeted keto work?
Carbs eaten around your workout provide quick energy for muscles, and once used, your body returns to producing ketones from fat for fuel.
Who is the targeted keto diet best for?
It’s ideal for people doing high-intensity or resistance training who don’t want to compromise workout performance while staying in ketosis.
Will eating carbs for exercise on TKD kick me out of ketosis?
Not necessarily — if timed right (e.g., pre-workout) and kept modest, these carbs can be used for fuel without dropping your ketone levels significantly.
What are the typical macronutrient targets for TKD?
A common breakdown is ~65–70% fat, ~20–25% protein, and a very low base carb intake, plus 15–50 g of fast-digesting carbs around workouts.
Are there any downsides to the targeted keto diet?
Yes — if you mis-time carbs or consume too much, you risk disrupting ketosis; plus, it requires more planning and discipline compared to standard keto.
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