Keto Diet Ultimate 4 — Questions and Answers
Question 1: What is a targeted ketogenic diet (TKD)?
- A keto plan tailored by a physician for medical conditions
- A variation that allows extra carbs around workout periods (Correct answer)
- A keto diet with increased protein for muscle building
- A cyclical approach with 5 keto days and 2 high-carb days
Correct answer: A variation that allows extra carbs around workout periods
The targeted ketogenic diet (TKD) permits consuming a small amount of fast-digesting carbohydrates (25–50g) immediately before or after intense exercise to support performance.
Question 2: On a cyclical ketogenic diet (CKD), what typically happens during the 'carb-loading' days?
- Ketone levels are maximized through carb restriction
- Glycogen stores are replenished with higher carbohydrate intake (Correct answer)
- Fat intake is doubled to compensate for reduced carbs
- Only liquid calories are consumed
Correct answer: Glycogen stores are replenished with higher carbohydrate intake
During CKD carb-loading phases (usually 1–2 days per week), carbohydrate intake is significantly increased to replenish muscle glycogen depleted during intense training.
Question 3: Which sugar alcohol is generally considered the safest for keto dieters because it has minimal impact on blood glucose?
- Maltitol
- Sorbitol
- Erythritol (Correct answer)
- Xylitol
Correct answer: Erythritol
Erythritol is generally considered the best sugar alcohol for keto because it has a glycemic index of nearly zero and is mostly absorbed in the small intestine before being excreted unchanged.
Question 4: What is 'dirty keto' and what distinguishes it from 'clean keto'?
- Dirty keto uses animal fat only; clean keto uses plant fat only
- Dirty keto meets macro ratios using any foods including processed ones; clean keto emphasizes whole foods (Correct answer)
- Dirty keto allows alcohol; clean keto does not
- Dirty keto skips electrolytes; clean keto supplements them
Correct answer: Dirty keto meets macro ratios using any foods including processed ones; clean keto emphasizes whole foods
Dirty keto maintains the correct macro ratios (high fat, moderate protein, very low carb) but allows processed, low-quality foods, while clean keto prioritizes nutrient-dense, whole foods.
Question 5: How does the ketogenic diet affect the hormone ghrelin, which influences hunger?
- Keto significantly increases ghrelin, causing constant hunger
- Keto has no documented effect on ghrelin
- Keto tends to suppress ghrelin levels, reducing appetite (Correct answer)
- Keto causes ghrelin to spike only at night
Correct answer: Keto tends to suppress ghrelin levels, reducing appetite
Studies show that ketogenic diets tend to suppress ghrelin (the hunger hormone), which may explain the reduced appetite many keto dieters report even in a caloric deficit.
Question 6: Which organ's function should be carefully monitored before starting a ketogenic diet, as high fat intake can stress it?
- The stomach
- The gallbladder (Correct answer)
- The spleen
- The thymus
Correct answer: The gallbladder
The gallbladder produces bile to digest fat; a sudden increase in fat intake on keto can trigger gallstone formation or worsen existing gallbladder disease.
Question 7: What is the role of Medium Chain Triglycerides (MCTs) in the ketogenic diet?
- They replace dietary protein to spare muscle mass
- They slow digestion to reduce appetite
- They are rapidly converted to ketones in the liver, boosting ketosis (Correct answer)
- They block carbohydrate absorption in the gut
Correct answer: They are rapidly converted to ketones in the liver, boosting ketosis
MCTs, especially C8 (caprylic acid), bypass normal fat digestion and are rapidly transported to the liver, where they are quickly converted into ketones, making them a popular keto supplement.
Keto Diet Ultimate 4
What is a targeted ketogenic diet (TKD)?