Ketogenic diets, commonly referred to as keto diets, are low-carb, high-fat diets that support weight loss, improve metabolic health, and improve mental clarity. While the standard keto diet is well-known, several variations are tailored to different needs and preferences.
This article discusses different types of keto diet, each with its benefits and advantages.
Keto diets are low-carb, high-fat diets that help people lose weight and improve health. Ketogenic diets aim to induce ketosis in the body. Ketosis is a metabolic state in which fat is used instead of carbohydrates for energy. By reducing carbohydrates, the body breaks down fat into molecules called ketones that are used as fuel.
Types Of Keto Diet
You have listed the most common types of keto diets, and I have provided a brief description of each one below:
Standard Ketogenic Diet (SKD)
One of the most common keto diets is the Standard Ketogenic Diet (SKD). This diet restricts net carbs to 20-50 grams daily, and moderate protein and fat are consumed.
A SKD usually avoids foods high in carbohydrates, like grains, starchy vegetables, fruits, and sugary drinks. Your diet should be high in fat and protein, like meat, poultry, fish, eggs, dairy products, nuts, seeds, and leafy greens.
Very-low-carb Ketogenic Diet
A very low-carb ketogenic diet (VLCKD) limits net carbs to 20 grams a day or less. Weight loss and blood sugar control can be achieved with this diet, but it may not be suitable for everyone. Following a VLCKD, you avoid carbohydrates like grains, starchy vegetables, fruits, and sugary drinks. Besides avoiding processed foods and sugary condiments, you should also avoid artificial sweeteners. The foods that contain fats and proteins, such as meat, poultry, fish, eggs, dairy products, nuts, seeds, and leafy greens, should be consumed whole and unprocessed.
High Protein Ketogenic Diet
In the High Protein Ketogenic Diet (HPKD), more protein is included in the keto diet. This can be helpful if you’re trying to build muscle or have a high protein requirement, like athletes or older people. In an HPKD, you usually get 30% of your calories from protein, 60-65% from fat, and 5-10% from carbs. Keto diets typically recommend that 20-25% of calories be from protein, so this diet has a higher protein intake.
Cyclical Ketogenic Diet
In the Cyclical Ketogenic Diet (CKD), ketosis is alternated with periods of high carbohydrate intake. Some people find keto diets challenging, but athletes who need to replenish glycogen may benefit from them. You can follow a CKD in several ways. Generally, a keto diet is followed for 5-6 days a week, followed by 1-2 days of carbohydrate consumption. The keto diet can also be followed throughout the day, except for one meal with more carbohydrates.
Calorie-restricted Ketogenic Diet
Ketogenic diets with calorie restrictions restrict both carbohydrates and calories. It is essential to ensure you get enough nutrients while following this diet if you want to lose weight. When you follow a CRKD, you typically consume 20-30% fewer calories than you need to maintain weight. You would also limit your net carbs to 20-50 grams per day. When following a CRKD, you must choose nutrient-rich foods. The ingredients in a CRKD should include meat, poultry, fish, eggs, dairy products, nuts, and seeds, and leafy green vegetables.
Targeted Keto Diet
Ketogenic diet variations, such as the targeted keto diet (TKD), allow carbohydrates to be included around workouts. The consumption of this can benefit active individuals who need extra energy for their workouts. If you are not working out on a TKD, limit your net carbs to 20-50 grams daily. When you exercise, you consume 25-50 grams of carbohydrates 30-60 minutes before and after working out.
MCT Ketogenic Diet
MCT ketogenic diets are keto diets that use medium-chain triglycerides (MCTs) as the main fat source. MCTs are types of fat that can easily be absorbed and metabolized by the body. If you suffer from pancreatitis or Crohn’s disease and have difficulty digesting other types of fat, this diet may be helpful for you. In addition, MCTs are converted into ketones more quickly than other types of fat. Ketones in the blood may be higher in people with an MCT ketogenic diet because they enter ketosis more quickly.
Well-Formulated Ketogenic Diet
Well-formulated ketogenic diets (WFKDs) emphasize nutrient-rich foods and whole ingredients. It maintains ketosis while providing all the necessary nutrients to the body. A WFKD would avoid processed foods, sugary drinks, and artificial sweeteners. The consumption of whole, unprocessed foods such as meat, poultry, fish, eggs, dairy products, nuts, seeds, and leafy green vegetables will provide sufficient fat and protein.
Which Type of Keto Diet is Right for You?
Keto diets should be tailored to meet the needs and goals of each individual. It is recommended to start with the SKD if you are new to the keto diet. After you’ve adjusted to the keto diet, try other keto diets to figure out which one works for you. Some people may not be able to follow a keto diet and it can be challenging. If you have any underlying medical conditions, you should consult your physician before beginning a keto diet.
Tips To Follow the Keto Diet
After knowing the types of keto diet some tips may you helpful. The following tips will help you follow the keto diet successfully:
- Restrict your net carbs. Adding fiber to a food’s carbohydrate content results in the net carbohydrate content. According to the keto diet, 20-50 grams of net carbs should be consumed daily.
- Eat plenty of fat. A keto diet relies heavily on fat as a source of energy. It is essential to know that avocados, olive oil, coconut oil, butter, nuts, and seeds are all good fat sources.
- Eat enough protein. A protein-rich diet is essential for building and repairing muscle tissue. The keto diet includes meat, poultry, fish, eggs, and dairy products as good protein sources.
- Drink plenty of water. You may lose more fluids on the keto diet due to water loss and increased urination.
- Listen to your body. You don’t need to force yourself to eat if you aren’t hungry, and there is no need to feel guilty about taking a break from the keto diet.
In conclusion, we explored the types of keto diet you can explore above. It is important to consider individual health considerations, goals, and preferences when selecting the right type of keto diet. Before starting the ketogenic diet, consult a healthcare professional or registered dietitian. Keto can be enjoyed while maintaining a sustainable and balanced lifestyle by selecting the most suitable variant.