A ketogenic diet is a low-carb, high-fat diet that can help you lose weight, improve your overall health, and lower your risk of heart disease.
There are different types of ketogenic diets you can follow to gain health benefits. However, make sure you know the difference between each type of diet to choose the best method.
The standard ketogenic diet is one of the most popular. It is a high-fat, moderate-protein diet that limits your carbohydrate intake. Typically, it has a maximum of 10% carbohydrates and 70% fat.
Another type of diet is the cyclical ketogenic diet. This diet includes a period of low carb intake, followed by a refeed period that contains a higher amount of carbohydrates. If you are looking to increase your muscle mass, this diet may be a good choice for you.
To know more about the different types of ketogenic diets, continue reading.
What Is A Ketogenic Diet?
A ketogenic diet is a type of diet in which you eat a high amount of fat and a low amount of carbs. This forces your body into a ketosis state, where you burn fats instead of carbohydrates for fuel. It is a great way to lose weight and can also improve your brain function.
During ketosis, your body breaks down the fats you eat into a type of acid called ketones. Ketones can help increase your concentration and energy. In the past, this diet has been used to treat epilepsy. It may also help with some neurological diseases, like Alzheimer’s and Parkinson’s.
While the ketogenic diet can be very helpful for certain people, it can also have other negative effects. So, if you want to try a ketogenic diet, be sure to talk to your doctor and a registered dietitian. They can help you build a menu that is both healthy and ketogenic. Also, changing your diet should be done gradually and only if your health is in good condition.
Different Types of Ketogenic Diets
There are different types of ketogenic diets that you can try to help you lose weight. Here are the most common types of keto diets.
Standard Ketogenic Diet (SKD)
The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, high-fat diet. It is a diet that has been extensively researched and widely used by experts. A typical SKD diet consists of between 70 percent fat, 20 percent protein, and 10 percent carbohydrates. This diet is ideal for people who want to lose weight and have a low to moderate level of physical activity. While the SKD is the most basic and the most recommended, there are other types of ketogenic diets.
High Protein Ketogenic Diet
The high-protein ketogenic diet is a type of diet that increases the amount of protein you consume daily. This will help you build muscle and burn slightly more calories. On a high-protein ketogenic diet, you can increase your protein intake to as much as 35 percent. The standard ketogenic allows you to eat only 20% protein, but with this diet, you can add 60% fats, 35% protein, and 5% carbs. Your protein will come from meat, poultry, and eggs. You can also eat whey protein to supplement your diet.
Cyclical Ketogenic Diet (CKD)
The Cyclical Keto Diet (CKD) is a modified version of the standard ketogenic diet. It is a diet that alternates high-carb days with low-carb days. This can be a great way to boost your performance while shedding fat. Although it can increase muscle mass and strength, CKD isn’t for everyone. It may be difficult to get started, and you may need time to adjust to a low-carb diet. If you want to try a cyclical diet, you should consult your healthcare provider before starting.
Targeted Ketogenic Diet (TKD)
If you are an athlete and want to maintain your high-intensity workout performance, you may want to consider trying a targeted ketogenic diet. This type of diet is similar to the standard ketogenic diet but allows for some carbs during your workouts. Using carbohydrates strategically can help you gain muscle and lose fat. In addition to the benefits of a targeted ketogenic diet, it may also aid in your recovery. It can also increase your performance during workouts.
Traditional Ketogenic Diet 4:1
It is a classic keto diet that was first used in the 1920s. Initially, it was developed for the treatment of epilepsy but later became popular as a weight loss alternative. In this type of keto diet, you have to follow the 4:1 ratio when consuming foods. It means for every 4 grams of fats you eat; you can add 1 gram of protein or carbs. This way, you will get 80% of your calories from fats. It is beneficial for people who have neurological disorders such as epilepsy.
What Is Lazy Keto?
In a nutshell, the lazy keto diet is a low-carb, high-fat diet. It is similar to the standard ketogenic diet, but it is easier to follow. In this type of diet, you just need to restrict your carbs to 10% or less of your daily calorie intake.
While a standard ketogenic diet requires strict control of carbs and protein, the lazy keto diet is not as restrictive. This allows you to consume a wider variety of foods.
The lazy keto diet is great for those who want to lose weight but don’t feel comfortable with a strict diet. Many people also find it easier to stick to than the standard ketogenic diet.
How to Know Which Type of Keto Diet Is Right For You?
There are many variations of keto diets, but which one is best for you depends on several factors. The most common keto diet is one that contains about 20 percent of your daily calories from protein and 70 to 75 percent of your daily calories from fat.
If you are planning to follow a keto diet, it is best to consult a certified dietician. They are experts and can help you choose the right type of keto diet depending on your health, goals, and medical conditions.
How Can Keto Diet Apps Help You?
If you’re looking to adopt the keto diet, a great way to get started is by using an app. This will help you ensure that you’re consuming the right balance of fats, carbs, and protein each day.
Keto apps help you log your meals and monitor what you are consuming. They also come with a large database of foods and let you easily find out how much of each type of nutrient you’re consuming. You can use these apps to set as well as achieve your keto goals.
If you’re just starting out on the keto diet, you should check out a free version. However, you should consult your doctor first if you have health concerns. Having a keto-centric app will make it easier for you to find restaurants that fit into your plan.
Conclusion
The Keto diet has become quite popular among individuals who want to lose weight and stay fit. However, there is no one type of keto diet. Depending on your goals and preference, you can choose the type of diet that fits your requirements. Some of the most common types of keto diets are the standard ketogenic diet, cyclical ketogenic diet, targeted keto diet, high protein keto diet, etc. Before you start any type of keto diet, it is best to consult a professional. They will not only help you find the best option but also make sure you follow it safely.