You need to be aware of all the different types of keto diet in order to choose the best one.
It is well known, that all types of keto diets rely on ketones and triglycerides as their primary source of energy.
But with different levels of metabolism of fats, proteins and carbohydrates, you can switch between these types to get specific results that suit each person.
Don’t forget that the ultimate goal of these diets is the same, as the different types of ketogenic diets usually share several similarities, especially in that they are low in carbs and high in dietary fats.
In this guide, we’ll explain the 3 types of the keto diet and what works best for you, depending on your goals and the potential downsides of changing your diet.
Did you know?
The main objective of keto is to achieve a state of ketosis, in which muscles are separated from fats and converted into ketones, and the whole body can work on ketones to replace glucose.
There are many ways to achieve ketosis, so there are a few variations on a ketogenic diet.
Since the primary goal of these diets is the same, the different types of keto diets usually have different things in common, especially since they are diets known to be low in sugar and high in fat.
What are the types of the keto diet & which one is the most common?
- The standard ketogenic diet (SKD)
- The cyclical ketogenic diet (CKD)
- The targeted ketogenic diet (TKD)
* The goal of the types of the keto diet
Anyone following the keto diet will follow it for specific purposes, including:
- Lose weight quickly. Through the keto diet, the body turns into a fat burner.
- Treating common diseases such as epilepsy, Alzheimer’s, acne or heart disease, atherosclerosis, type 1 diabetes, and reducing the spread of cancer and malignant tumours.
- Maintain a stable weight, because the keto diet eliminates accumulated fats that the body consumes daily.
- It is one of the diets that depend mainly on healthy eating and refuses to eat canned foods and processed meats.
The Standard Ketogenic Diet (SKD)
It is one of the most popular types of keto diet around the world, and it is known as the classic keto diet, it is the most fat burner.
The standard keto diet is a diet high in fat, low in carbohydrates and low in protein.
A standard ketogenic diet usually contains:
- 20-50g of carbohydrate
- 40-60g of protein
- No set limit for fat
Given its undeniable results – especially when it comes to weight loss – this is one of the few (Paleo and Atkins)diets that has made low-carb diets even more popular.
Dietary fat must provide the most calories for it to be a ketogenic diet. There is no limit as energy requirements can vary greatly from person to person.
A ketogenic diet should include a high intake of vegetables, especially starch-free vegetables as they are very low in carbohydrates.
* Some general guidelines for a standard ketogenic diet (Aside from a regular and targeted ketogenic diet)
- Eat to fullness, and you don’t need to count calories.
- Usually, eat the same thing every day.
- You will likely eat three times daily, although this may vary (there is no set time for meals).
* Possible defects
Your body is used to shedding glucose, so there is generally a period of adjustment when switching to the keto diet.
Many users experience fatigue, dehydration, and other “keto flu” symptoms that usually go away after a week or two.
CYCLICAL KETOGENIC DIET (CKD)
The cyclical keto diet is a standard keto diet where you purposely deviate by eating clean carbohydrates (between 100 and 150 grams) one or two days per week.
This creates a carbohydrates “cycle” that you can then use to enhance performance in workouts.
This diet is designed for athletes who can eat high amounts of carbohydrates, to replace glycogen lost from muscles during workouts.
Although most athletes use the standard ketogenic diet, chronic kidney disease targets athletes or anyone who exercises frequently.
* Possible defects
Keep in mind that a potential drawback to (CKD) is that you won’t be in ketosis on days when you might be eating more carbs.
Clean carbohydrates or not, your body needs to deprive muscle glycogen before it turns into ketones for energy.
Note that if you do not exercise enough, it will take more than a day to return to ketosis. It won’t automatically reintroduce ketosis just because you dropped up to 50 grams of carbs the next day.
Sometimes it may take up to two or three days before your return to ketosis, depending on how active you are.
The Targeted Ketogenic Diet (TKD)
TKD is a lot like a standard ketogenic diet except that carbohydrates are consuming during exercise times.
This is a compromise between a standard and a cyclical ketogenic diet. It allows you to eat carbohydrates every day while exercising.
This is based on the concept that carbohydrates consumed before or after physical activity are processed more efficiently because the energy needs of the muscles increase when we are active.
* Possible defects
If you eat all 50 grams of carbohydrates before a workout, you could have a potentially fatal training session. However, you cannot return to ketosis immediately after exercising.
Like the (CKD), you must be diligent in persisting in ketosis.
Another thing to remember with TKD is that certain foods are prohibited for most of the day.
If you eat all 50 grams of carbohydrates before and after your workout, you may not be able to eat higher-carb fruits, some vegetables, or even nuts throughout the day.
Depending on your diet, sticking to the keto diet can be challenging. TKD can improve training, but if you find it too difficult to do it continuously, it may not be worth it.
Final recommendations:
The standard ketogenic diet prioritizes foods rich in the most important nutrients and consumes 30-50 grams of carbohydrates per day to get the body into ketosis.
The cyclic ketogenic diet encourages a low-carb diet 5 or 6 days a week with one “recommended” day of carbohydrates to increase performance during exercise.
The keto target diet is roughly the same as the standard keto diet. Day in and day out, she focuses on quality nutrition and 50 grams of carbohydrates daily. However, you will eat all carbs before and after exercise to increase performance.
This diet may or may not help, depending on your goals. If you’re just trying to lose weight, the standard keto diet works great. However, if you exercise a lot or want to improve your performance after a workout, a periodic or targeted diet may be more suitable for you.
Our advice is to try all the diets and see which one is best for you. Prioritize ketosis, and we are sure that you will be happy with your results, whatever your goals.