The Various types of Ketogenic Diets
Keto diets have been used for decades, but in recent years they have become increasingly popular. There are many different types of keto diet plans out there, and it can be not very clear to decide which one is right for you. In this post, we will discuss the different types of keto diets and what makes them unique from each other.
The standard keto diet (SKD)
The Low Carb, High Fat Diet is a diet that focuses on low carbs and high fats. It's ideal for those looking to lose weight or maintain their current body shape with fewer carbohydrates in the mix. This eating plan typically contains less than 10% carbohydrate intake per day and about 20-30% protein breakeven point (PBE). Now you may be thinking, "But what do I eat?!" Not all is lost because this style of eating does include some fruits like berries, apples, vegetables such as spinach, kale, so sufficient vitamins are consumed at lower levels.
The cyclical keto diet (CKD)
The 5:2 ketogenic diet is a lower-calorie and higher fat, high-protein way of eating that has been popularized as the "if it fits your macros" (IIFYM) weight loss plan. It includes periods of days where you eat only what is considered to fit in with the strict guidelines for following an extremely low carbohydrate or very low carbohydrate lifestyle, such as five consecutive keto days followed by two regular carb re-feeds per week.
The IIFYM approach can seem complicated at first glance but boils down to three simple steps. Make sure everything you're putting into your mouth falls within specific parameters, including how many calories are allowed each day, which macronutrients should dominate those calories, and whether they align with your keto macros.
The targeted keto diet (TKD)
The targeted keto diet allows you to add carbs timed around workouts for optimal performance. Typically, glucose in the form of carbohydrates is burnt off during exercise due to its fast-acting nature, and thus a more sustained effect isn't always ideal.
For a more rewarding and fulfilling workout, it is vital to fuel your body with high-quality carbs. This diet offers you the opportunity to have a carb-loaded meal before or after exercise--depending upon which works best for you.
The high protein keto diet
This diet is a combination of keto and paleolithic, which entails eating more protein. This 60/35 split leaves 5% for carbs-but this percentage may increase as you add in other foods like fruit or sweet potatoes from time to time when it suits your fancy.
The ratio of macros on the keto diet is updated with changes that make the diet even better than before for some adherents for this high protein variant. The new percentages are now 60 percent fat / 35 percent protein / five percent carbohydrates (5%).