The ketogenic diet has become a staple in many homes today. Since this diet is not a trend that only helps people to lose weight, people are using this diet for a number of reasons, including fighting off cancer. Therefore, when you read this post, you may also discover that there are 5 different types of ketogenic diets that you may or may not be familiar with.
Having said this, here is some great information about the ketogenic diet program, its benefits and a brief overview of the 5 options that’s available for all keto dieters to make their selections from.
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Benefits of Ketogenic Diets
As mentioned above, keto has become a very popular way of eating in cities and towns all over the globe. According to the latest studies, this low carb way of eating has gained a monumental amount of success among patients who were struggling to lose weight. In fact, compared to the low fat diet programs, people are losing a lot more weight on keto, and new studies are still coming in to confirm these vast differences. Furthermore, because the body can run on fats as well as carbs, it has become much clearer that the healthiest option is to allow the body to run on fat instead of the carbs.
In addition to losing weight on keto, there are other benefits that people are enjoying with this newer way of eating. Actually, as the success of this diet spreads, dieters are also experiencing an increase in physical performance, higher mental clarity when working, a lot more energy, clearer skin, and relief of chronic inflammation problems.
Also, for those of you who are concerned about fighting and preventing type 2 diabetes, keto is also well known for its effectiveness in reducing and reversing T2 diabetes. This is mainly because of the limited intake of carbs in the diet that causes the body to produce less insulin.
Choosing the best option for you does not have to be a difficult undertaking. If you know what each diet of these diets is used for. So, let’s get started by discussing the 5 Types of Ketogenic Diets below, and providing an overview of each.
5 Ketogenic Diets Programs
– High Protein
1. Standard ketogenic Diet
One of the first keto diets that most people are introduced to today is the standard ketogenic diet program. Normally, when this keto is referred to by keto dieters, this is one that they are primarily talking about to others. In fact, to get people started, the standard version usually has a break down that consist of the following:
- Fat Intake – 75%
- Protein Intake – 20%
- Carb Intake – 5%
Just like any other type of diet plan, there are some options for tweaking these numbers based on the individual. You should also be aware of the type of fat that you should be consuming since you only want to eat the healthy fats. The healthy fats are essential to these programs since they are designed to keep you full and filled with energy. Also, if you can find what you need in your grocery stores, you should look for fats that are classed as grass fed, organic or wild caught options. Here are some healthy fat suggestions that you may want to keep your grocery list.
- Olive Oils
- Bacon Fat
- MCT Oil
- Special Oil
- Heavy Cream
- Sour Cream
- Coconut Milk
This list is not exhaustive since there is a wide range of great choices on the standard version of the keto diet program. When you do your research with others, you may also find a lot of tasty desserts for your keto recipes.
2. Targeted ketogenic Diet
If you are a bodybuilder, you may want to consider following the targeted ketogenic diet program since it is geared to promoting good healthy habits for this particular group. Because of the high-intensity workouts that these professionals perform, the carbs eaten are considered to be the highest quality, and they must be consumed within a half-hour of their personal workouts. These athletes can burn up the carbs quickly so their allotments are more, especially since they can burn through all of the extra carbs quickly without affecting the state of ketosis.
Before you choose the TKD version of the ketogenic diet, you need to make sure that this plan will work best for you. This variation is designed specifically for those of you who are performing high-intensity workouts. Therefore, it is not the diet program for the average gym-goer or individual that walks in the park to get some form of exercise into their day. Also, if you run for a school or college team or attend cardio classes regularly, the targeted ketogenic diet is not the best fit for you. Instead, you may want to stick to the standard version of keto as the best option for you.
3. Cyclical Keto Diet Program
If the standard ketogenic diet or the targeted ketogenic diet does not appear to be the best option for you, you may want to consider the cyclical diet program instead. For those of you who need a long-term solution for a lifestyle change, the cyclical diet program can be an excellent alternative. With this keto option, you will have a break in eating all keto foods. In fact, from time to time, you can enjoy eating more carbs, while also giving the body an opportunity to reset your metabolism. This program is often done by some athletes who want to stay healthy and fit with this variation.
However, before you choose the CKD version of the ketogenic diet program, there are some risk factors that you need to be aware of. To remain healthy with this keto program, you need to pay close to the types of carbs that you consume. For instance, you should only consume healthy carbs like berries, sweet potatoes, and carrot juice. You should also avoid eating high carb sugary products, chips and processed foods that will keep you out of keto for longer periods of time. For instance, the regimen that you may want to practice is 5 day low carbs, 2-day high carb keto diet solutions.
4. High Protein Ketogenic Diet
If you are obese or considered to be an elite athlete, the best option for you may be the high protein ketogenic diet. When you are on this keto plan, your diet will consist of the following:
– Protein – 35%
– Fat – 60%
– Carb – 5%
Similar to the carb content in CKD, each individual can use a variation of these numbers to fit their specific preferences and needs. Based on the type of muscle building and physical performance that each individual is expecting, these amounts can be altered accordingly. However, as you make modifications in the amounts of protein that you consume daily, you need to know that too much protein may kick you out of ketosis. Therefore, you need to be careful with these variations as you seek to lose significantly more weight while also building up more muscle on your body.
5. Restricted Ketogenic Diet
Unlike the 4 other ketogenic diet options that you have been presented with thus far, the restricted ketogenic diet limits the number of carbs and the calories that you can consume daily. With this version of the ketogenic diet, you are only allowed to eat 12 carbs or less.
The group of dieters that follow this keto plan is usually people who are often under medical and health care. To get started, on this program, people normally start with a 3 day fast and then move into the strict version of keto. For instance, if the individual is trying to fight cancer, their diets are often monitored for low carb, low caloric intake and ketosis to achieve the level that they need.
Are Ketogenic Diets for Everyone?
Before you start a ketogenic diet, you may want to consult with your physician in certain cases. For instance, if you are an athlete that is beginning a new season, a woman that is pregnant, breast feeding, or experiencing problems with your gallbladder or kidney stone issues, these diets may not be the best diets for you. Also, for those of you who enjoy drinking alcohol as a beverage, this is not a preferred option. Therefore, you will need to do your research on the impact that each of these drinks will have on the version that you choose.