Even this year, the popularity of the healthy ketogenic diet has not diminished. The fitness freaks are still following this diet as their ultimate mantra to stay healthy. The reason for this is that many people, including celebrities, consider the ketogenic or keto diet as a great dietary switch-up to produce increased energy and rapid weight loss.
But are you aware that there is more than one type of keto diet? Well, the basics of the different types remain the same but only slight modifications make the low-carbs lifestyle good for various people as per their goals.For instance, the version of this diet for athletes enables them to eat more carbs compared to normal at one time per week. Another version is for letting you eat carbs every day to let you perform your maximum.
In this article, we’ll discuss the three different types of the keto diet and which one is best for you as per your goals.
What is a Ketogenic or Keto diet?
A ketogenic or keto diet is a low-carb, high-fat nutritional approach.
Here’s the macro-nutrient breakdown of the keto diet:
- 70% of the daily calories come from fat.
- 25% of the daily calories come from protein.
- 5% of the daily calories come from carbohydrates.
- 70 percent of your daily calories come from fat
If we see it as a 2,000-calorie diet, it further breaks down to around 155 g of fat, 125 g of protein, and 50 g of carbohydrates. The energy requirements generally vary as per individual goals. Also read, Vegan Sources of Protein.
Different types of Keto diets:
There are three different types of ketogenic diets. What is the difference between Standard keto diet vs Cyclical ketogenic diet?
The Standard Ketogenic Diet (SKD)
The standard keto diet is a low-carb, high-fat, and moderate-protein diet. It is because of its unbeatable results for weight loss, its popularity has increased among those who prefer low-carb diets.
Here are certain guidelines that set the standard keto diet apart from the targeted and cyclical diets:
- You have to eat until you’re full. So, don’t count calories.
- You often eat the same thing every day (food items vary but the macro-nutrient split mentioned above remains the same).
- You have to eat three times every day. But there is no set time for having meals.
Cyclical Ketogenic Diet (CKD)
The cyclical ketogenic diet is like the SKD, but you purposely have to deviate by consuming clean carbs (somewhere between 100 g and 150 g) one or two days every week. It forms a carb cycle that you may use for enhancing your performance during workouts.
While many athletes use the SKD, the CKD is mainly targeted towards active athletes or those who work out frequently.
According to some studies, eating carbs can enhance your ability to add new muscle, particularly after workouts.
Targeted Ketogenic Diet (TKD)
TKD is also like SKD but here you take account into your nutrient timing. Unlike CKD, you have to eat 5% to 10% of your daily caloric intake in carbohydrates for staying in ketosis.
Unlike SKD, you purposely have to eat carbohydrates before and after your workouts for fueling your performance. Having carbs before your workouts are known to show performance improvement. And eating it after a workout (within 45 minutes) means can boost recovery while improving your fitness goals from each session.
Benefits of the keto diet
Here are some amazing benefits of the keto diet:
- It’s highly beneficial for weight loss.
- Improves blood lipid profiles.
- Controls blood sugar levels and even possibly reverses Type 2 diabetes
- Improves or prevents symptoms of certain diseases, such as cancer, epilepsy, and Alzheimer’s.
All these benefits are highly remarkable, particularly because this ketogenic diet does not restrict any calories that you eat.
Which diet should you consider?
When choosing a keto diet for you, you need to pursue basic standards for your diet. For instance, if you follow some high-intensity practice and want to lose fat, you need to stay with SKD. Adding carbs to your diet will slow your dietary progress and help you keep away from ketosis.
If you train at high intensity, you may benefit from CKD and TKD. Usually, we recommend that the beginners at workout must follow TKD, and then they must try different things with it if they see any decrease in performance while following SKD.
Those who are not practicing high-power workouts consistently, need to adhere to SKD. The majority of people are good to follow the SKD diet.
Both CKD and TKD diets are for fueling up high-intensity exercise performance.
Which diet will give you the best results?
Usually, people are keen to try different types of ketogenic diet that give them the best results. But there is no straight response to any of these diets, as it depends on an individual’s macro-nutrient intake, hereditary characteristics, and calorie consumption.
While the SKD is for most people, CKD and TKD are suggested if you want muscle gains. However, you also need to meet your nutritional requirements to ensure these diets work for you. It is best to consult a nutritionist or dietitian before you start following SKD, CKD, or TKD.