Every person has his own preferences, his own fitness level, and his own experiences with previous diets. If you are going to start following the Ketogenic Diet, then it’s better for you to explore the 4 types of keto to be able to decide which one you prefer the most.
The four types of keto diets are explained.
According to the researcher’s studies when an individual has the chance to choose his meal plan according to his preferences, it’s easier for him to follow this plan for a longer period of time.
The Ketogenic Diet is mainly a Low-carb, High-fat diet. But carbohydrates can be introduced at certain times. So let’s now get to know the 4 types of Keto Diet to help you choose the best one for you.
Type 1: Standard Ketogenic Diet (SKD):
If you are about to begin a ketogenic Diet then the SKD would be the best choice for you. It’s the most common type of Keto Diet as it’s perfect for those who want to lose their body fat, and improve their health and their mental being.
The ranges of Macros on the Standard Ketogenic Diet:
Carbohydrates: not more than 10% of the total amount of calories intake per day.
Proteins: Ranges between 20-30% of lean meats and other kinds of protein.
This type is also perfect for those who don’t exercise too much and they live a traditional kind of life.
Type 2: Targeted Ketogenic Diet (TKD):
If you are a person who already experiences the Ketogenic Style of life and wants to take it to the next step by increasing your exercising performance, increasing your strength, and producing extra fuel for building more muscles, then this TKD is a good choice for you.
This type is considered an advanced approach for people at the intermediate level of fitness and dieting.
The main idea of TKD is to provide your body with enough quick carbohydrates directly before starting the workout in order to give your body an extra boost of power to well perform during your exercise.
This means you can enter Ketosis state after finishing your workout since you have already burnt these quick carbs during the exercising you just did.
TKD, How it works:
When you are about to start a hard workout or start an athletic competition, to increase your energy and improve your performance use quick carbohydrates 15 minutes to one hour before starting. For example, sugary sports drinks or even sweets like gummy bears.
Be careful! don’t use carbohydrates full of fructose like fruits, because the glucose is directed to the liver, not in the muscles. Later on, after finishing your workout period you can return back to following the Standard Ketogenic Diet (SKD) during the rest of the day.
Type 3: Cyclical Ketogenic Diet (CKD):
This type of Keto Diet is highly advanced and those who want to build more muscles and take themselves to the next level after adaptation to the TKD type can use this kind of Keto.
CKD works as follows:
You will go for the SKD during 5 to 6 days of the week, while for the rest of the week you will increase the number of carbohydrates, and lower the amounts of fats, while the proteins are kept moderate as in Standard Ketogenic Diet. In order to increase the carbohydrate intake you should use healthy, low glycemic sources such as brown rice, vegetables, sweet potatoes, and quinoa. The level of carbohydrates reaches 60-70% of your calorie intake during the Cyclical Ketogenic Diet period. While the fat levels do not exceed 15% during CKD.
Make sure of lowering the fat intake while on CKD day, because consuming both carbohydrates and fats of high levels in the same period of time is the shortest way to gain weight. So keep out of using junk food and unhealthy meals.
Type 4: High Protein Ketogenic Diet (HPKD):
Keto Dieters rarely use this type as it aims for burning excess fats while composing a muscular body composition.
This type of Keto Diet depends on having a higher level of proteins to fat ratio. You can use this approach to build muscles and burn your own stored body fats to work as fuel instead of using dietary fats.
HPKD is simple to be done:
- Consume up to 1.5g of protein per pound of lean body mass.
- Keep the carbohydrate intake lower than 15% of your total calorie intake.
- The remaining amount of your calories is just fats.
In the end, the Ketogenic Diet is a diet for all. If you are a Keto beginner then SKD is the best choice for you to start.
But if you are an athlete or a heavy exerciser, then the other types of Ketogenic Diet will fit better with your choices.