Types of Ketogenic Diet
You know ketogenic diet works on a low carb high fat meal plan. And you know this diet has numerous health benefits such as weight loss, reduce risk of heart disease and cancer. But do you know you can do it in different ways?
We can bring the process of ketosis in 4 different type and it really depend which fits you the best.
Interested? Let’s explore more…
The 4 types of ketogenic diet are classified as follow:
- Standard ketogenic diet (SKD)
- Cyclical ketogenic diet (CKD)
- Targeted ketogenic diet (TKD)
- High-protein ketogenic diet
The differences between these 4 types are looking at the net carb amount, the eating habits and the suitability for individual lifestyle. Let’s see how they work:
SKD Standard Ketogenic Diet
When you search about ketogenic diet, most of the information stated are pertaining to this diet, which is the most common version of keto. And is also the type of meal plan we recommended for anyone who are new and just started on this journey. The goal is simple – low-carb, moderate-protein and high-fat diet.
We simply look at the ratio of 70 to 75% of fats, 20% of protein and 5 to 10% of carbs.
Based on an average person required amount (not looking at gender, size and activeness), the amount of intake is about:
- 20-50g of carbohydrate
- 40-60g of protein
- High amount of fats
Most of us can induce into this diet faster and easier, including vegetarian as there are many food replacement available for our protein and fats. There won’t be mass changes to your daily diet and the food that provide us with the nutrition are commonly found at supermarket or grocery stores.
CKD Cyclical Ketogenic Diet
Cyclical keto diet is not commonly adopted and not recommended for starter or anyone new to this diet. It works on a 5/2 cycle meal plan – which is to eat low carb keto diet for 5 days and have 2 days of eating high carb meals.
So this diet starts off with taking meals with less than 50 grams of carbs, continuous for 5 days. After which, you goes into a “cab-loading” phrase where the daily meal comprise about 500 grams of carbs for 2 days, and goes on.
The purpose of such process is to help maximizing fat loss while your body build up muscle mass.
If you are an athletes working on high volume intensive activities, this could be a better option to optimize your body muscle because when your body is fed with protein and fat, it will use the fat for energy and protein to repair your muscle, giving you a faster effect.
TKD Targeted Ketogenic Diet
We do heard feedback regarding keto diet with exercising. That’s the reason why there are different type of keto diet cater to individual base on the lifestyle. Targeted keto diet is simply for exercise performance and allows for glycogen re-synthesis without interrupting ketosis for long periods of time.
The carbs taken are below 50 grams and consume at least 30 to 60 mins before any exercise. The carbs are then completed burned during the workout without kicking you off ketosis. However, the food to take after the exercise will be more towards protein then fat as it helps in muscle recovery.
High-Protein Ketogenic Diet
Do you know why we need protein when on keto diet?
When we adopt keto diet, the carb intake is drastically reduce and our body will send signal to our adrenal gland, affecting our muscle protein. However, taking up high protein keto diet can maintain our muscle mass or even build up.
How our body function here is that our body will be using the fat stored on the body as fuel and the protein to build our muscle mass (if we work out). The protein also do help in the fat burning effect, hence those who are on this diet have easier time to lose increasing.
The input of protein is about 1.5 grams per pound of lean mass of your body, and usually your intake will be higher proportion to fat.
Which is the Best Keto Diet For You?
I believe every one of us has specific goal and reason for taking up keto diet. May it be weight loss, gain muscle, healthier body etc… And the result varies with a lot of possible factors.
We can name and recommend the types of keto, what is all about and how it suit which type of lifestyle, the outcome still lays with how you make it works.
When we started our keto diet, we are looking at a healthier body. We don’t want to have another illness tragedy happening to ourselves, our family or even friends around us. Since we know keto is able to help us on this, we began with the standard keto plan, reducing sugar and carbs from our meals.
And with keto being part of our lifestyle, we began another new journey of vegetarian with purpose of protecting lives.
So you see, there is not hard rules here, all depending on what you want and what you do.
Understand what is ketogenic diet all about, how it works and how it can help you in your life.
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