The keto diet is an increasingly popular way to lose weight and improve overall health. It’s a high-fat, moderate-protein, low-carb diet that puts your body into a metabolic state known as ketosis, which helps you burn fat for energy instead of carbohydrates. With so many variations on the keto diet, it can be difficult to know which one is right for you. To make the decision easier, we’ve compiled a list of the 10 most popular types of keto diets so you can choose the one that works best for your goals.
1) The Standard Ketogenic Diet (SKD)
This is the most basic and strictest form of the keto diet. It requires you to reduce your carb intake to no more than 20g per day. Protein should be moderate at 1.5g per kilogram of body weight and fat intake should be increased to make up the rest of your calorie intake. This can result in a 4:1 ratio of fat to carbs and protein, or 65-75% of calories from fat, 20-25% from protein and 5-10% from carbs.
2) The Cyclical Ketogenic Diet (CKD)
This type of ketogenic diet focuses on having periodic periods of higher carbohydrate intake along with the traditional low-carb diet. The typical CKD cycle consists of five days of a strict, low-carb diet followed by two days of higher carb intake. This allows for re-feeding of muscle and liver glycogen, which can help maximize performance during exercise. The CKD can be beneficial for athletes and bodybuilders who need to maximize their performance and reach peak physical condition.
3) The Targeted Ketogenic Diet (TKD)
The TKD is a variation of the SKD that involves adding carbs around the times of intense physical activity. It is designed to provide an extra burst of energy during workouts by consuming high-carb snacks before and after exercise sessions. It is best for those who engage in intense physical activities, such as athletes or weightlifters. The goal of this type of diet is to maintain ketosis while providing the body with enough energy for performance. The carb intake should be low but sufficient enough to prevent fatigue or exhaustion during strenuous exercise.
4) The High-Protein Ketogenic Diet
This diet is similar to a standard ketogenic diet but with higher protein intake. It usually consists of 5% carbs, 35% proteins, and 60% fats. This type of keto diet can help build muscle mass, reduce body fat, and improve physical performance. It can also help with weight loss, as high-protein diets can lead to increased satiety and reduced caloric intake.
5) The Modified Atkins Diet (MAD)
MAD is a high-fat, moderate-protein, low-carbohydrate diet that promotes ketosis. It consists of limiting carbohydrate consumption to 20-50g per day and encourages higher fat consumption than the standard ketogenic diet. Additionally, MAD allows for more protein than SKD, up to 1.5-2g/kg/day. This makes it easier to adhere to than SKD, as the dieter is not restricted in the amount of protein they consume. It’s important to note that MAD should not be used in children, as there is limited safety data available.
6) The Low-Glycemic Index Treatment (LGIT)
LGIT is a low-carbohydrate diet that limits carbohydrates to 40 to 60 grams per day. It is based on the glycemic index of foods, which measures how quickly a food will cause your blood sugar to rise. This diet focuses on eating low-glycemic index foods, such as non-starchy vegetables and some high-fiber foods. The goal is to reduce spikes in blood sugar levels and limit hunger, while still providing the body with the energy it needs.
7) The Very Low-Carbohydrate Ketogenic Diet (VLCKD)
This diet plan involves a reduction in carbohydrate intake to just 20-50 grams per day. It is one of the most restrictive of all the keto diets, but has been proven to be effective in weight loss and other health benefits. While it is not recommended for long-term use due to the potential for nutritional deficiencies, it can be beneficial for short-term goals.
8) The SlimFast Diet
This diet is based on meal replacement and allows for up to six small meals a day. It focuses on high-protein, low-carb foods and replaces traditional meals with snacks, shakes, and bars. It is designed to help people lose weight and improve their health. This diet does not allow for any off-plan meals, so it is a great choice for those looking for a structured approach to the keto diet.
9) The Atkins Diet
The Atkins Diet, created by Dr. Robert Atkins, is a low-carbohydrate diet that encourages weight loss through the restriction of carbohydrates and the promotion of healthy fats and proteins. Unlike other diets, it does not restrict calories, allowing for higher levels of fat and protein intake. The focus of this diet is to switch the body’s primary energy source from carbohydrates to fats, leading to ketosis and weight loss.
10) The Zone Diet
The Zone Diet is a low-carbohydrate diet that encourages the consumption of lean proteins, healthy fats, and fruits and vegetables. It promotes a balance of macronutrients such as protein, carbohydrates, and fat to help regulate blood sugar levels. The Zone Diet also recommends limiting your intake of processed foods and added sugars. With its emphasis on lean proteins, healthy fats, and fruits and vegetables, the Zone Diet can be an effective tool for weight loss.