Types of Ketogenic Diets
- 07 Mar, 2020
The natural human tendency to thrive for a fit and healthy lifestyle has seen many colors for centuries. The food we eat has the greatest impact on who we become. Our health is a direct outcome of what we eat.
Hundreds of diets have evolved over time and many have vanished like anything. The ketogenic diet evolved during the 1920s as a treatment for epilepsy. Over time, many types of research have suggested that the benefits of a keto diet are not just limited to weight loss and epilepsy but it helps a big deal in subsiding the symptoms and reversal of various chronic weight-related health conditions.
Millions are taking on the keto journey every day and you are here for the same good reason. The ketogenic diet is a very low-carb, moderate protein, and high-fat diet, that kicks your body into a metabolic state called ketosis, which helps you lose those extra kilos, giving you other great benefits on the way.
The ketogenic diet is a restrictive diet and different people react to the diet based on their body type. Some people on a keto diet, complain about certain symptoms and allergies. These allergies go away with time.
The keto diet, therefore, as such is not a great deal for everyone but a different variant of the same maybe. The ketogenic diet should be adopted taking into consideration the health conditions, body type, goals, and allergies if any. The various types of keto diet are discussed hereafter.
Depending upon your objectives and action levels, you may need to explore different avenues regarding types of ketogenic diet to get the best outcomes. Let’s briefly go over each one.
Types Of The Keto Diet
- Standard Ketogenic Diet (SKD)
- Cyclical Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
The Standard Ketogenic Diet
The majority of people consider The Standard Ketogenic Diet (SKD) when they consider the Keto Diet. This is a diet that is extremely low in carbs, moderate in protein, and high in fat.
If you are hoping to lose fat rapidly and you just do low to moderate intensity exercises like strolling, cycling, yoga, and light weightlifting, then the SKD might be the perfect diet for you.
This dietary methodology requires to restrict sugar. Intake of a maximum of 30g carbs a day is required to induce and stay in Ketosis.
Keto Carb Limits varies from individual to individual, but as per the general principle, keep a distance from foods that are high in net carbs.
Your essential sources of carbs on the SKD will be low carb vegetables, nuts, seeds, and high-fat dairy items.
The Targeted Ketogenic Diet
The Targeted Ketogenic Diet(TKD) consists of eating carbs around workout times and following the SKD at all other times.
The TKD focuses on high-intensity exercise performance and promotes glycogen replenishment without intruding the ketosis for long periods of time.
Two explicit types of people have been suggested this dietary technique:
(1) Individuals that need carbs to fuel their exercise performance but cannot or will not partake in long carb loads of a CKD or
(2) People that are starting an exercise program enhance a CKD diet.
If you are just doing cardio type practices or any action that is low to moderate in intensity, at that point the TKD (and CKD) isn’t for you — stay with the SKD.
The Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet(CKD) is a dietary methodology that joins carb stacking day(s) with the standard ketogenic diet.
More advanced individuals in terms of high-intensity exercise follow CKD since a high volume and intensity is needed in their training to optimize their performance.
Therefore, it is best for them to execute carb refeeding days a few times per week to completely recharge glycogen stores.
In contrast to the TKD, where the essential objective is to keep up glucose and muscle glycogen at a moderate dimension for training, the objective of the CKD is to totally pack glycogen amid carb stacks and exhaust glycogen and increment ketone levels between the carb loads. Nonetheless, both dietary methodologies will enable you to receive the rewards of carbs and ketosis.
Which Diet Should You Use?
With regards to choosing the privilege keto diet for you, there are some basic standards you ought to pursue.
If you do high-intensity practice and simply need to lose fat, stay with the SKD. Including more carbs in your diet will just slow your progress and keep you out of ketosis.
For those of you who do train at high intensities normally, you may benefit by the CKD and the TKD. Commonly, we prescribe that exercise beginners should attempt the TKD, and they should possibly try different things with it if they see a critical decrease in performance while they are on the SKD.
If you are not practicing at high-powers consistently, at that point you should adhere to the SKD. The vast majority need just an SKD diet.
The CKD and TKD should be used to fuel high-intensity exercise performance and should NEVER be used as an excuse to eat something sweet before a workout.
Which Diet Will Give You The Best Results?
Normally, individuals that are keen on different types of a keto diet ask which will give them the best outcomes – The SKD, CKD, or TKD. There is no straight response for this, as it depends, for the most part, on your hereditary characteristics, macronutrient intake, and calorie consumption.
At last, an SKD, CKD, and TKD will result in comparable fat misfortune under a similar calorie consumption. Likewise, the amount of mass that you will pick up (or keep) relies upon your protein intake, hereditary features, and your exercise volume.
For instance, if following the SKD is keeping you from working out with as much volume as you did previously, at that point a CKD or TKD will be a superior choice for you if you need to gain muscle and strength. Be that as it may, none of these diets will be valuable for you if you don’t meet your nutritional needs.