Different Types Of Keto Diets

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Ketogenic diets come in a variety of flavors.

A ketogenic diet is one that promotes ketosis, or the breakdown of body fat into ketones, and allows the body to function primarily on ketones rather than glucose.

Ketosis can be achieved in a variety of ways, which explains why there are so many different ketogenic diet variations.

Because the end goal of these diets is the same, the various types of ketogenic diets tend to share a number of characteristics, most notably a low carbohydrate content and a high dietary fat content.

The figures in this guide are provided for informational purposes only and are not intended to be followed. Speak to a dietitian for advice on how to put together a diet, as they will be able to provide you with individualized advice based on your specific needs.

Dietary Guidelines for Ketosis (SKD)

This is a low-carbohydrate, moderate-protein, high-fat diet. It usually contains 70–75 percent fat, 20 percent protein, and 5–10 percent carbohydrates.

A typical standard ketogenic diet in terms of grams per day would be:

  • carbohydrate (between 20 and 50 g)
  • Protein (40-60g)
  • There is no set limit for fat.

To be considered a ketogenic diet, the majority of calories in the diet must come from fat. There is no set limit because energy requirements differ greatly from person to person.

Vegetables, especially non-starchy vegetables, should be a large part of a ketogenic diet because they are low in carbohydrate.

Ketogenic diets have been shown to help people lose weight, improve blood glucose control, and improve heart health in the past.

Ketogenic diet with very low carbs (VLCKD)

A VLCKD refers to a very-low-carb ketogenic diet, which is usually referred to as a standard ketogenic diet.

A Ketogenic Diet that Has Been Properly Formulated (WFKD)

Steve Phinney, one of the foremost experts on ketogenic diets, coined the phrase "Well Formulated Ketogenic Diet."

The WFKD is based on the same principles as a traditional ketogenic diet. Well-formulated means that the fat, protein, and carbohydrate macronutrient ratios are in line with the standard ketogenic diet, giving you the best chance of reaching ketosis.

Ketogenic Diet with MCT

This diet is based on the standard ketogenic diet, but it emphasizes the use of medium chain triglycerides (MCT) to provide the majority of the fat content.

Coconut oil contains MCT, which are available as MCT oil and MCT emulsion liquids.

MCT ketogenic diets have been used to treat epilepsy because MCT allow people to consume more carbohydrate and protein while staying in ketosis, according to the theory. This is due to the fact that MCT produce more ketones per gram of fat than the long-chain triglycerides found in typical dietary fat.

If consumed in large quantities, MCT can cause stomach upset and diarrhea. To avoid this, eat meals that contain a mix of MCT and non-MCT fats.

However, there aren't many studies that look into whether MCT have broader weight-loss or blood-sugar-control benefits.

The ketogenic diet is a calorie-restricted diet.

A calorie-restricted ketogenic diet is similar to a standard ketogenic diet, but calories are limited to a specific number.

Ketogenic diets have been shown in studies to be effective regardless of calorie restriction. This is due to the fact that the satiating effect of eating fat and being in ketosis helps to prevent overeating.

Ketogenic Diet (Cyclical Ketogenic Diet) (CKD)

The CKD diet, also known as carb backloading, consists of five ketogenic days followed by two days with higher carbs, such as five ketogenic days followed by two days with higher carbs.

The diet is designed for athletes who can replenish glycogen lost during workouts by eating more carbs on those days.

Ketogenic Diet with a Specific Purpose (TKD)

The TKD is similar to a traditional ketogenic diet, with the exception that carbohydrates are consumed during workouts.

It's a hybrid of a traditional ketogenic diet and a cyclical ketogenic diet, allowing you to eat carbs on any day you exercise.

It is based on the idea that carbohydrate consumed before or after a physical effort will be processed much more efficiently as the muscles' energy demand increases.

Ketogenic Diet with a High Protein Content

This diet contains more protein than a standard ketogenic diet, with a protein-to-fat-to-carbohydrate ratio of 35% protein, 60% fat, and 5% carbs.

A high-protein ketogenic diet appears to be effective for weight loss in people who need to lose weight, according to research.

There is a lack of research, as with other types of ketogenic diets, into whether there are any health risks if followed for a long time.

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