Updated: Dec 17, 2019
Ketogenic diets are all the rage today, many of them followed incorrectly or at risk to their heart’s health. If you have a coach helping you with this diet, look to see if they are certified in the diet instruction since certification programs exist that guide the provider in helping the patient or client choose heart healthy fats when keeping that fat goal high and not turn to a diet of bacon and eggs.
The five types of keto diets people are following these days are:
The Standard Keto Diet
This is the most common ketogenic diet and consists of a 75% fat intake, 20% protein intake, and 5% carbohydrate intake. It is necessary to control the protein intake because protein readily turns into glucose. It is no joke that this diet is strict and difficult to follow.
Some good examples of healthier fat choices include:
1. Cacao Butter
2. Coconut Butter
3. Organic Coconut Oil
4. MCT Oil
7. Coconut Milk
8. Coconut Cream
12. Sugar Free Chocolate
15. Avocado Oil
17. Olive Oil
Targeted Keto Diet
Targeted Ketogenic Diets (TKD) are geared towards bodybuilders. With a targeted keto, allowable carbohydrates are scheduled into the meal plan one half hour before a workout. The key to making this diet a success is high intensity workouts to get that glucose burned out of the system before it is taken out of ketosis.
A good tip for burning your allowable carbs fast, is to eat easily digestible carbohydrates. After the workout, it is important to take in more protein to rebuild muscle fast.
Cyclical Keto Diet
This variation of the standard diet allows you to have healthy carbs like berries and other lower glycemic foods on the carb list. You will need to put yourself back on the standard keto diet after 24-48 hours to get back into ketosis easily without all the adverse effects such as “keto flu.”
High Protein Ketogenic Diet
This variation is targeted more towards people struggling with obesity. In a high protein ketogenic diet, practitioners will consume 35% protein, 60% fat, and 5% carbs. The carbs are still kept low, but in this case the fat is decreased by 15% and the corresponding increase in protein is 15%. Protein is important on the keto diet, but too much of it will cause you to fall out of ketosis as mentioned earlier. This variation is also good for elite athletes.
Restricted Ketogenic Diet
This is a restricted caloric version of the standard diet and only 12 grams of carbohydrate per day are allowed. This diet is most often used in medical settings and most often in the cancer ward when someone is following a keto diet with their cancer treatments. It is a variation used with a 3 day fast. A 2010 study showed that a patient with a form of brain cancer had no signs of mutated brain tissue after two months on this diet. Medical professionals will not only monitor caloric intake, carbs, and ketosis, but specific ketone levels will need to be achieved.
I am not advocating ketogenic diets, just trying to create an informed environment as I know many are following ketogenic diets. Please post questions in the forum area and I will address each and every one.