6 Types of Ketogenic Diet
There are different types of ketogenic diet. Find the one you're most comfortable doing as a lifestyle.
ketogenic diet is a low-carb diet that has proven to be effective for weight loss, and managing diabetes and high blood pressure.
Some even believe it has health benefits against cancer, epilepsy, and Alzheimer's disease.
Ketogenic diet's goal is to reach ketosis where body fat is broken down into ketones. And ketones fuel the body.
If you're in a level of ketosis, your body is fueled by ketones instead of glucose. Carb intake is replaced with fat.
Types of Ketogenic Diets
There are different kinds of ketogenic diets. The principle is the same: an extremely low-carb diet. But there are slight variations with the method.
Here are the different types of ketogenic diets:
1 – Standard Ketogenic Diet
Typically, a standard ketogenic diet contains 70 – 75% fat, 20% protein, and only 5% carbohydrates. This is a low-carb, moderate protein, and high-fat diet.
Standard ketogenic diets have proved to be effective in weight loss, managing blood sugar levels, and improve heart health.
2 – MCT Ketogenic Diet
Similar to a standard ketogenic diet but it uses medium chain triglycerides (MCT) as a fat source.
You can find MCTs in coconut oil. Often, you'll see it in the market as MCT emulsion liquids or MCT oil. MCTs allow you to eat carbohydrates and protein and still achieve ketosis.
Studies show they have more ketones per gram of fat compared to the ones in normal dietary fat (long chain triglycerides).
But this type of ketogenic diet is not for everyone. It can cause diarrhea or stomach upset when consumed alone and in large doses.
It is still best to consume both MCT and long chain triglycerides according to health experts.
MCT ketogenic diets are good for those with epilepsy.
3 – Cyclical Ketogenic Diet (CKT)
This type of ketogenic diet allows you ‘cheat days'. With CKT you spend 5 or six days observing the standard ketogenic, low carb diet. Then you spend 1 or 2 days eating a little more carbs
This method answers the problem of people worried they'll starve their bodies of carbohydrates.
4 – Targeted Ketogenic Diet (TKD)
If you're exercising regularly, you might want to consider this type of ketogenic diet. Dieters following the TKD method, eat carbohydrates before a workout.
When you exercise, or when you're body is active, your muscles need more energy. This is why you need carbs to give your muscles the energy boost they need.
5 – High Protein Ketogenic Diet
This type of diet is similar to the standard ketogenic diet except that you eat more protein than the recommended 20% protein.
The ratio is often: 60% fat, 35% protein, and 5% carbs.
6 – Restricted Ketogenic Diet (RKD)
This type of ketogenic diet is used for treating cancer. Studies have shown that ketosis and RKD is effective in managing or even treating cancer.
In a restricted ketogenic diet, you are limiting carbs, as well as calories.
When you do this, you are starving cancer cells. Because cancer cells cannot use ketones to grow. They need a high amount of glucose to grow.
Before you go into a ketogenic diet, make sure it's safe for you.
This diet is not for you if you are pregnant, if you're taking medication for Diabetes, or if you're taking maintenance drugs for high blood pressure.