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Y O U T H

Types of Ketogenic Diets

Types of Ketogenic Diets

If you’re planning to start the ketogenic diet (or the keto-vegan diet), one important thing to know about it is that there are different types of ketogenic diets you can choose from. This is great news because you have the option to choose the type of diet that fits your lifestyle and health goals.

The most common types of keto diets include:


● The Standard Ketogenic Diet (SKD)

The SKD is the most common type of keto diet—and it also happens to be the simplest one. The rule for this type of keto diet is very simple—all you have to do is consume a minimal amount of carbs all the time. For this diet, you would only be able to consume a maximum of 50 grams of carbs each day. The exact amount you consume depends on your own needs. This type of keto diet is suitable for most people.


● The Targeted Ketogenic Diet (TKD)

This type of diet allows you to eat more carbs compared to the other types. However, you should only consume these additional amounts of carbs right before working out. It’s the preferred type of diet for athletes and for people who lead active lifestyles. Also, when choosing the additional carbs you plan to consume, it’s best to opt for easily-digestible varieties so you don’t end up with an upset stomach.

Although you would consume more carbs on this type of keto diet, you won’t have to worry about not being able to achieve ketosis because you would effectively burn all those carbs during your workout. Although your state of ketosis would be disrupted, this won’t happen for too long.

Usually, you may consume up to 25 grams of additional carbs before your exercise routine. After working out, it’s best to consume meals that are low in fat and high in protein. While the keto diet encourages you to eat a lot of fat, it’s not recommended to consume fat after exercising. The reason for this is that it might weaken your muscle recovery and delay your body’s absorption of nutrients.

It’s important to note that this variation isn’t suitable for everyone. If you live an active lifestyle or you have a daily workout routine, then this type of keto diet would be the best option for you. However, you must plan your meals well to ensure that you are not going beyond the recommended amounts of carbs and protein. Also, make sure that you’re getting enough fats to maintain your state of ketosis.


● The Cyclic Ketogenic Diet (CKD)

This type of ketogenic diet is quite popular, especially with beginners. For this diet, you won’t have to go completely go keto right away. The CKD involves cycling between “keto days” and “off days” each week. You would have alternate days of following the keto diet and days of consuming high amounts of carbs—this is called “carb-loading.”

For this diet, you would have to consume a maximum of 50 grams of carbs each day on your keto days. Then on your off days, you may consume up to 600 grams of carbs while you’re carb-loading. This type of keto diet is suitable for bodybuilders and other types of athletes who perform a lot of intense activities. It helps maximize fat loss while helping build lean mass. Like the TKD, this type of keto diet isn’t recommended for most people.


● The Restricted Ketogenic Diet

This type of diet is recommended for therapeutic purposes—specifically for the management of certain types of cancer. Restricting your carb intake causes the body to start producing ketones. When this happens, the healthy cells of the body can start using ketones—but some types of cancer cells can’t run on this alternative energy source.

Most types of cancer cells thrive on glucose. There fore, starving yourself of glucose means that you’re starving those cancer cells as well. This variation of the keto diet is considered restricted because it’s combined with caloric restriction thus making your body an inhospitable environment for cancer cells.

For this diet, you would start by only consuming water for 3 to 5 days then continuing with the keto diet. For this diet, you would only consume a maximum of 20 grams of carbs. This type of diet is also recommended for those suffering from conditions like PCOS, chronic fatigue syndrome, various neurological diseases, and others. Also, you should only follow this diet under medical supervision to ensure your health and safety.

Now that you know more about the different types of keto diets, you can better determine which one suits you best. Knowing the type of keto diet to follow helps ensure your success—whether you plan to follow this diet on its own or incorporate another diet (like the vegan diet) into it. After choosing the type of diet to follow, you have the option to do more research about it. This will help you follow it correctly and get the most out of the ketogenic diet you have chosen. 

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Alex Snodgrass, Melissa Hartwig Urban
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