The ketogenic diet (or keto diet) has been taking the world by storm, thanks to its promise of effortless weight loss and increased energy levels. The goal of the keto diet is to force your body into a state of ketosis, which allows it to burn fat more efficiently for fuel instead of carbohydrates. There are several different types of keto diets, each of which could be helpful in different ways depending on your goals and your lifestyle.
Standard Ketogenic Diet
The Standard Ketogenic Diet is the most popular type of keto diet because it’s easy to follow and doesn’t require any calorie counting. The basic idea behind this type of keto diet is that you’re eating a high fat, moderate protein, low carbohydrate diet. Foods like meat, eggs, butter, oils and cheeses are encouraged in this type of keto diet. Leafy greens are also allowed on the Standard Ketogenic Diet.
Targeted Ketogenic Diet
The targeted ketogenic diet is a low-carbohydrate and high-fat diet that is designed to induce ketosis. The main goal of the targeted ketogenic diet is weight loss. It has been shown that this type of diet can increase weight loss by up to 2 pounds per week due to an increase in fat burning.
Cyclical Ketogenic Diet
The cyclical ketogenic diet (CKD) is a strategy that alternates periods of strict keto eating with periods of higher carb intake. This type of dieting is typically used by bodybuilders and athletes who need to gain muscle mass quickly.
The CKD has two phases – the keto phase, which consists of only ketogenic foods, and the carb-up phase, which consists mainly or entirely of high-carb foods.
TKD or Targeted Keto Dietary Approach
Targeted keto diet is a low-carb, high-fat, moderate protein diet. The goal with this type of diet is to get the body in a state of ketosis (burning fat for fuel instead of carbs), which causes increased weight loss and helps control blood sugar levels. The targeted keto dietary approach is best for people who need to lose weight and have diabetes or metabolic syndrome.
High-Protein Ketogenic Diet
The high-protein ketogenic diet is by far the most popular form of keto. The idea here is that when you remove carbs from your diet and eat a lot more protein, your body switches to burning fat for fuel instead. Protein can also help curb hunger pangs, making this diet more bearable if you’re used to eating a lot.
The Metabolic Reset
Metabolic Reset is the most stringent type of ketogenic diet. It calls for a very short induction phase followed by a much longer and stricter maintenance period. It was created by Dr. Stephen Phinney and Dr. Jeff Volek, who are both well-respected in their field as experts on ketogenic diets. The purpose of this diet is to push the body into an extreme state so that it burns fat for fuel more efficiently and quickly, resulting in weight loss.
The modified Atkins diet is a low-carbohydrate, high-protein and fat diet. It’s also known as the MAD, or the ketogenic diet. This type of diet has been used to help people with epilepsy since the 1920s. The doctor who developed this diet, Dr. Robert C. Atkins, was treating patients who were not getting results from other treatments for their seizure disorder when they had a seizure after eating carbohydrates.
CKD or Cyclic Ketogenic Diet
The CKD is a type of ketogenic diet that alternates periods of fasting with periods where you eat normal, high-carb food. This can also be called the cyclical ketogenic diet or the targeted ketogenic diet. It’s not for everyone and it requires more self-control than other types of keto diets, but it does offer some specific benefits.
Targeted Fat Burning Keto Macronutrient Approach
When it comes to the keto diet, there are a number of different approaches you can take. Each approach offers its own benefits and drawbacks. However, when it comes to losing fat fast, many people prefer the targeted fat burning approach. In this strategy, you focus on getting plenty of protein and healthy fats in your diet while limiting carbs as much as possible. The goal is to force your body into using your fat stores for energy instead of the sugars that carbs typically convert into first.
The Treats Strategy/Treat Days
If you’re trying to lose weight, you might want to try the 5/2 diet. This plan involves eating normally for five days and then only eating 500 calories or less on the other two days. On these fasting days, it’s recommended that you stick with low calorie foods like vegetables, fruit, and soup.