You must be wondering about what exactly a Keto Diet is, how exactly does it help, and what are the health benefits associated with it? So if you want to know more about the different types of keto diets this is the place for you! Well, here we are, to help you choose the right kind of keto diet for your body!
What is a Keto Diet?
A Keto diet is a high fat, moderate protein, and low carb diet where your body burns fat as you consume fat. This process is known as Ketosis and when your body begins to burn fat either from food or within our own fat cells for fuel, typically when it does not get enough carbohydrate to produce energy. The fat becomes the main source of calories, as opposed to glucose from carbohydrates and sugar.
The new versions of keto diets focus on healthy quality fats like fish, nuts, and avocados. But a traditional ketogenic diet typically consists of the following
- 5% carbohydrate
- 20% protein
- 75% fat.
Now, this is usually less than 50 grams of carbohydrate per day. So with this amount of carbs, our body starts utilizing fats as a source of energy, and thus produces ketones, which help accelerate weight loss. The Keto Diet is beneficial not just for weight loss, but also for many conditions like diabetes, PCOS, etc.
Types of Keto Diets
So for many individuals, adapting to a traditional ketogenic diet can be difficult to follow and can lead to poor outcomes. And in response to this issue, easy-to-follow diets have been created, which can be healthy yet sustainable.
This high-fat, very-low-carb keto diet lets you enjoy lots of avocados, butter, bacon, and cream—but requires cutting way back on added sugars, most processed foods, sweets, grains, and starchy veggies. More distinct versions of the Keto diet have been mushrooming, which allows a more doable yet adequate diet plan.
Certain Keto variations are a little more flexible and easier to stick within the long-term. This traditional or standard ketogenic diet puts your body into ketosis. During this metabolic state, you burn fat as your primary fuel source, and that promotes fat loss. Approaching a modified keto diet, your body will go in and out of ketosis but still shed weight and body fat.
The Standard Ketogenic Diet
Here is the most common approach to keto and involves getting 75 percent of calories from fat, about 20 percent from protein, and 5 percent from carbs. Now this means limiting the consumption of carbs to a very low level.
So the keto diet that most people follow, and is the best option for people who are looking to accelerate their weight loss and tap into the other reported health benefits.
About the standard keto diet, you plan all meals around fat like avocados, butter, ghee, fatty fish and meats, olives, and olive oil. Additionally, you need to sever your carbs to no more than 50g per day. This means sticking to leafy greens, non-starchy veggies, and low-carb fruits like berries and melons.
Modified Keto Diets
This modified keto diet includes more healthy foods than the traditional keto diet. It allows for up to 20% carbs, making the diet more acquiescent. So the goal is to keep the diet regulated with lower net carb foods.
Various non-starchy vegetables like Kale, Cauliflower, Broccoli, Asparagus, Onions, Mushrooms, etc are highly recommended. And the protein is moderate on a modified keto diet and can come from quality sources such as salmon, beef, seafood, eggs, paneer, and cheeses. So you would want to avoid overly processed meat products containing nitrates and other artificial preservatives.
Revised keto diets should also include plenty of nuts, seeds, and judicious amounts of whole grains for extra fiber.
The Keto-Green Diet
Phenomenal Keto Green Diet was created to help ease menopausal symptoms. This concept of the keto-green diet is to keep your urinary pH in an alkaline status. Now this means your urinary levels should be at 7 or above.
Keto is filled with high-alkaline foods that are designed to help balance your body’s pH levels. The high intake of vegetables has been profoundly recommended. So the majority of the plate is filled with low carb alkaline vegetables and 20 percent of high-quality protein and fats. This is to keep an alkaline pH.
Achieving ketosis in the keto-green diet is done through intermittent fasting and no snacking. Vegetables like broccoli, cauliflower, sprouts, and cabbage are added to the diet to help to naturally detoxify due to their antioxidant properties
The Mito Food Plan
This Mito Food Plan is taken from the term Mito which is an abridgment for mitochondria.
The Mitochondria are responsible for making energy and are also known as the powerhouses of the cells.
While studying, mitochondria have been found to operate more efficiently when consuming fat as a fuel source when compared with carbohydrates.
Notion idea behind the Mito Food Plan is that by incorporating these foods, mitochondria will perform better and prevent disease in the cells.
The low-carb diet has more flexibility and its aim is more related to health instead of a ketone number. This allows more seasonal fruits, such as berries and regional foods.
The Targeted Keto Diet
This targeted keto diet is primarily for athletes who wish to improve their performance.
Thou would follow the keto diet as usual until 30 to 45 minutes before exercise- and then have about 25g of carbs.
So the idea is that you’ll have just enough carbs to fuel your workout and still be able to return to ketosis easily after you cool down. And it is important to choose carbs that are easy to digest and be sure not to add calories to your daily total.
The targeted approach is intended for people who generally engage in intense, muscle-building workouts, like high-intensity exercises, like running, swimming, or playing tennis for hours on end.
This targeted keto diet is popular among athletes and active individuals who live a keto lifestyle but need more carbs. And the best options include fruit, dairy, or grain-based foods, or sports nutrition products. As the additional carbs are readily burned off, they don’t get stored as body fat.
Cyclical Keto Diet
Cyclical Keto Diet is a newer version of the traditional keto diet, which helps you stay on the diet for a longer duration. Keto cycling or Cyclical Keto Diet, you would cycle in and out of keto – usually staying on the diet for five days, followed by one or two days with more carbs.
So the point of keto cycling is to make it easier for someone to follow. That is intended for those who have a tough time sticking to keto. This can be beneficial if someone wants to take a break and have carbs.
Cyclic Keto approach includes five days of the traditional keto diet and two non-keto days per week. People also choose to save their off days for special occasions, holidays, and vacations. So for best results, it is advisable to eat wholesome carbohydrate-rich foods on your off days, including fruits, starchy veggies, dairy products, and whole grains.
And some of the options can be sweet potatoes, beans, lentils, brown rice, etc.
High-Protein Keto Diet
Now, this diet is best for bodybuilders, and people who wish to increase muscle. The version of keto calls for increasing the protein intake. Thou can aim to source your protein from both animals (meat, fish, and dairy) and plants (nuts and seeds).
This is designed for those who need protein to help protect muscle mass, like bodybuilders and older people who need to prevent muscle breakdown. That is also a good option for those who show signs of a protein deficiency.
Now, this entails eating about 120 grams of protein per day, while carbs are still restricted to less than 10% of daily calories. Several people find this modified keto diet easier to follow because it allows you to eat more protein and less fat than the standard keto diet.
This depends on the type of vegetables you are consuming this diet might be lacking in nutrients and fiber. So be sure to add a lot of non-starchy vegetables for a more nutritious and higher fiber diet.
Strict Keto Diet
So this kind of diet is known to be beneficial for epilepsy. Often know and called the “therapeutic keto diet,” this is the original version of keto, which was created in the 1920s to help treat seizures. And this version of the diet allows for the lowest amount of carbs (hence being the strictest). Nearly 90 percent of daily calories come from fat, 6 percent from protein, and just 4 percent from carbs.
Mediterranean Keto Diet
Combo of these two popular approaches to eating: sticking to standard keto macro amounts while emphasizing Mediterranean diet elements like fatty fish and olive oil. Although a traditional keto diet, which doesn’t specify which fats to prioritize, Mediterranean keto diets emphasize options like monounsaturated fatty acids, which may help lower LDL cholesterol, and omega-3s.
This is best for those who want a flexible approach to healthy eating that is sustainable long term.
Clean Keto Diet
In this version, you will still stick to the same macronutrient distribution as standard keto. Now the only difference is that clean keto is based on consuming the healthiest versions of foods. This means you’ll look for terms like organic, grass-fed, pasture-raised, and cold-pressed. Y’all also lean heavily towards whole plant foods.
The approach is for those who focus on food quality just as much as they do on macro tracking. Additionally, you may have to invest more, since grass-fed meats and cold-pressed extra-virgin olive oil tend to be pricier than lower-quality options, especially those packaged for convenience.
Therefore, this was a brief about the different kidneys of keto diets out there. This is important to choose the right kind of keto diet for your body so that you can get the desired results. So it can be a good idea to meet a certified nutritionist any time you switch up your diet.