There are many different types of the keto diet, so choosing one that best suits your needs is essential. Some variations are simple and easy to follow, while others may require more work. If you are unsure which type of keto to choose, it is best to seek professional advice. A licensed nutritionist can help you make the right decision for your individual needs and circumstances.
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1. Strict Keto Diet
A strict keto diet can be challenging to follow for beginners. Those on a strict version of keto must avoid any kind of processed food that contains carbs, especially wheat flour. Instead, they should substitute almond or coconut flour and stay under 20 grams of net carbohydrates daily.
You can still enjoy some of your favorite beverages while on different types of keto. Water is a good choice and should be sugar-free. Adding fresh mint or lemon peel to your water will give it a nice flavor. You should also limit alcohol consumption, but low-carb drinks such as tequila or vodka mixed with soda water are acceptable.
The standard keto diet requires strict adherence to the food list. Its goal is to put the body into a state of ketosis, characterized by burning fat for energy. As a result, you need to eat a lot of fat, little protein, and small amounts of carbohydrates.
2. Lazy Keto Diet
A lazy keto diet is less rigid than the strict types of keto and includes higher carbohydrate fruits and vegetables like butternut squash, corn, and parsnips. You can also enjoy low-carb fruits like blueberries, strawberries, and unsweetened Greek yogurt. The lazy keto diet is far less restrictive than the traditional keto diet, but it still requires some effort on your part to stay on track.
The strict keto diet requires constant monitoring of calories and ketones produced by the body when it enters ketosis. However, some people find it difficult to follow this plan, and have harmful side effects because they are either unaware of the science behind it or are not mentally prepared to stop eating carbohydrates. The lazy version of keto is best suited for people ready to make a lifestyle change but not interested in strict ketosis.
3. Targeted Keto Diet
The targeted keto diet is popular with athletes and active individuals. Unlike traditional ways to approach keto, this one allows you to eat an additional 20 to 30 grams of carbohydrates before and after working out. You can eat between 70 and 80 grams of carbohydrates daily from fruits, vegetables, dairy products, and grain-based foods. This allows you to cycle in and out of ketosis and eats a more balanced diet. This approach is also called keto cycling.
Targeted keto includes different versions of the keto diet explicitly designed for people who need to increase their performance during intense workouts. It involves a low-carb diet that allows you to eat carbohydrates before and after working out. However, avoid foods high in fructose because your muscles do not readily use these as energy.
4. Cyclical Keto Diet
Cyclical keto is a version of keto that varies in terms of the number of carbohydrates consumed daily. While a standard ketogenic diet requires 50 grams of carbohydrates or less per day, some athletes or highly active people may benefit from added carbs. The cyclical keto diet is a way to maximize the benefits of ketosis and incorporate carbohydrates strategically. The cyclical keto diet works by choosing five to six days each week when you will eat higher carbohydrate-containing meals.
For this phase of the diet, your daily diet should consist of 70% to 80% healthy fats, 15% to 25% lean protein, and only 5% carbohydrates. The higher carb day is a day when you can eat more carbohydrates, typically around 30 grams per day. This helps your body to enter ketosis more quickly. Ideally, this phase will last five to six days.
While the standard types of the keto diet are low in carbs and high in fat, the cyclical keto diet involves increasing your carbohydrate and protein intake on high-carb days. This allows your body to go through the energy-sparing benefits of nutritional ketosis and replenish glycogen stores.
5. High-Protein Keto Diet
The high-protein keto diet is a relatively simple way to lose weight. Protein is broken down into amino acids and used as energy in the body by drastically reducing carbohydrates. However, it is essential to note that not everyone responds the same to protein.
When switching to this version of keto, it is essential to consult with your doctor or registered dietitian. In addition, make sure to listen to your body and monitor how you feel. You may need to change your diet or add carbs if you feel uncomfortable. The best way to figure out whether you’re ready to begin a keto diet is to try it out for four to six weeks to see how you react.
This program is an excellent option for people who want to cut carbs while still sticking to a high-protein keto diet. While it is similar to a standard keto plan, it allows for any food source with at least a small amount of protein. This is especially helpful if you are short on time or want to try different types of keto but don’t want to cook or shop. A meal kit will make your life easier and help you to maintain your desired level of ketosis.
6. Mediterranean Keto Diet
The Mediterranean keto diet focuses on eating foods with low amounts of carbohydrates and sugar. While this version of keto does not forbid carbohydrates, it limits the amount you consume and encourages the consumption of healthy fats. Avocados, vegetables, and fish are all excellent sources of healthy fats. You can also eat a lot of salads, which are excellent sources of fiber, vitamins, and minerals.
The Mediterranean diet also discourages alcohol, especially during the summer months. In addition, you should avoid blended frozen drinks and Pina Coladas, as they contain 43.7 grams of net carbs per serving. The Mediterranean ways to approach keto are also associated with lower LDL cholesterol and lower triglycerides, two types of blood fat that contribute to the hardening of the arteries.
7. Dirty Keto Diet
The dirty keto diet is an offshoot of the popular clean keto diet. While both ways to approach keto have the same macronutrient guidelines, they differ in many ways. For example, the OG keto diet allows you to consume 60-75% of calories as fat, 15-30% in protein, and five to ten percent in carbohydrates. However, the dirty keto diet allows for more dairy products and processed cheese.
Unlike the clean version of keto, the dirty keto diet allows you to eat foods that are considered traditional off-limits. This diet also allows you to eat fast food multiple times a day while keeping your carb intake below 20 grams daily. Since the dirty keto diet is less restrictive, it may be easier to stick to. Some people who tried it said they lost more weight than those who did the clean keto diet.
8. Keto 2.0
There are several different types of the keto diet, each with advantages and disadvantages. Some are best for weight loss, while others are better suited for active individuals. There are benefits to both types, including enhanced athletic performance and increased muscle mass. Those who want to build lean muscle and lose fat may benefit from a high-protein ketogenic diet. However, it is essential to note that excessive protein intake may derail ketosis.
Foods allowed on the keto diet include grass-fed beef, eggs (omega-3), and non-starchy vegetables, such as avocados and parsnips. Additionally, it is best to avoid foods with high carbohydrate content, including processed vegetables. And, if you want the most benefit from your version of keto, it is recommended to include some light exercise as part of your routine.
Although the keto diet has similar rules, different versions of the keto diet may be easier to adhere to than others. Some variants may seem easy to follow initially but may not be beneficial in the long run. Therefore, you should always seek advice from a licensed nutritionist before starting a keto diet.
Do you need expert help to find the best version of keto for you? Call the Texas Keto Couple!