While it’s exciting that more and more people are turning to lower-carb diets to live healthier, unfortunately, many don’t realize that there are different types of ketogenic diets.
Understanding which version of keto is right for you can often be
the determining factor in if you’ll find success with this nutritional approach.
Versions of a keto approach include:
+ A standard ketogenic diet (SKD)
+ A cyclical ketogenic diet (CKD)
+ A targeted ketogenic diet (TKD)
+ High protein ketogenic diet
+ Nutritional ketogenic diet
+ Low carbohydrate diet
While all of these versions may help with weight loss, some nuances and subtleties make each of them more appropriate, depending on your overall goals.
Cyclical and targeted keto diets have not been studied closely and are typically used by bodybuilders or athletes.
The more commonly known standard keto diet calls for approximately 70% fat, 20% protein, and 10% carbs. Unfortunately, eating such a large amount of fat for too long could have adverse effects, including low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease.
The high protein version of the diet typically includes 60% fat, 35% protein, and 5% carbs.
Out of all of these approaches, nutritional ketosis offers a more balanced approach overall.
The specific macro breakdown of 55% protein, 30% fat, and 15% carbs in nutritional ketosis enable the body to burn stored body fat while maintaining lean muscle mass. It is also a temporary metabolic state, meaning one eats this way only until they lose the desired amount of weight. Once a person has reached their goal, they should move to an all-whole-foods meal plan.
When you work with us, your coach will help you during this transition to create a low-to-moderate carb plan with personalized macros that work for you! Get in touch: