There are several approaches to the ketogenic diet. As you’re about to find out, some methods are better than others depending on past experience and fitness level.
All of the the variations explained in this article will still focus on a low carb, high fat protocol but as you’re about to find out, carbohydrates can be introduced at certain times.
In this Keto Beginners Series, you’re going to discover which type of ketogenic diet is best for you.
Standard Ketogenic Diet (SKD)
The SKD is the most common ketogenic diet perfect for beginners. If you are new to keto and dieting in general, this is the best place to start.
The standard ketogenic diet is for anyone who wants to lose body fat or improve overall health and mental well-being. It’s also great for anyone looking to improve metabolic disease such as type 2 diabetes or obesity.
Macros on the standard ketogenic diet include:
Most people who aren’t actively exercising and live a fairly sedentary lifestyle won’t need to alter their ketogenic diet at all. This is the perfect ketogenic protocol to follow as a beginner.
Targeted Ketogenic Diet (TKD)
The TKD is designed for people who exercise often and have experience with the ketogenic diet. Many athletes like to incorporate the TKD because it gives them extra fuel to grow muscle, increase strength, and improve overall athletic performance.
It is considered an advanced approach for people at the intermediate level of fitness and dieting.
To start the targeted ketogenic diet:
The goal of TKD is to consume just enough quick carbohydrates pre-workout to give you the extra boost of energy you need for your exercise. When done correctly, you should enter ketosis soon after your workout since you’re using up those quick carbs during exercise.
Cyclical Ketogenic Diet (CKD)
The CKD is the most advanced ketogenic dieting protocol. It’s considered a step above from the TKD because it requires more careful planning.
You should only consider the cyclical ketogenic diet if you have already successfully adopted a targeted ketogenic diet and want to take it a step further.
Here’s how the cyclical ketogenic diet works:
The purpose of these carb-ups is to fill your glycogen levels to fuel your muscles throughout the week. Additionally, eating larger amounts of healthy carbohydrates during these days will help regulate your hormones and thyroid functioning.
It’s crucial to keep fat low during the CKD days because eating high in fats and carbs is a recipe for weight gain. Yes, that means you can’t just pig out on junk food!
High Protein Ketogenic Diet (HPKD)
This version of keto is less common in the ketogenic community. It’s designed for people who want to lose excess body fat while still maintaining a good body composition.
Having higher protein to fat ratio will help you build muscle while using your own stored body fat for energy, instead of using dietary fat for fuel.
The HPKD is simple:
Choose the Ketogenic Diet Type That Suits Your Goals Best
Whether you’re a beginner or an advanced ketogenic dieter, there’s a protocol that should suit your needs perfectly.
If you’re just starting out, the standard ketogenic diet is the perfect place to start.
But if you’re an athlete, someone who wants to build more muscle, or simply take your ketogenic diet to the next level, the HPKD, TKD, or CKD is your best bet.
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