Ketogenic diets come in a variety of flavors.

There are many different types of ketogenic diets. Here's a quick guide for choosing the best one for you.

 A ketogenic diet is a diet that is aimed to bring about ketosis, the breaking down of body fat into ketones, and enable the body to mostly operate on ketones rather than glucose.

There are a lot of ways in which ketosis may be brought about and hence there are a number of distinct versions of ketogenic diet.

Because the ultimate objective of these diets is the samen, the many varieties of ketogenic diet frequently have a lot of commonalities, notably in being low in carbohydrate and high in dietary fat.

The statistics in this guide are for information only and are not a direction to follow. For help on how to put together a diet, go to a dietician since they will be able to provide you specific advise based on your unique requirements.

Types of ketogenic diet

Read Also : What You Should Know Before Starting A Ketogenic Diet

Standard Ketogenic Diet (SKD) 

This is a very-low carb, moderate protein and high fat diet. It normally comprises 70 to 75 per cent fat, 20 per cent protein, and roughly 5 to 10 per cent carbohydrates.

In terms of grams per day, a typical conventional ketogenic diet would be:

  • 20-50g of carbs
  • 40-60g of protein
  • No defined limit for fat

Fat in the diet should supply the bulk of calories for it to be a ketogenic diet. No limit is imposed since energy needs might vary substantially from person to person.

Ketogenic diets should contain a substantial intake of vegetables, especially non-starchy vegetables, since they are extremely low in carbohydrate.

Standard ketogenic diets have regularly demonstrated efficacy in helping patients to reduce weight, improve blood glucose management and enhance heart health.

Very-low-carb ketogenic diet (VLCKD) 

A conventional ketogenic diet is very-low-carb and hence a VLCKD will generally refer to a regular ketogenic diet.

Well Formulated Ketogenic Diet (WFKD)

The phrase ‘Well Formulated Ketogenic Diet’ originates from Steve Phinney, one of the foremost researchers on ketogenic diets.

The WFKD follows a similar structure as a regular ketogenic diet. Well formulated implies that the macronutrients of fat, protein and carbohydrate fit the ratios of the conventional ketogenic diet and hence give the highest likelihood of ketosis happening.

MCT Ketogenic Diet

This follows the structure of regular ketogenic diet but has an emphasis on employing medium chain triglycerides (MCTs) to supply most of the fat content of the diet.

MCTs are found in coconut oil and is accessible as MCT oil and MCT emulsion liquids.

MCT ketogenic diets have been used to treat epilepsy because the hypothesis is that MCTs permits patients to consume more carbohydrate and protein yet maintaining in ketosis. This is because MCTs offer more ketones per gram of fat than the long-chain triglycerides that are found in typical dietary fat.

Note that MCTs might cause to stomach distress and diarrhoea if ingested substantially on their own. To avoid this, it’s essential to eat meals with a balance of MCTs and non-MCT fat.

There is a dearth of trials, however, evaluating whether MCTs have broader advantages on weight reduction or blood sugar.

Calorie-restricted ketogenic diet

A calorie-limited ketogenic diet is identical to a conventional ketogenic diet except in that calories are restricted to a fixed number.

Research suggests that ketogenic diets tend to be beneficial whether calorie intake is controlled or not. This is because the satiating impact of consuming fat and being in ketosis tends to assist avoid over-eating in itself.

Cyclical Ketogenic Diet (CKD) 

The CKD diet, also known as carb backloading, contains days in which more carbohydrates are taken, such as five ketogenic days followed by two higher carb days.

The diet is aimed for athletes who may utilize the higher carb days to restore glycogen lost from muscles during exercises.

Targeted Ketogenic Diet (TKD) 

The TKD is identical to a conventional ketogenic diet except that carbs are eaten during training times.

It is a compromise between a conventional ketogenic diet and a cyclical ketogenic diet that permits you to take carbs every day you exercise.

It is founded on the premise that carbohydrate ingested before or after a physical exertion will be absorbed much more effectively, since the muscles’ need for energy rise while we’re being active.

High Protein Ketogenic Diet

This diet contains more protein than a conventional ketogenic diet, with a ratio of 35 per cent protein, 60 per cent fat, and 5 per cent carbohydrates.

Research shows that a high-protein ketogenic is useful for weight reduction in persons who need to reduce weight.

As with other kinds of ketogenic diet, there is a dearth of study regarding whether there are any health hazards if followed for many years.