Fat, protein, and carbs are known as macronutrients. In general, the macronutrient breakdown for a keto diet is:
In this article, we are reviewing the main types of keto diet. Then, we are recommending each one for a given group of people. There’s a type of keto diet for you, mostly depending on your physical activity. Following the appropriate type will work best to achieve your goals.
So, are you alright with the Standard Keto Diet (SKD)? Or maybe you should try the Targeted Keto Diet (TKD) or the Cyclical Keto Diet (CKD)? Just keep reading and you will find it out.
The Standard Keto Diet is the first type you learn about. Most articles and blogs focus on this approach. A diet that is very low in carbohydrates, very high in fat, and moderate in protein. The main restriction is carbohydrate, and the Standard Keto Diet should not go beyond 30 grams a day.
This a fantastic approach if you want to reach ketosis really fast, and if your main goal is losing weight. The Standard Keto Diet is the one people choose when they do not perform very strenuous physical activity, but it is a strict protocol more easily followed by meticulous and careful people who want to do things by the book.
The Targeted Keto Diet is basically the same Standard Keto Diet, a bit modified. The difference is that it will consider the habits of people with a very active lifestyle. Ketone bodies are an excellent source of energy, but carbs are better for prolonged physical activity. Therefore, what we do is simply eating more carbohydrates 30 to 60 minutes before working out. The energy will be used during physical activity, so it won’t affect ketosis.
This approach is better for people with an active lifestyle, especially if they are only starting with their exercise programs. It is the best approach if you’re performing cardio exercises for a prolonged period, with a low to moderate intensity.
The Cyclical Ketogenic Diet is much less restrictive compared to the above. In this approach, you will have one or two non-keto days every week. These days off are meant as carb loading days, but you should still choose healthy carbs, as in fruits and starchy veggies. You’re still not allowed to eat added sugars and processed foods.
This cyclical approach is only meant for athletes and bodybuilders who perform very strenuous physical activity 5 days a week or more. You should only use this approach if you have very high-intensity exercises every week, with a very demanding volume and intensity of physical activity. These individuals need much more carbs than the average, and won’t be able to perform at their best without these off days.
Speaking of Keto diet to the absolute beginner should always include a word of advice and recommendations for the first stage of ketosis. In the early stage, and as your body gets adapted, you might experience the keto flu, a few short-term side effects that include:
To minimize these symptoms, you may want to start with a standard low-carb diet and then reduce your carb intake further. Also, drink sufficient water and add some salt to your meals. Taking a supplement with magnesium, sodium, and potassium may also reduce the symptoms and make you feel better.
With this in mind, which keto diet approach sounds better in your case? You can try SKD if you’re expecting to lose weight without a regular physical activity. TKD works better if you have a consistent exercise program, but at a low-to-moderate intensity. And CKD is the best approach if you’re serious with exercise and need to perform excellent in strenuous and very high-intensity physical activity.
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