Welcome to Part 2 of my keto diet blog series: ‘What Does A Keto Diet Look Like?’ In this blog I will show you what a Standard Ketogeic Diet looks like, and discuss other variations.
If you do not understand ketosis, I suggest you read Part 1: What Is Ketosis and then come back to read this one.
Current blogs published in ‘THE KETO DIET’ blog series are listed below:
As discussed in part 1, the keto diet can look differently, depending on the goals of the user. Listed below are various forms of the ketogenic diet, as well as a sample 1-day meal plan. This blog should give you a better idea of what the keto diet actually can look like, in the terms of not only macro-nutrient profiles but also food choices. It’s quite interesting.
Standard Ketogenic Diet (SKD)
The Standard Ketogenic Diet focuses on a very high consumption of fats. Generally it is made up of 70-90% fat, 10-25% protein, and 5% carbohydrates. A 1500 calorie standard ketogenic diet for weight loss, your daily macro-nutrient profile could look like this:
|SKD 1500 tot cal/day||% of daily cals||cals/day||grams/day|
Targeted Ketogenic Diet (TKD)
A Targeted Ketogenic Diet is geared more towards fitness enthusiasts. You eat your entire allowed carbs for that day in one meal 30-60 minutes before you exercise. The theory behind this says that you will use the glucose produced from the carbs to fuel your workout before it disrupts ketosis. My question is if you eat all your allowed carbs in one shot, and then decide not to workout, would you get “knocked out of ketosis?” If this is true, then if you are following a SKD, you must also make sure you are structuring your meals and fitness sessions properly so you don’t accidentally “carb load.”
If you used this method, the meal plan above could have the tomatoes and asparagus moved to lunch, along with the spinach, avocado, etc. About 30-60 minutes after consuming that meal, you would then workout. For supper you would just have the chicken and butter.
Cyclic Ketogenic Diet (CKD)
Cyclic Ketogenic Diet is geared more towards high level athletes and serious bodybuilders. They cycle between a keto diet and a high carb diet (aka carb loading). Some days you eat few to no carbs and other days you eat lots. The high carb days are used to replenish glycogen lost through the physical activity. This can be seen in bodybuilding, broken into phases where you eat lots of carbs during mass building and then low carbs during the lean out phase.
High level athletes and bodybuilders are most likely eating more than 1500 calories a day, in order to provide the nutrition and fuel they need to not only perform well but also to recover fast. So using the 1500 calorie/day macro nutrient profile sample above would not be logical here. Instead, we will increase the amount for the sake of this explanation. A CKD can look like this:
- five consecutive days of the SKD with around 50 grams of carbs
- two consecutive days of carb-loading of about 450 to 600 grams
Again, the grams will vary from person to person, but this gives you a rough idea of how the cycle can work.
High-Protein Ketogenic Diet (HPKD)
A High-Protein Ketogenic Diet is a variation of the Standard Ketogenic Diet. Protein consumption is increased by 10% and fat reduced by the same. Eating a diet high in protein has been known to reduce hunger and increase the feeling of satiety. This method can be used as a way to transition to the SKD. On a 1500 calorie/day HPKD, it could look like this:
|HPK 1500 tot cal/day||% of daily cals||grams/day||cals/day|
Restricted Ketogenic Diet (RKD)
A Restricted Ketogenic Diet is one that not only drastically limits carbohydrates but can also reduces total caloric intake. It creates a hypocaloric state to lower glucose levels and raise ketone levels at the same time. This type of diet is used by the medical community. It is not recommended to be used as a diet to lose weight and should only be administered under the care of a medical practitioner.
|RKD - 800 tot cal/day||% of daily cals||grams/day||cals/day|
I like these two guides due to one main reason – Mercola informs the reader that it is extremely important to choose your foods wisely on the keto diet. Choose grass-fed meats, dairy, and animal fats, wild salmon and seafood, fresh whole vegetables and fruits, non-gmo, organic, and responsibility farmed whole foods. These factors are so important when trying to develop a healthy body and lose weight, especially when one is drastically reducing an important and nutrient macronutrient from one’s diet.
Another fantastic source is available on the The Charlie Foundation website. They have put together a great piece for learning more about keto diets, titled ‘5 Variations of the Ketogenic Diet.’ They discuss the following, as well as provide links to recipes, etc.
- Classic Keto Diet
- Modified Keto
- MCT Oil
- Modified Atkins
- Low Glycemic Index
- Intermittent Fasting
An important point to remember when practicing any type of ketogenic diet is that you will need to keep track of your calories and macronutrients to make sure you stay on track to reach ketosis. Another option is to obtain a personalized ketogenic meal plan that already has everything calculated and spelled out for you. To know if you are truly in ketosis, you should test your ketone levels in your breath, blood, or urine using some sort of method, such a blood ketosis meter, breath meter, or urine strips.
As you can see, there are many forms of the keto diet to suit a wide variety of users with different goals. Of course, before ever attempting any special type of diet, especially a ketogenic diet, the first step is to seek your doctor’s advice. Show him the type of diet you’d like to explore. Make sure you doctor has a background in nutrition or is familiar with the diet. Some doctors do have strong biases, and if this is the case with yours, find out why he or she feels this way. Remember, you can always seek more than one professional opinion.
This concludes the second part to my keto blog series. As I dig more and more into it, I find myself fascinated with what I’m learning. I can also feel my attitude changing towards this diet. I was very negative in the beginning but because I have forced myself to open up my mind, I can see where the keto diet can be very useful in various ways.
While I begin working on part 3, feel free to share your comments and questions below. I’d love to hear what you think.
In health & fitness