Types of Ketogenic Diets

 The general goal of the Keto diet is to put the body in a Ketosis metabolic state.There are a number of ways in which ketosis can be brought about and therefore there are a number of different types of ketogenic diets which are similar in terms of being low in carbohydrate and high in dietary fat. 

1.      Standard Ketogenic Diet (SKD)

This is a very-low carb, moderate protein and high fat diet. It typically contains 70 to 75 per cent fat, 20 per cent protein, and about 5 to 10 per cent carbs. SKD is suitable for people looking to lose weight, improve blood glucose control and improve heart health.

Fats should provide the majority of calories for it to be a ketogenic diet. No limit is set as energy requirements can vary significantly from person to person, hence there is no limit to the amounts of fats one can eat. Ketogenic diets should include a strong intake of vegetables, particularly non-starchy vegetables, as these are very low in carbohydrate.

2.      Well Formulated Ketogenic Diet (WFKD)

Well formulated means that the macro nutrients of fat, protein and carbs meet the ratios of the standard ketogenic diet and therefore provide the best chance of ketosis occurring.

3.      MCT Ketogenic Diet

This follows the outline of SKD but has a focus on using medium chain triglycerides (MCTs) to provide much of the fat content of the diet. MCTs provide more ketones per gram of fat than the long-chain triglycerides that are present in normal dietary fat hence allow people to consume more carbs and protein whilst keeping in ketosis. This is vital in the treatment of epilepsy.

MCTs are found in coconut oil and is available as MCT oil and MCT emulsion liquids. MCTs can lead to stomach upset and diarrhea if consumed largely on its own and therefore it is advised to balance between MCTs and non-MCT fat.

4.      Calorie-restricted ketogenic diet

A calorie-restricted ketogenic diet is similar to a standard ketogenic diet except in that calories are restricted to a set amount.However, Keto diets have proven successful whether calorie intake is restricted or not. This is because the satiating effect of eating fat and being in ketosis tends to help prevent over-eating in itself.

5.      Cyclical Ketogenic Diet (CKD)

The CKD diet, also known as carb back-loading, involves days in which more carbs are eaten, such as five ketogenic days followed by two higher carb days. The diet is intended for athletes which can use the higher carb days to replenish glycogen lost from muscles during workouts.

6.      Targeted Ketogenic Diet (TKD)

The TKD is similar to a standard ketogenic diet except that carbohydrates are consumed around workout times. It allows you to consume carbohydrates any day you exercise. It is based on the concept that carbohydrate consumed before or after a physical effort will be processed much more efficiently, as the muscles’ demand for energy increase when we’re being active.

7.      High Protein Ketogenic Diet

This diet includes more protein than a standard ketogenic diet, with a ratio of 35% protein, 60% fat and 5% carbs and is effective for weight loss.