The keto diet is a very low-carb, higher-fat diet. While you eat fewer carbohydrates on a keto diet, you keep moderate protein consumption and may enhance your consumption of fat. The reduction in carb intake puts your body in a metabolic state called ketosis.
Types Of Ketogenic Diet
Standard Ketogenic Diet (SKD)
If you’re trying to lose weight and/or you live a fairly sedentary lifestyle, then the standard keto diet is a good place to start. This is essentially the “true” keto diet in that you won’t be eating many carbs at all, usually 30 grams or less per day.
Targeted Ketogenic Diet (TKD)
The targeted keto diet allows for small carb-containing meals either before or after your workout. This is a good keto diet variation to follow if you find that your physical performance is hindered on the standard keto diet. For most people, adding 30-40 grams of carbs to their pre-workout or post-workout meal should suffice. It’s also important to cut back on fat intake just a tad when to compensate for the added carbs.
On days you don’t exercise, follow the SKD.
Cyclical Ketogenic Diet (CKD)
Sometimes referred to as the cycle keto diet, this is a more progressive keto diet variation that incorporates cyclical carbohydrate refeeds. For example, you might follow the traditional/standard keto diet Monday-Friday and then eat a higher-carb diet on the weekends. However, it’s best to try the targeted keto diet before advancing to the cyclical keto diet.
Steps To Start A Successful Keto Diet
- Eat the right foods.
- Eat the right amount of food.
- Prepare for the keto flu.
#1 Food Of Keto
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Low-carb vegetables – spinach, kale, broccoli, and other low carb veggies
- High-fat dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
#2 Right Amount Of Food
It’s important to have a proper and right amount of food intake. The macros breakdown is 75% fat, 20% protein, and 5% carbs. Avoid eating too many carbs. You’ll likely need to keep carb intake under 50 grams of net carbs per day, ideally below 20 grams. The fewer the carbs, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.
#3 Keto Flu
The body of the beginner tries to adjust with fats and ketones as the primary source of energy. One may encounter flu-like symptoms due to electrolyte imbalance and dehydration that include:
People who start a keto diet may get better in a few weeks. They need to track the symptoms, stay hydrated, and eat potassium, sodium-rich foods. They can include other electrolyte sources in the diet. If you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:
- Drink more water
- increase your sodium, potassium, and magnesium intake
- Eat more fat