If you’ve taken time to research keto and that left you absolutely confused, you’re not alone. See, ketogenic diets began back in the 1920’s as a treatment for epilepsy...but these days, they’re being used in full force as a diet for weight loss, and also for the health benefits that come with a ketogenic diet beyond weight loss, like lower blood sugars and extra energy throughout the day. 

On today’s episode, I’m talking all about the different forms of a ketogenic diet. While it’s true keto began as a very high fat, very low carb plan meant to heal children, now there are different keto plans that work for different keto dieters. This makes sense since we’re all different people with different body chemistries. 

Lazy Keto 

• Many who follow lazy keto can see amazing results
• Lazy keto is a good start for many coming from the standard American diet
• Some may eventually stall on a lazy keto plan

The Standard Ketogenic Diet

• This is a high fat, low carb and moderate protein plan
• This follows ratios of macros similar to 75% fat, 20% protein and 5% carbs
• Standard keto focuses more on quality of food over quantity

High Protein Ketogenic Diet

• Some focus more on eating more protein, while moderating fat
• Carbs should still remain low while following this plan
• Many who follow a high protein keto diet still have to count calories
• Some people who follow this method eventually stall or never make it into ketosis

Cyclical Keto Diet

• These dieters focus on eating standard keto at least 5-6 days each week
• Cyclical keto dieters add carb ups to their routine to help refill glycogen stores
• This is said to help athletes with better performance

Targeted Keto Diet

• This is a hybrid of a standard keto diet and a cyclical keto diet
• This version is also meant for athletes
• These ketoers add high glycemic carbs right before their workouts

Links Mentioned:

• Episode 14: Net Carbs vs. Total Carbs
• Keto Decoded Course