Various Types of the Ketogenic Diet
- The keto diet has different variations. These include:
- Standard Ketogenic Diet or SKD -This type of keto diet is moderate in protein, very low in carb, and high in fat. The ratio is usually 5% carb, 20% protein, and 75% fat.
- Cyclical Ketogenic Diet or CKD – In this type of ketogenic diet, you are allowed more time for higher-carb re-feeds like 5 keto days to be followed by a couple of days with high-carb intake.
- Targeted Ketogenic Diet or TKD -The diet allows adding carbs during your workout days.
- High Protein Ketogenic Diet – Similar to SKD, the diet involves more protein
While there are several types of ketogenic diets, only the high protein and standard varieties have undergone extensive study and research. Since the targeted and cyclical types of keto diets are comparatively more advanced, these are used mainly by athletes or bodybuilders, and are not commonly recommended for use by regular dieters.
What to Eat and What not to Eat
The keto diet is about healthy food consumption. Here is a list of healthy food you can consume, as well as the type of food you should avoid.
Food to Eat:
- Vegetables – The best veggies for the keto diet the non-starchy types that grow above-ground.
- Cruciferous veggies like kale, radish and kohlrabi
- Leafy greens like Swiss chard, bok choy, lettuce, spinach, chard, chive, radiccio, and endive, among others Other veggies such as cucumber, celery stalk, summer squash, and bamboo shoots
- Fats – This means the healthy kinds of fat. Fats from grass-fed animals or organic sources
- Fats from other sources like beef tallow, avocado, mayonnaise, butter, olive oil, coconut oil, chicken fat, ghee, coconut butter, non- hydrogenated lard, red palm oil, macadamia nuts, and peanut butter.
- Saturated fats like lard, tallow, goose fat, chicken fat, duck fat, clarified butter, and coconut oil
- Monounsaturated fats like avocado, olive oil, and macadamia nuts
- Polyunsaturated fats like fatty7 fish and other seafood
- For vegetable oils, cold-pressed options like flax, safflower, soybean, and olive oil are recommended
- Meats – Focus should be on lean meat, preferably wild caught or organic fed
- Organic eggs and poultry
- Grass-fed meat like goat, venison, lamb, and beef
- Organic pork and derivative products like butter, ghee, and gelatine, but not meat covered in sugary or starchy sauces, and breadcrumbs. Wild-caught fish like catfish, cod, mackerel, flounder, halibut, snapper, tuna, mahi-mahi, trout, and salmon Wild-caught shellfish and seafood such as squid, shrimps, clams, lobsters, oysters, crabs, mussels, and scallops
Innards or offal like kidney, heart, liver and other similar organ meats.
- Other Food Sources
- Beverages like tea, coffee, and water Fresh spices like basil, sea salt, chili powder, black pepper, cinnamon, cayenne powder, cilantro, parsley, oregano, sage, cumin, sage, thyme and turmeric
- Daily products like heavy whipping cream, hard and soft cheese, cottage cheese, and sour cream
- Seeds and nuts like walnuts, macadamia nuts, almonds, cashews, pistachios, and flour derived from nuts
- Sweeteners like liquid stevia and sucralose, xylitol, erythritol, monk fruit, and small amounts of agave nectar.
What to Avoid
To put it simply, you should avoid all processed, sugary, carbohvdrate-rich, and farmed
food. Following is a more comprehensive list:
- Fruits – In general, fruits should be eaten in moderation, but avoid the ones on this list:
- Tropical fruits like banana, pineapple, papaya, and mango
- Fruits with high carbohydrate content like tangerine and grapes
- Fruit juices; as an alternative you can go for fruits in smoothie form because these have retained the fiber content.
- Fats – Although keto encourages fat consumptions, avoid these unhealthy fats:
- Refined oils and fats like canola, sunflower, grapeseed, corn oil, and cottonseed
- Trans fats like margarine
- Meat and seafood – Avoid the farmed and processed varieties as they are rich in fatty acids like omega-6 that induce inflammation
- Root crops like carrots, potatoes, sweet potatoes, turnips, parsnips, beets, and radish
- Grains and grain-derived products like rye, oats, wheat, corn, barley, sorghum, millet, buckwheat, rice, sprouted grains, and amaranth
- Sweets and sugary food like ice cream, cakes, and sweet pudding
- Sweeteners – Avoid artificial sweeteners as they may trigger cravings and various health concerns.
- Sweeteners that contain Acesulfame, Aspartame, Saccharine, and Sucralose
- Equal or Splenda
- Products labelled as zero-carb, low-fat or low-carb like mints and gums, and diet sodas as they may have artificial ingredients.
Daily Products – Take milk only in moderation.
Beverages – Avoid sodas, sugary drinks, and alcoholic beverages.
Tracking Your Food Intake
When using the ketogenic diet, one key to success is to effectively monitor your food intake or macros.
Following is the ideal ratio of macronutrient calories in the ketogenic diet:
- Fat – 60 to 75%
- Protein – 15 to 30%
- Carbohydrates – 5 to 10%
To make sure that you stay within the recommended limits, it is crucial that you take note of everything you consume while on this diet. The good thing is you can customize the macronutrient ratio to meet your specific needs and preferences. However, you should make sure that your fat consumption remains high, while keeping your carb intake on the low7 side.
When calculating and setting your macros, you must consider your physical activity level as well as how your body will respond to the ratio. There aremany apps today that you can use as aid in calculating and tracking your macros. This way, you will always be updated on how7 you much fats, protein, and carbs you are consuming on a meal by meal basis.
The apps can also help you discover the kinds of nutrients you are getting and the ones that you need more of. Ultimately, once you have gotten used to the various types of food you need and don’t need, you may find no more use in your tracking tools. Thus, even when dining out with family and friends, you will know how to estimate your macro consumption and accordingly portion your meals.