There are three main types of the keto diet that you can choose when planning to go on a keto.
- Standard Ketogenic Diet (SKD)
- Cyclical Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
You will have to choose your keto plan according to your lifestyle, your workout and exercise intensity and choosing according to your lifestyle will greatly help you in achieving your desired goal.
The Standard Ketogenic Diet:
The standard keto diet (SKD) is a diet that is very low in carbs, moderate in proteins and very high in fats.
It is the keto diet that people generally think of when they hear someone is going for a keto diet.
Those people should go for SKD who are looking to lose fats fast and their lifestyles only consist of activities with low intensities like walking, cycling and light weight lifting.
With this standard keto diet, you have to restrict your carbs from 50 percent in a conventional diet to 5 percent (30grams) in the SKD. Generally, this is difficult to pull off but studies in 2004 in internal medicine have shown that a low carbohydrate diet had better participation retention than other diets.
This is because keto foods are generally more fulfilling. A 200kcal Worth fish and vegetables will be more full filling than a 200 kcal pasta.
The main question will be that which foods should you eat in an SKD? The primary sources of energy on the SKD will be low carb green vegetables, nuts, seeds, and high-fat dairy products.
The Targeted Ketogenic Diet
The Targeted keto diet is designed for those individuals who do high-intensity workouts, during these high-intensity workouts you need immediate glucose which your body fails to provide as you are depriving yourself of glucose. These individuals should go for TKD which consists of eating carbs usually 30 to 60 min before workouts. This maintains high-intensity exercise performance and promotes glycogen replenishment without interrupting ketosis for long periods.
Individuals that start an exercise program and are not ready to perform the amount of exercise needed to optimize a CKD diet are also recommended to go for a TKD.
The Cyclical ketogenic diet:
The CKD is the keto diet that bodybuilders, Heavy weight lifters and athletes should go for if they want to lose fats. The CKD is a diet that is designed to combine carb-loading days with the ketogenic diet. Carb loading days mean that you eat carbohydrates for a day or two in a week so that you replenish your glycogen stores.
These athletes need high-Intensity training now and then and this is not possible without the necessary carbs for this reason they should go for CKD where they should replenish glycogen stores for the workouts.
The main goal for CKD is to completely replenish the glycogen during carb loads and deplete glycogen and increase ketone levels between the carb.