Keto Diet: Optimal Protein, Fat, And Carb Balance

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The basic idea is to keep fat high, protein moderate, and carbs low to enter a fat-burning state called ketosis. The standard keto diet consists of 70-75% fat, 15-20% protein, and 5-10% carbs. This means limiting carb intake to around 20-50 grams per day. The keto diet has gained popularity due to its potential benefits for weight loss and blood sugar control, but it may not be suitable for everyone. It is important to consult with a doctor or dietitian before starting the keto diet to ensure it is safe and to prevent nutritional deficiencies.

The Standard Keto Diet: 75% fat, 20% protein, and 5% carbs

The Standard Ketogenic Diet (SKD) is the most researched and recommended version of the keto diet. It is a very low-carb, moderate-protein, and high-fat diet.

On the SKD, your macronutrient ratio will look like this:

• Carbohydrates: 5-10% of your calories
• Fat: 70-75% of your calories
• Protein: 20-30% of your calories

This means that, on a 2,000-calorie diet, you will be consuming less than 50 grams of carbohydrates each day. This initial phase of the SKD may require eating less than 20 grams of carbs daily, which restricts several nutrient-packed foods like fruits and whole grains.

The SKD is the strictest form of the keto diet and may be challenging to follow long-term due to its restrictiveness. However, it can be an effective way to lose weight and improve your health. Research shows that the SKD can lead to weight loss, improved insulin sensitivity, and reduced risk factors for heart disease.

To achieve the SKD macronutrient ratio, base your meals around the following foods:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: green veggies, tomatoes, onions, peppers, etc
• Condiments: salt, pepper, herbs, and spices

Targeted Keto Diet: For athletes, allowing more carbs before a workout

The targeted ketogenic diet (TKD) is a variation of the standard ketogenic diet (SKD) that is designed to maximise physical performance while maintaining the benefits of a keto diet. The TKD is specifically tailored for athletes who engage in high-intensity exercises such as professional sports, distance running, bodybuilding, or Crossfit.

The TKD involves consuming extra carbohydrates before, during, or after a workout, while still adhering to a high-fat, low-carb diet for the remainder of the time. This strategy can help reduce fatigue and stabilise blood sugar levels, ultimately enhancing exercise performance and increasing muscle mass.

Macronutrient Breakdown

The TKD typically consists of 5-10% of calories from carbohydrates, 60-80% from fat, and the remainder from protein. This is similar to the SKD, but with a focus on timing carb intake around workouts.

Carbohydrate Timing

It is recommended to consume 15-50 grams of fast-absorbing carbs about 30 minutes before a workout. For workouts lasting less than 45 minutes, consider a lower amount of carbs to ensure they are burned off during the exercise.

Carbohydrate Sources

Simple starches like white rice or white potatoes are recommended as they are high-glycemic and provide quick energy. Sports drinks can also be used, but avoid high-fructose options as fructose is not readily used for energy by the muscles.

Protein Intake

Protein intake should remain constant to support lean muscle growth. Complete protein sources such as whey protein or high-quality meat and fish are ideal.

Fat Adaptation

To effectively utilise the TKD, it is important to be fat-adapted, which usually occurs after several weeks on a keto diet. This means your body can easily move in and out of ketosis, allowing for more flexibility with carb intake.

Individual Variation

It is important to note that the effectiveness of the TKD can vary from person to person. Some individuals may not experience improved performance during strength training with this approach. Experimentation is key to finding the right balance for your specific needs and goals.

High-Protein Keto Diet: 30% protein, 65% fat, and 5% carbs

A high-protein keto diet typically consists of 60% fat, 35% protein, and 5% carbs. However, there is some variation, and one source suggests a ratio of 65% fat, 30% protein, and 5% carbs. This type of diet is similar to the standard ketogenic diet (SKD) but with a greater emphasis on protein.

On a keto diet, the body enters a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and replacing it with fat and moderate protein. The basic principles of the keto diet involve keeping fat high, protein moderate, and carbs low.

The high-protein keto diet is suitable for those who want to lose weight, build muscle, or improve their metabolic health. It is not recommended for elite athletes or those wishing to add large amounts of muscle or weight.

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.
• Condiments: salt, pepper, herbs, and spices

Cyclical Keto Diet: 5 days of keto, followed by 1-2 days of higher carbs

The cyclical keto diet is a variation of the standard keto diet, which involves adhering to a strict high-fat, low-carb ketogenic meal plan for 5-6 days a week, followed by 1-2 days of higher carb consumption. This approach is popular among those seeking muscle growth and improved exercise performance, as well as those who want more flexibility in their diet. However, it's important to note that there is limited research on the effectiveness and potential drawbacks of this diet.

Basics of the Cyclical Keto Diet

During the standard ketogenic days, it's recommended to consume 20-50 grams of carbs per day, with healthy fats delivering 65-90% of your total calorie intake. Proteins should make up around 10-30% of your calories, while carbs are typically restricted to less than 5%.

On the higher-carb days, also known as "refeeding days," the goal is to break ketosis by increasing carb consumption. Carbs should comprise 60-70% of your total calories, with protein accounting for 15-20% and fats delivering just 5-10%. It's important to prioritize healthy, complex carbs such as whole-wheat pasta or brown rice during this phase.

Benefits of the Cyclical Keto Diet

The cyclical keto diet is claimed to have several benefits, although many of them are speculative due to the limited research available.

Exercise Enhancement

The extra carbs provided during the refeeding days can enhance exercise performance, especially for longer and more intense activities like marathons, obstacle racing, and high-intensity interval training (HIIT). The additional carbs help refill glycogen stores, aiding in recovery and preparing for the next training session.

Weight Management

One of the more speculative benefits is weight loss. The theory involves the hormone leptin, which regulates satiety and weight maintenance. Carb cycling is believed to stimulate leptin release, promoting satiety and helping individuals push past weight loss plateaus.

Easier Transition to Keto

The cyclical keto diet provides more flexibility than the standard keto diet, making it easier to stick to for the long term. The inclusion of carb-rich foods during the refeeding days can improve morale and make the overall diet more sustainable.

Reduced Keto-Related Side Effects

The cyclical keto diet can help decrease symptoms associated with the "keto flu," which include nausea, fatigue, headaches, constipation, weakness, sleep difficulties, and irritability.

Returning to Ketosis

After the high-carb refeeding days, it is recommended to practice intermittent fasting and engage in high-intensity workouts to return to ketosis more rapidly.

Considerations

While the cyclical keto diet offers potential benefits, it's important to note that there may be challenges and drawbacks.

One concern is the risk of consuming too many calories on refeeding days, which could counteract the weight loss benefits of the standard keto diet. Additionally, transitioning from a standard to a cyclical keto diet may result in temporary weight gain due to the increased water retention associated with high-carb food consumption.

Furthermore, the cyclical keto diet may not be necessary for muscle growth and exercise performance, as the standard keto diet has been supported by research in these areas.

The cyclical keto diet involves a combination of standard keto days and higher-carb refeeding days. While it offers potential advantages, it is important to approach this diet with caution and monitor your progress and overall health. Consulting with a healthcare professional before making significant dietary changes is always recommended.

Strict Keto Diet: 90% fat, 6% protein, and 4% carbs

A strict keto diet is typically used for epilepsy treatment. It is the original version of the keto diet, created in the 1920s to help treat seizures. This version of the diet allows for the lowest amount of carbs, with 90% of daily calories coming from fat, 6% from protein, and 4% from carbs.

The strict keto diet is the most restrictive version of the keto diet, and it is also the toughest one to stick to. The diet consists of eating high-fat, low-carb foods, and it is important to monitor your intake of carbs carefully. On a 2,000-calorie diet, this would mean consuming less than 50 grams of carbs each day.

The keto diet is based on the idea of keeping fat high, protein moderate, and carbs low to enter a fat-burning state called ketosis. Ketosis is a natural metabolic state in which the body burns fat instead of carbs for energy. This can lead to weight loss and increased energy levels.

• Fatty fish: salmon, herring, and mackerel
• Meat: beef, venison, pork, organ meats, and bison
• Full-fat dairy: unsweetened yogurt, butter, and cream
• Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds
• Avocados: whole avocados can be added to almost any meal or snack
• Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers

It is important to note that the keto diet may not be suitable for everyone. It is recommended to consult a healthcare professional before starting any new diet, especially restrictive diets like the keto diet.

Frequently asked questions