Best Keto Diets: What's The Most Effective?

The ketogenic, or keto, diet is a low-carb, high-fat diet that has been gaining popularity. It involves eating more fats and fewer carbs to move your body into a state called ketosis, where it burns fat instead of carbohydrates for fuel. While the keto diet has been shown to be effective for weight loss and certain health conditions, there are several types of keto diets, each with its own benefits and drawbacks. The standard keto diet, for example, involves getting 75% of your calories from fat, 20% from protein, and 5% from carbs. On the other hand, the strict keto diet, used for epilepsy treatment, allows for even fewer carbs, with 90% of daily calories coming from fat, 6% from protein, and just 4% from carbs. Other variations include the high-protein keto diet, targeted keto, cyclical keto, and lazy keto, each catering to different goals and needs. While keto can be an effective tool for weight loss and improved health, it's important to consult a doctor or dietitian to determine which type of keto diet, if any, is right for you.

Strict Keto: 90% fat, 6% protein, 4% carbs, used for epilepsy treatment

The classic ketogenic diet, designed in 1923 by Dr Russell Wilder at the Mayo Clinic, is the original therapeutic keto diet. It was created to treat epilepsy and is still used for this purpose today.

The classic keto diet is highly restrictive, with 90% of calories coming from fat, 6% from protein, and just 4% from carbs. This equates to a 4:1 ratio of fat to protein and carbs, though a 3:1 ratio is also considered acceptable. The diet is structured and individualized, with specific meal plans and weighed foods.

The classic keto diet is typically started in infancy or childhood, as these are the easiest diets to control. Older children, adolescents, and adults may prefer less rigid alternatives, such as the LGIT or Modified Atkins therapies. The classic keto diet can be liberalized for better tolerance, and the ratio can be increased for a more therapeutic outcome.

The keto diet works by depleting the body of glucose, forcing it to burn fat and produce ketones as an alternative energy source. This state is called ketosis. The classic keto diet is considered a low glycemic therapy, resulting in steady glucose and insulin levels.

While the classic keto diet has been shown to be effective in treating epilepsy, it is very restrictive and hard to follow. It is often heavy in red meat and other fatty, processed, and salty foods. It can also cause side effects such as tiredness, bad breath, nausea, vomiting, constipation, and sleep problems.

Standard Keto: 75% fat, 20% protein, 5% carbs, used for weight loss

Standard Keto, or the Standard Ketogenic Diet (SKD), is a popular option for those looking to lose weight. It involves a significant reduction in carbohydrate intake, with a strict limit of 5% of calories from carbs, and a high-fat intake of 75%. The remaining 20% of calories come from protein. This is a more extreme version of other low-carb diets, such as the Atkins diet, which gradually increases carbs over time.

On SKD, a person weighing 150 pounds and moderately active might eat 25 grams of carbs (one medium-sized apple), 86 grams of protein (around three 3 oz chicken breasts), and 189 grams of fat per day. Foods included in the SKD are typically high in protein and healthy fats, such as red meat, poultry, fatty fish, non-starchy vegetables, avocado, and nuts.

The SKD is the strictest form of the keto diet and can be challenging to maintain due to its restrictive nature. It is also important to note that the keto diet has been criticised for being heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy.

The keto diet has been associated with several health benefits, including weight loss and improved blood sugar control for patients with type 2 diabetes. However, it is essential to consult with a healthcare provider before starting any new diet, especially one as restrictive as the SKD.

Targeted Keto: For athletes, standard keto with added carbs 30-45 mins before exercise

Targeted Keto: For Athletes, Standard Keto with Added Carbs 30-45 Minutes Before Exercise

The targeted ketogenic diet (TKD) is a version of the keto diet that allows athletes to receive the benefits of a standard keto diet (SKD) while also boosting athletic performance. TKD is a good option for athletes whose performance has been suffering on SKD. It is also a good option for active individuals who are new to keto and want to save themselves from fatigue and giving up too soon.

TKD is similar to SKD in that it is a high-fat and low-carb diet with a similar daily macronutrient breakdown. The biggest difference is when those carbs are consumed. On SKD, carbs are spread throughout the day, whereas on TKD, carbs are consumed almost entirely at one time, 30-45 minutes before a workout. This helps to replenish glycogen stores, preventing exercise fatigue and low blood sugar.

It is important to note that TKD may not be the best option for those focusing solely on weight loss or disease management. Additionally, those who are already keto-adapted may not feel the need to eat carbs around their workouts anymore.

When following TKD, it is recommended to consume about 25-50 grams of carbohydrates before a workout. The best sources of carbs for TKD are dextrose and glucose, as they provide the body with fast-burning fuel for high-intensity activities. It is important to avoid fructose, as it goes directly to the liver instead of the muscles.

Overall, TKD can be a great option for athletes who want to boost their performance while still receiving the benefits of a keto diet. By timing carb consumption with workouts, athletes can improve their endurance and lean muscle mass.

High-Protein Keto: 30% protein, 65% fat, 5% carbs, for bodybuilders

High-Protein Keto: Best for Bodybuilders

The high-protein keto diet is a variation of the standard keto diet, specifically tailored to meet the needs of bodybuilders and older people looking to prevent muscle breakdown. This version of the keto diet involves upping the protein intake, with proteins constituting about 30% of an individual's calories, while fats and carbs make up 65% and 5% respectively.

Who is it for?

This diet is ideal for bodybuilders and older people who need extra protein to help build and maintain muscle mass. It is also suitable for those exhibiting signs of a protein deficiency, such as loss of muscle or thinning hair.

Potential Risks

Those with kidney issues need to exercise caution when following this diet, as an excessive intake of protein can lead to waste buildup in the blood. Additionally, individuals following the diet for therapeutic reasons, such as treating epilepsy, may find that the higher protein intake lowers the amount of ketones in their blood.

Tips for Bodybuilders

• Eat the correct calories: Ensure you are in a calorie deficit to lose weight and a calorie surplus to gain muscle.
• Eat the perfect amount of protein: Gradually increase your protein intake while monitoring your ketone levels to avoid being kicked out of ketosis.
• Follow the correct macros: Sacrifice some of your fat intake to allow for more protein. A good starting point is 65% fat, 30% protein, and 5% carbs.
• Train for strength: Focus on heavy lifting and training in the 3-5 rep range, as the glycolytic system can be impaired during keto.
• Emphasize recovery: Prioritize muscle recovery by incorporating rest days into your workout regimen.
• Get enough sodium: Increase your sodium intake, especially during the initial adaptation phase, to mitigate potential symptoms of the "keto flu."
• Take necessary supplements: Include supplements like creatine, MCT oil, salt, and vitamin C in your diet to compensate for potential nutritional deficiencies.

Sample Meal Plan

• Chicken, Bacon, Ranch, & Cheese Keto Wraps
• Crock-Pot Sausage And Peppers
• Cucumber Roll-ups With Cream Cheese & Smoked Salmon Pate
• Slow Cooker Chicken with Mini Bell Peppers & Mushrooms
• Roasted Chicken & Vegetables
• Bacon, Eggs, Cherry Tomatoes, & Avocado
• Keto Bagel with Cream Cheese & Cucumber Slices
• Ground Turkey Taco-Seasoned Stuffed Peppers

Cyclical Keto: Cycle in and out of keto, for those who struggle to stick to the diet

Cyclical Keto: Best for Those Who Struggle to Stick to the Diet

The cyclical ketogenic diet is a variation of the standard keto diet, which involves cycling in and out of ketosis on a weekly basis. This approach is ideal for those who struggle to stick to the strict high-fat, low-carb regime of the standard keto diet.

The cyclical keto diet involves adhering to a standard keto diet for 5-6 days of the week, followed by 1-2 days of higher carb consumption. During the standard keto days, you restrict your carb intake to 20-50 grams per day, with healthy fats delivering approximately 65-90% of your total calorie intake. On the remaining 1-2 days, you increase your carb consumption to break ketosis and replenish your body's depleted glucose reserves.

Benefits

The cyclical keto diet offers several benefits over the standard keto diet:

• Improved athletic performance: The standard keto diet has been shown to impair exercise performance, while cyclical keto allows for strategic incorporation of carbohydrates, which can improve performance during intense workouts.
• Potential muscle gains: Cyclical keto may raise insulin levels, which can stimulate muscle growth.
• Easier to stick to: Knowing that there will be days in the near future when carbs are allowed may help you stick to the diet for longer.
• Added fiber: Cyclical keto can make it easier to obtain sufficient fiber, as high-fiber carbs such as oats, sweet potatoes, beans, and quinoa are allowed during the high-carb days.

Downsides

There are also some potential downsides to the cyclical keto diet:

• Weight gain: It is possible to consume too many calories on the high-carb days, leading to weight gain.
• Water retention: Carb days can result in increased water weight, as the body uses up to 3 grams of water to store 1 gram of carbohydrates in muscle tissue.
• Potential health risks: Cycling in and out of ketosis may be dangerous, as the body may not have time to convert fat to energy, leading to high triglycerides and cholesterol.
• Cravings and bloating: When reintroducing carbohydrates, some people experience intense cravings and a "carb hangover," with symptoms such as bloating and headaches.

Recommendations

If you are considering the cyclical keto diet, here are some recommendations:

• Not for beginners: It is recommended to first follow a standard keto diet for at least a month to allow your body to reach a fat-adapted state and adjust to ketosis.
• Limit high-carb days: To avoid falling off the wagon, it is advised to limit the number of high-carb days to 1-2 and focus on complex carbohydrates like sweet potatoes and whole grains.
• Exercise: Follow a high-carb day with vigorous exercise to force the body to burn the glycogen and get back to burning fat.

The cyclical keto diet offers a more flexible approach to the standard keto diet, allowing for strategic carb consumption. This can be beneficial for those who struggle with the restrictions of the standard keto diet, as it may improve athletic performance, muscle growth, and diet adherence. However, it is important to be mindful of potential downsides, such as weight gain and cravings, and to consult with a healthcare professional before starting any new diet.

Frequently asked questions