Ketogenic Diets, which one to consider?
A ketogenic diet is a diet designed to cause ketosis, split body fat into ketones, and allow the body to work mainly on ketones rather than glucose.
There are several ways in which ketosis can be induced, and therefore there are a number of different options for a ketogenic diet.
Standard ketogenic diet (SKD)
SKD is a very low carbohydrate, moderate protein, and high-fat diet. It typically contains 70 to 75 percent fat, 20 percent protein and 5 to 10 percent carbohydrates.
In terms of grams per day, the typical standard ketogenic diet is ketogenic:
- 20-50 g of carbohydrates.
- 40-60 g of protein.
- There is no set limit for fat
Fat in the diet should provide most calories so that it is a ketogenic diet. No restrictions are in place, as energy requirements can vary considerably from person to person.
A ketogenic diet should include large quantities of vegetables, especially non-starchy vegetables, as they contain very few carbohydrates.
Standard ketogenic diets invariably help people to lose weight, improve blood glucose control and improve heart health The Dr. Nowzaradan diet regime is a weight loss program that helps with significant weight loss and can help control carb intake as well as balance other food groups. This can be used as a guideline for the SKD.
Very-low-carb ketogenic diet
The standard ketogenic diet is very low carbohydrate and therefore usually refers to the standard ketogenic diet.
Well formulated Ketogenic Diet (WFKD)
The term “well-designed ketogenic diet” comes from Steve Finney, one of the leading researchers of the ketogenic diet.
RBCP follows a similar plan as a standard ketogenic diet. A well-formulated product means that the macro elements of fats, proteins, and carbohydrates correspond to the ratio of a standard ketogenic diet and therefore provide the best chance of ketosis.
MCT Ketogenic Diet
This is consistent with the structure of the standard ketogenic diet but focuses on the use of medium-chain triglycerides (MCTs) to provide most of the fat in the diet.
MCTs are found in coconut oil and are available as MCT oils and MCT emulsion fluids.
The ketogenic diet of MCT has been used to treat epilepsy. The theory is that MCT allows people to consume more carbohydrates and proteins while maintaining ketosis. This is because CTTs give more ketones per gram of fat than long-chain triglycerides, which are present in normal fat in the diet.
Note that CTT can lead to stomach upset and diarrhea if consumed mainly by yourself. To prevent this, it is best to eat with a balance of MCT and non-MCT fats.
However, there are no studies that examine whether CPC has wider benefits for weight loss or blood sugar reduction.
Calorie-restricted ketogenic diet
The limited caloric value of ketogenic diets is similar to a standard ketogenic diet, except that calories are limited to a certain amount.
Studies show that a ketogenic diet is generally successful, whether caloric intake is limited or not. This is because the saturating effect of fat consumption and ketosis helps to prevent over-eating on its own.
Cyclical H2 Ketogenic Diet (CKD)
The CKD diet, also known as carbohydrate backfilling, includes days where more carbohydrates are eaten, such as five ketogenic days followed by two days of higher carbohydrate content.
The diet is designed for athletes who can use higher carbohydrate days to compensate for the loss of muscle glycogen during exercise.
Targeted ketogenic diet (TKD)
TKD is similar to a standard ketogenic diet, except that carbohydrates are consumed during exercise.
It’s a compromise between a standard ketogenic diet and a cyclic ketogenic diet, which allows you to consume carbohydrates on any day of exercise.
It is based on the concept that carbohydrates consumed before or after exercise will be treated much more effectively because muscle energy requirements increase when we are active.
High-protein ketogenic diet
This diet contains more protein than a standard ketogenic diet, with a ratio of 35% protein, 60% fat and 5% carbohydrates.
Studies show that a high-protein ketogenic diet is effective in reducing weight in people who need to lose weight.
As is the case with other forms of ketogenic nutrition, there is no research into whether there are any health risks associated with compliance for many years.
Since the ultimate goal of these diets is the same, different types of ketogenic diets usually have a number of common features, more specifically, low carbohydrate and high-fat content in the diet.
For advice on how to find the right diet, talk to your nutritionist or dietitian, as he or she can give you personalized guidance based on your individual needs.