The internet is full of people's advice, opinions, and information. Often, what we read and see, is not the full story. Today, KTWL thought we would give you some basic info on the different types of Keto.
Definition: Keto is a shortened term for Ketosis, which is the state of using up your glycogen stores or sugar and beginning to utilize fats as your primary source of energy. The general rule of thumb is you are eating high fat, about 75% of your daily intake, 20% protein, and 5% carbohydrates.
Listed below are some types of Keto:
1. Standard Keto: the basics include eating 20-50 grams of carbohydrates per day while eating the macros for fat and protein. It involves tracking your nutrients on a daily basis in order to make sure you are ridding the body of glucose and utilizing fat as your fuel source.
1. Lazy Keto: This form of Keto is the easy way out. You completely limit carbs to the 20 -50 grams and basically not tracking anything else. Most often, it will work for a short period of time. But then, without tracking, the person often does not get enough fat and in the inverse gets too much protein. This method will not put you into ketosis. Just as important, many do not realize that too much protein in your body, will turn to sugar.
2. Dirty Keto: This form of Keto stays within the limits of the macros and percentages, but eats foods that are not considered to be the most beneficial or healthy. Think bacon everyday. The person who utilized this form often experiences bloating, cravings, inflammation and other negative effects such as cholesterol being high.
3. Clean Keto: Eating within the normal limits of the macros and percentages while eating whole, quality foods including the right kinds of fats.
4. Cyclic Keto: This involves eating clean Keto for 4-5 days a week and then allowing 1 or 2 days a week of some added clean carbohydrates. This form works well for those who are in maintenance mode and often for athletes.
5. Moderate Keto: Oftentimes this type of Keto is recommended for women who when they reduce their carbs on Keto, it effects their hormones. In this plan the recommended carb intake is 100-150 grams per day.
6. Very Low Carb Keto: People who are prone or may have metabolic issues such as being insulin resistant, may have a harder time getting into ketosis on the standard plan. In this case, the carbs are dropped to 20 grams per day.
7. Targeted Keto: In this plan, some have recommended that people who work out or are in physical training, eat higher carbs before an intense workout.
There are other variations not mentioned in the above. Fasting, especially intermittent is sometimes advocated in the plans. Often this means you eat only within a time frame per day.
As you discover who you are, learn to know your body, you will discover the plan that works for you. We recommend starting with Clean Keto. As always, before you start any diet plan, consult your doctor.
What type of Keto is this picture?