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A Beginner’s Guide to the Keto Diet

The Keto Diet comprises mostly healthy full fats, a moderate quantity of protein, and very few carbohydrates. By consuming more fats and fewer carbs, your body begins the process of ketosis. This is a metabolic state where your body burns fat instead of carbs and converts it into energy that it can use to function. Click here to browse keto foods that will help you reach ketosis faster.

There are different types of Keto diets that you can choose from, each varying in terms of the macronutrients you are supposed to consume. In this article, you will find out about three major types of Keto diets – Standard Ketogenic Diet (SKD), Targeted Keto Diet (TKD), and Cyclical Keto Diet (CKD).

What is the Keto Diet?

The ketogenic diet is an extremely low-carb diet where the body receives its energy from fats and protein instead of carbohydrates. It shares similarities with the Atkins and other low-carb diets. You must be wondering – how is weight loss possible if the majority of your diet is just fats? Time to debunk this myth and get you familiar with healthy fats such as avocados, butter, cheese, bacon, to name a few.

The traditional ketogenic diet uses the fats you consume and allows your body to get into a state of ketosis. This is when your body burns fat instead of carbs as your primary fuel source. This process also turns fat into ketones in the liver, which provides energy to your brain.

Guide to the keto diet,

Types of Keto Diets:

·        Standard Ketogenic Diet (SKD)

The macronutrient ratio for this type of diet includes 75% fat, 15-20% protein, and 5-10% carbs. On a standard keto diet, the food you eat must be rich in full fats. Your snacks and meals must be centred on healthy fats, such as full-fat dairy, leafy greens, low-starch vegetables, and fatty fish. You need to consume at least 150 grams of fat per day for your body to go into ketosis. Simultaneously, you must significantly slash the number of carbs you eat, from about 300 grams to merely 20-50 grams of carbs per day. Lastly, roughly around 90 grams of protein (meat, fish, or poultry) is considered good enough for SKD.

·        Targeted Keto Diet (TKD)

The macronutrients for this type of diet include 65-70% fat, 20% protein, and 10-15% carbs. This type of keto diet is mostly adopted by athletes who require more carbs than what the standard keto diet allows. If you follow TKD, you must consume about 20 to 30 grams of carbs before and after working out. This prepares the body for high-intensity workouts and better recovery when your body is cooling down. The best pre and post-workout snacks include fruits, grain-based foods, or sports nutrition products.

·        Cyclical Keto Diet (CKD)

The macronutrients for CKD are 75% fats, 15-20% protein, and 5-10% carbs when observing the cyclical keto diet. However, when you’re not on keto, you should be consuming 25% fat, 25% protein, and 50% carbs. This is a way of ensuring you enjoy a more balanced diet as your body goes in and out of ketosis. The way CKD works is that 5 days out of the week, you follow the traditional keto diet, and the remaining 2 days are non-keto. On your days off, you can enjoy additional carbs to your diet but the quality of the carbs matter. Rely on complex nutritious carbs over unhealthy, refined sugars of starchy carbs.

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