Types of Ketogenic diets - Learn varieties of keto diets

There are four main types of ketogenic diets based on your physical activity and personal goals.

Standard Ketogenic Diet (SKD)

This is the most common type of the ketogenic diet. The rule is simple: You eat the minimum amount of carbs at all times. This type of the ketogenic diet is the same as the Induction phase of the Atkins diet. It requires round 20-50 grams of net carbs a day. The exact amount depends on the individual. SKD is suitable for those that are not very active or do sports irregularly. You shouldn't be eating any fruits or starchy vegetables unless you eat just enough to stay within your net carbs limit.


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Targeted Ketogenic Diet (TKD) - Old Approach

Another type of the ketogenic diet is TKD. According to this approach, you eat carbs right before (30-60 minutes) exercise. It's advisable to choose easily digestible carbs with high Glycemic Index such as fruit to avoid upset stomach. This means that the carbs consumed before exercise are used effectively and are completely burned without disrupting ketosis for too long. Typically, you eat 25-50g of net carbs (or less) 30 to 60 minutes before exercise. Post-exercise meals should be high in protein and low in fat. Also, 30-40 grams of protein should be consumed immediately after training to help repair muscle tissue. Fat is generally good for you, however, if you eat it after exercise, it will impair nutrient absorption and muscle recovery.
For years, TKD has been recommended for those who live an active life and regularly perform high-intensity exercise. However, recent studies show that this approach may be outdated.

New Approach: TKD alternative with no extra carbs

Recent studies show that the need for carbs before workouts may not be necessary. In fact, extra carbs before exercise may impair keto-adaptation and performance. The idea that your body may not necessarily need extra carbs to perform well comes from a great book The Art and Science of Low Carbohydrate Performance. The authors, Dr Phinney and Dr Volek, argue that athletes perform better in keto-adaptation. As with everything, people have different needs and different preferences and what works for you may not work for others. Some people simply do better with some pre-workout carbs. Try and see how you feel with no carbs - keep in mind it will take about a month before you get keto-adapted. Until then, take it easy with your workouts.If you are active and still want to avoid carbs, try coconut oil instead. Coconut oil is the best source of MCT (Medium Chain Triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. Research also shows that MCTs are thermogenic and therefore great fat-burners

Cyclic Ketogenic Diet (CKD)

This plan is too advanced for "non-bodybuilders" - you alternate days of ketogenic dieting with days of high-carbohydrate consumption, which doesn't last for more than 24-48 hours. CKD usually requires about 50 grams of carbs per day during the first phase, and about 450-600 grams of carbs during the reefed (carbing-up) phase. Bodybuilders and other athletes use this type as a way to maximize fat-loss while also building lean mass. Therefore for the majority of people, this type is not recommended.

There is a common misconception, especially among bodybuilders, that ketosis is indicative of protein breakdown where in fact the exact opposite is true: The body adapts and loses the minimum amount of muscle tissue. When the body is fed fat and protein, it will use dietary fat along with body fat for energy with protein going towards muscle repair.