Restricted ketogenic diet is used in medical settings, and is being tested for use against various forms of cancer. Patients are restricted to less than 12 grams of carbohydrates per day, and blood ketone levels as well as blood glucose levels are strictly monitored along with food intake. Calories are kept lower in general, though this is highly individualized by medical professionals.
SKD is the most common form of ketogenic diet. The goal is to have 20-50 grams or less of net carbohydrates per day to keep you in ketosis. Your calories will be made up of proteins and fats. This is the perfect place to get started, and many people have no need to change this plan.
The CKD is sometimes used by advanced athletes that prefer a boost in carbohydrates during training. These athletes can include endurance runners, powerlifters, and professional sports players. Athletes would consume higher levels of carbohydrates for two days prior to competition to fully reload glycogen storage. This form of keto can also lead to some fat storage. Research in this area is ongoing and shows, once adapted, endurance athletes have better performance on HPKD.
The TKD aims to have you consume your carbohydrates around workout times, either immediately before or immediately after. This plan is most useful for people who are exercising regularly, often highly trained bodybuilders. The carbohydrates should still be kept low, some individuals may want to experiment and be able to tolerate limits of 30-50 grams of carbohydrates while not gaining fat.
In the HPKD, the goal is specifically to drop FAT from the body, not just weight in general. Having protein in a higher proportion to fat allows the body to maintain lean muscle mass, to build muscle if working out, and to use the fat already stored on the body as fuel even faster than a standard ketogenic diet.
This version is also referred to as LCHPMF
(LowCarb, High Protein, Moderate Fat)
LCHF diets have less restrictions than ketogenic diets and there may not be clear definitions or rules to follow. There are many diets to choose from but they generally do not allow you to sustain ketosis and experience the benefits. LCHF diets generally allow 100 grams of carbohydrates or less a day.
There are many staples of a keto pantry. For baking keto treats, you'll need things like Almond Flour, Coconut Flour & xantham gum. For cooking, you'll need things like Coconut Oil, Olive Oil & Avocado Oil. Click the button below for some of our favorite keto friendly pantry items!
There are many diets that fall into a 'ketogenic' diet classification. Any diet that is low carb enough to put your body into ketosis can be considered a ketogenic diet. (See below for different kinds of ketogenic diets.)
One phrase you will hear and see a lot when researching ketogenic diets is: "A well formulated/balanced ketogenic diet." This phrase will mean something a little different for everyone. It not only refers to the balance of macronutrients that keep you in ketosis, but also to the variety of foods eaten that keep your micronutrients where they need to be. Too often, people starting on a ketogenic type diet, eat a pound of bacon a day and are afraid of vegetables. Yes, you'll get 6 grams of carbs from a cup of broccoli...EAT YOUR BROCCOLI.
DO: Eat vegetables with a variety of colors: red, yellow, orange and green peppers, green leafy vegetables, squash, etc., and yes, it's okay to have a little bit of tomato. Eat a good mix of fresh vegetables, no one thing in excess. Eat good fats (avocados, olive oil, coconut oil, and yes butter). Most vegetables can be included in a 'well balanced ketogenic diet' as long as you watch out for those few starchy ones.
DON'T: Eat starchy vegetables (ie. potatoes, corn), all the highly processed foods that make up our American diet (ie. poptarts, cereal, chips, etc), avoid sugar in both food and drinks, stay away from grains.
Being successful eating this way takes a little trial and error and honestly looks a little different for everyone. It's okay. Find low carb foods that can 'scratch the itch' of your go to garbage foods. Keto cookies, keto ice cream, flavored nuts instead of potato chips, zoodles (spiralized zucchini) instead of pasta, cheese crisps instead of crackers...etc. It can be done!