This year, the ketogenic style of eating still remains quite popular; in fact, it overall seems to be even more prominent than before, even in the face of some criticism by Americans. News and World Report. This past year, the website ranked it 34th out of 35 diets overall.
It is possible that many people, including well-known personalities, are embracing the ketogenic or “keto” diet because it provides a thorough change in their diet which results in rapid weight loss and more energy.
People who are devoted to the keto diet stick to it all the time, while others believe they need a little more carbs or protein in their diet. Some have made adjustments to their low-carbohydrate, high-fat diet in order to accommodate their requirements. Consequently, a number of different adaptations of the keto diet have been developed.
Quick, Short-Term Weight Loss Is an Appealing Factor of Keto
Kristen Kizer, a dietitian from Houston Methodist Hospital in Texas, points out that many diets have something in common. She specifies that for her, a keto diet is whatever diet enables one to enter ketosis.
When the body turns to fat rather than carbohydrates for energy consumption, this is known as ketosis, according to Amy Shapiro, RD, the person who established Real Nutrition in New York City.
Maintaining ketosis for an extended period of time might result in weight loss, as shown by a study published in Experimental & Critical Cardiology’s Fall 2014 edition. The body is naturally capable of a metabolic state in which it uses fat as fuel instead of carbs.
The ketogenic diet is often sought after due to its ability to cause notable weight reduction. As expressed by Franziska Spritzler, a dietitian from Los Angeles and founder of Low Carb Dietitian, this is the primary motivation for people to try it out.
There are some other researched benefits beyond weight loss, including possibly acting as a mood stabilizer in those with bipolar disorder (per a very small study in Neurocase) and, more rigorously studied, lessening epileptic seizures (according to a study published in May 2016 in Epilepsy & Behavior).
Keto Diet Types
Are you already on a ketogenic diet or do you plan on beginning one? If so, which one should you pick? What one does depends on a few things such as desired objectives, level of physical activity, and background of health.
Dive into six of the most well-known varieties of the ketogenic diet. Kizer states to remember that although there are numerous experiments involving ketosis, there has not yet been any investigations into these different types of the diet.
1. Strict Keto Diet
When discussing the very precise type of keto, people are typically referring to the one that has been seen to manage epilepsy. Sometimes referred to as the “therapeutic keto diet,” this way of eating was first introduced in the 1920s to address seizures, as described in a paper published in Current Treatment Options in Neurology.
Strict ketosis is usually prescribed for individuals with epilepsy who have not responded well to medication, according to Kizer.
Research conducted initially showed that adhering to the keto diet for a full year resulted in positive changes for almost half of the participants involved in the study. An additional 12 percent experienced no seizures at all which was mentioned in an article published in June 2016 in Practical Neurology.
This form of the diet permits the least quantity of carbohydrates (which makes it the most rigorous). The Practical Neurology study stated that approximately 90% of the energy we consume daily comes from fat, 6% from proteins, and the remaining 4% from carbohydrates.
Individuals who are utilizing the ketogenic diet to mitigate epilepsy. The Practical Neurology study discovered that constipation, weight loss, growth issues, or anorexia were the most well-known symptoms in children who stuck to the diet. According to Spritzler, the developmental issues with kids may be related to a lack of protein in their diets.
There is also a potential for having too much calcium in the urine, kidney stones, and low blood sugar.
Although the vast majority of studies have been conducted on kids, adults could possibly experience the same problems – and conceivably high cholesterol, however cholesterol should revert to normal when one stops the diet and returns to a regular eating pattern.
It is unsurprising that sticking to a very strict version of the keto diet is the most difficult; studies show that the adapted forms of the diet have lower abandonment rates.
2. The Standard Keto Diet
The typical approach to a ketogenic diet is to make sure 75% of the energy comes from fat, 20% from protein, and only 5% from carbs. Shapiro recommends that people restrict the number of carbohydrates they consume to between 20 and 30g a day.
It is crucial to understand that, while this is the form of the keto diet that most people adhere to, it is not the therapeutic ketogenic diet that a study in Canadian Family Physician revealed can be beneficial for children with epilepsy.
That dietary plan includes somewhat altered proportions: 80 percent of calories from fat, 15 percent from protein, and 5 percent from carbohydrates.
Those seeking to hasten their fat burning process and access the other health benefits reported. Kizer notes that there are certain people who should not adopt the conventional keto diet (or any other variation): those who are expectant, those who have diabetes (after consulting with a doctor first), and those who have a past of kidney stones.
She makes mention of the fact that going into ketosis can cause unpleasant side effects such as halitosis, lightheadedness, irregularity, and lethargy (commonly referred to as the “keto flu”) in the early days.
Kizer expresses his fear that sudden and significant shifts in weight, whether from a ketogenic diet or some other means, could potentially result in a greater chance of passing away. Repeatedly losing and gaining weight, also called yo-yo dieting, could potentially have a damaging effect on the heart, which is what a study printed in Obesity Reviews in February 2015 proposed.
3. Targeted Keto
Until you plan to exercise, carry on with the keto diet. About half an hour to 45 minutes prior to exercise, Eating roughly 25g of carbs is necessary, According to Daniela Torchia, a Registered Dietitian from Loma Linda, California.
The concept is that there should be enough carbohydrates to power your training session, yet you should still be able to go back to ketosis comfortably when you are done.
Select carbohydrates that are simple to process (for example, white bread or white rice) and guarantee not to expand your day by day all out – just reassign them, as per Dr. Torchia.
Research presented in the Journal of Sports Medicine in 2019 indicated that after 28 days of consuming a ketogenic diet, certain levels of physical stamina improved. Researchers noted that the diet was mainly effective for high-powered, short activities and that the results were variable, thus it may not be appropriate for all athletes.
This plan is designed for those who partake in strong, bodybuilding exercises on a regular basis, as Torchia explains. Torchia suggests that engaging in activities with intense levels of physical activity, such as running, swimming, or playing tennis, can be done for extended amounts of time. Going to the gym moderately a few times in a week will probably not be enough.
Torchia advises against jumping into targeted keto before you have maintained a regular ketogenic diet for one or two months. She explains that “[Keto adaptive] enables your body to transition more easily between burning fat and moderate carbs as fuel.”
She advises consulting a doctor before starting keto (or any other version), especially for those with diabetes who are taking insulin, as it may cause a dangerously low blood sugar level.
4. High-Protein Keto
Staying true to what it is named for, high-protein keto requires consuming a considerable amount of protein, especially in the aftermath of training in order to help the muscles become stronger and mend any damage from the workout.
Instead of protein making up approximately 20 percent of the daily caloric intake, it will now be increased to 30 percent, with the remaining 65 percent being composed of fat and a small amount (5%) from carbohydrates.
Studies have demonstrated that even a minor boost in your training regimen will be hugely beneficial for your muscles! It makes it simpler to increase the amount of exercise one does.
For this adaptation, you consume approximately 10 to 15 percent of the normal volume of fat corresponding to the ketogenic diet, exchanging it for protein.
A good idea for your meals is to include 2 or 3 oz. of a type of protein such as fish, steak, or chicken. Instead of eating the usual 3 oz. of chicken, you could have more, such as 5 or 6 oz., for the same meal.
Regarding what food to consume, the same items on keto are eaten, only with bigger servings of protein that needs to be incorporated in foods and snacks throughout the day to build up muscle.
If you don’t exercise regularly, eat a minimum of 0.8g of protein per pound in relation to your lean body mass while following the customary ketogenic diet. If you are physically active, consume approximately 1-1.2 grams of protein for every pound of your total body weight.
Incorporate the extra grams of protein, but be careful not to exceed the amount recommended, as this could interfere with ketosis.
Despite still containing the usual fat ratio of keto, you’ll be capable of slimming down and obtaining all the same advantages in terms of energy and agility. You might alter the amount of protein and carbs you have to ensure a proper supply of energy and recovery for your workouts.
A potential downside might be the need to monitor protein intake more carefully to avoid consuming too little or too much, which could interfere with ketosis. This edition needs a greater measure of thought as far as the grouping of macronutrients.
5. Cyclical Keto
An alternate procedure which yields similar results but through controlling the intake of carbohydrates instead of proportioning protein is known as cyclical keto.
In this scenario, you are increasing your intake of carbohydrates on days that you exercise. You may choose to consume them before and after, or just prior to the workout for a burst of energy.
An simple approach would be to consume an extra 10 grams of net carbs both in advance of and after exercise to provide energy and assist with muscle recovery. That is an additional 20 grams of net carbs per day.
You could opt to add an additional 10 grams of net carbs before your workout so that your energy level is higher when you hit the gym. After you’re done, shift your focus to fats and proteins to improve muscle recovery.
This could imply having a protein bar or snack/saltine crackers with a spread of nut butter before or after a workout. It may be nothing more than adding a snack with carbohydrates. On the same diet as traditional keto, you will still be consuming the same food, but you will be consuming a few extra carbohydrates everyday.
Consider a protein bar before or after. It is likely that the bar contains around 200 calories and contains between 11-15 grams of protein to provide energy and aid in muscle development.
Here are a few examples of protein bars: Perfect Keto, Atlas, and Love Good Fats. These are my three favorites. An alternative to going with your 1-2 tbsp of nut butter before exercising is to incorporate a portion of low-carb crackers.
The downside of this approach might be that you need to be careful that the increased amount of carbs you consume don’t cause you to go out of ketosis.
It is advisable to be careful not to consume more than 10-20 grams of net carbohydrates each day. If you decide to increase your intake of protein by 20 grams, it might be a good idea to break that up into two separate portions of 10 grams each– one before a workout and one afterwards. It might be difficult to digest all 20 grams at once.
If you realize that the cyclical ketogenic diet is reducing the quality of your outcomes, return to the regular keto method or test an alternate form, such as directed keto.
6. Well-Formulated Keto
Here’s where the well-formulated keto variation comes in. This scheme is designed to raise the levels of essential minerals and electrolytes that are depleted through perspiration.
If you’re doing HIIT work, you’re dripping. A lot. On this variation of the keto diet, you will be getting the nutrients you need to replenish minerals that have been lost and give you the strength to continue with your workouts.
On this diet plan, you are eating foods that are similar to the standard keto diet, with the same protein, fat, and carbohydrate amounts, but you are emphasizing foods that contain electrolytes, such as magnesium, calcium, and potassium.
This could mean to consume a number of foods such as leafy greens, nuts, seeds, and plain full-fat dairy products such as cottage cheese or Greek yogurt. In addition to taking electrolyte tablets, you should make sure to consume plenty of fluids, such as water and coconut water, in a single day.
You are ingesting more fluids that will benefit your health and enhance your performance. You are struggling with feeling tired and bloated that can occur when you are not adequately hydrated. This can boost weight loss, too.
A disadvantage of using electrolyte supplements is that they can be costly, so people with limited funds might not be able to afford them. In addition to that, there are no other negatives to this, since you’re consuming more vitamins, minerals, and liquid, which is beneficial for your health.
Side notes
It would be wise to consult a physician or a qualified nutrition specialist before making any changes to your diet regimen, whether you want to start a keto diet or any other regime. Torchia advises paying attention to your body’s energy level and gauging how the diet is affecting your overall wellbeing. “You will be your best teacher,” she says.
