Many people today across the globe suffer from various chronic diseases, like obesity and diabetes, just because they don’t eat the right kind of food their body needs. A standard diet of a person generally consists of an excess amount of carbohydrates and protein, which is not good for the health. Both protein and carbohydrates if taken in large amounts can lead your body to develop leptin and insulin resistance that leads to obesity and diabetes.
To avoid this problem, there is a need to bring significant changes in your diet. The best way to do this is by prompting your body to go into a state of nutritional ketosis that leads the body to burn fats as the primary fuel. To induce your body to reach nutritional ketosis, you need to follow a diet plan named as ketogenic diet or keto diet
There are various types of ketogenic diets and every one of them addresses specific needs. This is why it’s important to choose a ketogenic diet that fulfills your requirement. Here is a list of different types of keto diets that you can choose from:
Standard ketogenic diet
This is the most recommended type of ketogenic diet for people to follow because it’s the most effective. This diet focuses on the higher consumption of fats, moderate consumption of protein, and very little intake of carbohydrates. There’s no set limit to the amount of fat that you can eat because your energy requirement can vary from others.
This is why it’s recommended that you intake food that is rich in fats and limit your consumption of protein and carbohydrates to be successful in the standard ketogenic diet.
Targeted ketogenic diet
This is generally good for people who are fitness enthusiasts. In this diet, you need to eat the entire carbohydrate needs of your body in one meal, which you need to eat 30 to 60 minutes prior to exercise. The main idea behind this is to use up all the energy provided by the carbohydrates before it disrupts the ketosis.
If you’re looking to follow this approach then it’s recommended that you intake those carbohydrates that are easily digestible for the body. Then, during the exercise, you can increase the intake of protein that could help you in muscle recovery.
Cyclic ketogenic diet
This diet is specifically focused on athletes and bodybuilders. In this type of diet, you need to cycle between a normal ketogenic diet, which is followed by some days of high carbohydrates consumption. The idea behind this diet is to use carbohydrates to replenish the amount of glycogen that is lost from the muscles due to athletic activities and bodybuilding.
High protein ketogenic diet
It’s almost same as the standard ketogenic diet with the only difference being increase if protein consumption by 10% and reduction of fat consumption by 10%. This is a tried and tested diet that ensures that you don’t feel hungry very often, which leads to less food consumption and weight loss. This may be the ideal diet to go for if you’re obese or overweight.
Restricted ketogenic diet
A restricted ketogenic diet is proven to be a great weapon to fight against cancer. In this diet, you are completely restricted to consume carbohydrates and calories, which ensures that your body loses glycogen and start producing ketones that your body could use to get energy. On the other hand cancer, cells cannot use these ketones for energy and they die of starvation.