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Following my post about the 3 Main Effects of Ketosis, I've been asked to write about the different types of the ketogenic diet. The type of ketogenic diet best suited for you really depends on your goals and lifestyle. Do you want to lose fat, grow muscles or are you dealing with a disease? Let's have a closer look at the types of the ketogenic diets.

1. 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 similar to the Induction phase of the Atkins diet. It requires round 20-50 grams of net carbs a day whereas Atkins induction is limited to less than 20 grams of net carbs a day. The exact amount depends on individual needs. SKD is the best approach for the vast majority of people.

2. Targeted Ketogenic Diet (TKD) - Traditional 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 to avoid upset stomach. Avoid foods high in fructose and go for glucose-based foods. Fructose would replenish liver glycogen - instead of muscle glycogen - which you want to avoid on a keto diet. This means that the carbs consumed before exercise are used effectively and are completely burned without disrupting ketosis for too long. Typically, you eat 25-50 g of net carbs (or less) 30 to 60 minutes before exercise. Post-exercise meals should be high in protein and low in fat. Fat is generally good for you, however, if you eat it after exercise, it may delay nutrient absorption and impair muscle recovery - avoid eating foods high in fat after exercise. For years, extra carbs have been recommended for those who live an active life and regularly perform high-intensity exercise. However, recent studies show that this approach is outdated. The #1 Keto Diet App Free Download 1,500+ delicious keto recipes Trialed & tested for best results Optimized for nutrition Never feel hungry Planner & tracker Track all macros including net carbs Scan products Create your own meals Advanced tracking Track ketones, blood glucose & lipids Stay hydrated with water tracking Track your mood & energy levels Macro calculator Calculate your ideal fat, protein & carb intake Set any goal: weight loss, maintenance or weight gain Your macros update based on your progress Progress Monitor your macros, water intake, mood & energy Body weight, body fat and body measurements Ketones, blood glucose & lipids Evidence-based content Expert articles to help you make informed choices Guides & free diet plans New daily content And so much more...! Complete Keto Diet guide Integrated shopping basket Restaurants & guide to eating out Free Download App Store Google Play App Store Also available on Google Play Google Play Also available on App Store Boost Your Performance with MCTs 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 when keto-adapted. As always, what works for you may not work for others. Some people simply do better with some pre-workout carbs - especially if they do high-intensity exercise that requires explosive actions. 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 like I do, 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 may slightly increase fat burning temporarily. I used to eat pre-workout carbs and switched to coconut oil snacks instead and I see no difference whether I eat carbs or not. Once you become keto-adapted, your body uses ketones and fat for fuel and doesn't need extra carbs.

3. Cyclic Ketogenic Diet (CKD) Let's make this clear: TKD and CKD are not suitable for most people. Being active doesn't mean you will always need to do carb cycling or carb backloading. It depends on your preference and the type of exercise. According to CKD, you alternate days of ketogenic dieting with days of high-carb consumption also known as "carb-loading". Typically, carb-loading lasts for 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 carb-loading phase. Bodybuilders and other athletes use this diet to maximise fat-loss while also building lean mass. Therefore, for the majority of people, this type is not recommended. According to "The Ketogenic Diet" by Lyle McDonald, there is a common misconception, especially among bodybuilders, that ketosis is indicative of protein breakdown when 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. TKD and CKD are too advanced for most people and are only suitable for very active individuals. You should not be using these approaches just to have a high-carbs cheat meal every now and then. If you want to learn more about TKD, CKD and how to gain muscles on a keto diet check out the KetoGains website.

4. Restricted Ketogenic Diet for Therapeutic Uses Based on studies, ketosis may be a beneficial condition for managing certain types of cancer. When you restrict carbohydrate intake below 20-50 grams, your body runs out of glycogen stores and starts producing ketone bodies. Healthy cells can use ketones for energy, but some types of cancer cells cannot use ketones. While glucose is the main "food" for some cancer cells, a study from 2010 published in the Journal of Cancer Research suggests that pancreatic tumor cells use fructose specifically to divide and proliferate. According to Dr Seyfried's report, when the ketogenic diet is combined with calorie restriction, your body will effectively become inhospitable to cancer cells. Dr. Seyfried recommends beginning with a water-only fast for 3-5 days and then continuing with a low-calorie ketogenic diet, aiming for blood sugar levels of 55-65 mg/dL and blood ketone levels of at least 4.0 mM. This means the daily carbs intake will likely have to be below 20 grams of net carbs. Additionally, emerging research suggests that ketogenic diets may be beneficial for managing neurological diseases (Alzheimer’s disease, Parkinson’s disease, autism, depression, migraines, epilepsy), chronic fatigue syndrome, polycystic ovarian syndrome (POS) and more. Note: Any dietary experiments with fasting and the ketogenic diet are best done under medical supervision, particularly if you have a medical condition or take any daily medications.

Which Type of the Ketogenic Diet is Right For Me? In general, the vast majority of people should follow SKD, as it is better for individuals with low-moderate physical activity level or performing low-intensity aerobic exercise (such as walking). Even if you live an active life and do sports regularly, your body should be able to use fat for fuel once you get keto-adapted. However, if for any reason keto-adaptation doesn't seem to work for you, then you need to consider following TKD (using either carbs or MCTs) to have enough readily available energy during exercise. Finally, CKD should only be considered by professional athletes and bodybuilders.

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Martina Slajerova Creator of KetoDietApp.com I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. More posts by Martina Slajerova Martina Slajerova About the Reviewer This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.