Exploring Three Varieties of Ketogenic Diets
The ketogenic diet is incredibly popular right now, and for good reason. When combined with high protein intake, it has been shown to aid in weight loss, boost energy levels, and reduce insulin resistance in people with Type 2 diabetes.
Additionally, research suggests that the ketogenic diet may lower the risk of cancer. With so many variations of the ketogenic diet available, it can be challenging to determine which one is best for you. In this post, we’ll explore the three main types of ketogenic diets, their commonalities, and tips for implementing the version that best fits your needs.
What is a Ketogenic Diet?
A ketogenic diet is a diet that’s high in fat, moderate in protein, and very low in carbohydrates. This type of diet forces the body to use fat as its primary source of energy, rather than carbohydrates. In order for this to happen, certain dietary changes must be made to allow the body to enter a state of ketosis, where it starts to burn fats as fuel.
The amount of carbohydrates present in one’s diet directly impacts the amount of insulin in one’s blood. The more carbohydrates consumed, the higher the levels of insulin become. Insulin is a hormone that tells the body to store energy and is typically triggered by the consumption of carbs. When insulin levels are high, the body is unable to access its fat stores for energy.
Therefore, the body must turn to other sources, such as protein, to function. The ketogenic diet is designed to reduce insulin levels while boosting the amount of fat being burned. By reducing insulin, the body is able to access stored fat and use it as energy. When this happens, you’ve entered a state of ketosis, which means you’re burning fat for energy.
The ketogenic diet is the most common form of a ketogenic diet. The primary goal of this diet is to reduce insulin levels while increasing fat breakdown.
This is done by reducing the amount of carbohydrates being consumed. Typically, ketogenic diets have an extremely low carbohydrate content and consist mostly of proteins and fats. The standard ketogenic diet consists of a macronutrient breakdown of 75% fat, 20% protein, and 5% carbohydrates.
This ratio is designed to put your body into a state of ketosis. While there are many variations of the ketogenic diet, they all share the same goal of reducing insulin levels. If you’re interested in starting a ketogenic diet, you’ll want to speak with a dietitian and your doctor to ensure it’s right for you.
The Cyclical Ketogenic Diet (CKD)
When you’re on a ketogenic diet, you’re consuming a lot of fat. To put it in perspective, one cup of butter is roughly 16 grams of fat. If you’re following a standard ketogenic diet, you’re consuming about 70-80 grams of fat per day. That doesn’t seem like much at first, until you realize that fat contains approximately nine calories per gram, whereas carbohydrates and proteins contain approximately four calories per gram.
Over time, eating so much fat can take a toll on the body. This is especially true if you’re consuming too few carbohydrates. Eating too few carbohydrates can disrupt electrolyte levels, making the heart work harder to pump blood. This can lead to electrolyte imbalances, causing fatigue and dizziness. CKD allows the body to reap the benefits of the ketogenic diet while also reducing the amount of fat consumed. This diet is typically followed during the last two weeks of every month. During this two-week period, the standard ketogenic diet is followed, but carbohydrates are gradually increased.
The Standard Ketogenic Diet (SKD)
This is the most common variation of the ketogenic diet. The primary goal of this diet is to kick-start weight loss by reducing insulin levels and increasing fat breakdown. This is done by reducing the amount of carbohydrates being consumed.
Typically, ketogenic diets have an extremely low carbohydrate content and consist mostly of proteins and fats. The standard ketogenic diet consists of a macronutrient breakdown of 75% fat, 20% protein, and 5% carbohydrates.
This ratio is designed to put your body into a state of ketosis. While there are many variations of the ketogenic diet, they all share the same goal of reducing insulin levels. If you’re interested in starting a ketogenic diet, you’ll want to speak with a dietitian and your doctor to ensure it’s right for you.
The Modified Atkins Diet (MAD)
The Modified Atkins Diet (MAD) is a type of low-carbohydrate diet that was created as an alternative to the standard ketogenic diet. The MAD diet allows you to consume more carbohydrates than a standard ketogenic diet and still experience some of the benefits of a ketogenic diet, such as weight loss and reduced cholesterol levels.
The primary goal of the MAD diet is to kick-start weight loss by reducing insulin levels while increasing fat breakdown. This is done by reducing the amount of carbohydrates being consumed. Typically, the MAD diet has an extremely low carbohydrate content and consists mostly of proteins and fats. The MAD diet is highly individualized with each person’s carbohydrate intake being based on their unique situation and needs.
Disadvantages of the Keto Diet
While the ketogenic diet can be a powerful tool in the fight against obesity, it’s not without its downsides. As mentioned above, following a ketogenic diet can be challenging. Not only is it difficult to eat enough calories to make up for the reduction in carbohydrates, but it can also be challenging to eat enough proteins and fats.
This is because the protein and fat content in most foods is relatively low. For example, a medium-sized chicken breast has about 31 grams of protein. To make up for the reduction in carbohydrates, you’d have to consume four large chicken breasts. Oh, and don’t forget to add in a side of broccoli and a serving of almonds. You might have also noticed that a single serving of broccoli only has about three grams of protein.
Final Thoughts
The ketogenic diet is a powerful way to improve your health. And with the different variations of the ketogenic diet, there’s a version for everyone.
Whether you’re looking for a way to kick-start weight loss or if you’re simply curious about the benefits of a ketogenic diet, there’s a version for you. Now that you understand what a ketogenic diet is, you can use this information to determine which version is right for you.
If you’re ready to reap the benefits of the ketogenic diet, all you have to do is make a few simple changes to your diet.
