Types of ketogenic diet

The ketogenic diet is a nutritional approach that has gained popularity due to its potential benefits for weight loss, improved metabolic health and cognitive performance. However, there are different types of ketogenic diets, each with its own specific characteristics and goals.

In this session, we will explore the most common types of ketogenic diet, their differences and which one may be best suited for each individual.

Standard Ketogenic Diet (SKD)

The standard ketogenic diet is the most common and traditional type of ketogenic diet. It is characterized by a high intake of healthy fats (approximately 70-75% of calories), a moderate intake of protein (approximately 20-25% of calories) and a very low intake of carbohydrates (less than 5% of calories). The main goal of the SKD is to bring the body into a state of ketosis so that it uses stored fats as a source of energy instead of carbohydrates.

Targeted ketogenic diet (TKD)

The targeted ketogenic diet is a variant of the standard ketogenic diet that is used primarily in people who engage in intense physical exercise or resistance training. In the TKD, a controlled increase in carbohydrate intake is allowed before or after exercise to provide additional energy and improve physical performance without significantly affecting ketosis. The additional carbohydrates are consumed strategically to take advantage of the window of time in which the body can use them most efficiently.

Cyclic Ketogenic Diet (CKD)

The cyclic ketogenic diet is another variant of the ketogenic diet that involves alternating periods of ketosis with periods of increased carbohydrate intake. Generally, the CKD involves following a standard ketogenic diet for most of the week (e.g., 5 days) and then having a carbohydrate-loading period over the weekend (e.g., 2 days). The goal is to replenish glycogen stores and allow for a more complete recovery for those doing intense training or weight lifting.

High protein ketogenic diet

The high-protein ketogenic diet is similar to the standard ketogenic diet in terms of carbohydrate restriction, but differs in that it has a higher proportion of protein compared to fat.

Protein intake can be around 35-40% of calories, while fat intake decreases to around 55-60%. This variant may be useful for people who wish to maintain lean muscle mass while following a ketogenic diet and seek increased satiety.

Modified ketogenic diet (MKD)

The modified ketogenic diet is a more flexible version of the standard ketogenic diet, allowing for a wider variety of foods and slightly higher carbohydrate intake (about 10-20% of calories). The MKD may be useful for people who wish to experience the benefits of ketosis but find it difficult to maintain such a strict carbohydrate restriction. Although MKD can provide some benefits, it is important to remain mindful of total carbohydrate intake to maintain ketosis.

Therapeutic ketogenic diet

The therapeutic ketogenic diet is used primarily for medical purposes, especially in the treatment of certain neurological conditions, such as drug-resistant epilepsy. This diet is extremely low in carbohydrates and high in fat, with a 4:1 or 3:1 ratio of fat to protein and carbohydrates combined. The carbohydrate restriction is very strict, and the diet is carried out under the supervision of a specialized medical team.