The ketogenic diet is unique in that it’s not just one diet. There are several different types of ketogenic diets, each with its own benefits and disadvantages.
The Standard Ketogenic Diet (SKD)
The Standard Ketogenic Diet (SKD) is the most common form of the keto diet and includes a ratio of high fat, moderate protein, and low carbohydrate consumption. The recommended macronutrient breakdown is 75% fat, 20% protein, and 5% carbohydrates. This equates to roughly 60g-80g of net carbs per day.
To achieve these numbers you'll need to be careful about how much sugar you consume in your daily diet because even small amounts can throw your body out of ketosis if you’re not careful! You should aim for less than 2g of sugar per day if possible as this is where many people run into issues with their carb intake on a standard ketogenic diet (SKD). Also, be sure not to go over 4g of protein per day as too much protein can bring blood glucose levels down too low in some cases which can be detrimental when trying to get into ketosis!
Targeted Ketogenic Diet (TKD)
A targeted ketogenic diet (TKD) is an altered version of the ketogenic diet that involves eating a low-carb diet for two or three days, then eating more carbohydrates for the next two or three days. Carb cycling is often used by people who are trying to lose weight.
Cyclical Ketogenic Diet (CKD)
Cyclical Ketogenic Diet (CKD) is a more flexible form of the ketogenic diet, allowing for more carbohydrates on training days. CKD is designed to work well with athletes, who need to replenish glycogen stores but don't want to cut out carbs entirely. However, an athlete who is not eating enough calories can still lose weight on this plan—it may just take longer than it would with other diets. The downside is that CKD isn't as effective for weight loss as SKD because you're able to eat more food on your off-days and weekends, so if you're looking for rapid results or want fewer restrictions around what types of foods you can eat (as opposed to just limiting your carb intake), then this might be the type of plan for you!
High Protein Ketogenic Diet
It’s important to know that high protein keto diets are not recommended. High protein diets have been shown to cause kidney problems, diabetes, heart disease and osteoporosis. In fact, Dr. David Perlmutter states in his book Grain Brain that “it would be very hard for anyone who attempted a high protein diet to maintain optimal health.”
High-protein ketogenic diets can also lead to other problems: excess stress on the liver because of all the fat being processed; dehydration because you aren’t drinking enough water; constipation due to lack of fiber (which is higher in carbs than fat); lower HDL cholesterol (the “good” kind); increased triglycerides; increased risk of colorectal cancer and inflammatory bowel disease (IBD).
There are several different ways of doing a keto diet
There are several different ways of doing a keto diet. The most common is the standard ketogenic diet, which involves eating high fat and low carbs. If you're looking to lose weight, the targeted ketogenic diet can help you by providing you with more calories in order to aid weight loss. Cyclical ketogenic diets allow people who have trouble maintaining their state of ketosis to eat more carbohydrates and protein on certain days of the week. The high protein ketogenic diet is useful for gaining weight, as it provides more calories than other types of Keto diets do; however, they can be very restrictive in terms of food selection and make it difficult for some people (especially those with digestive issues) to follow them long-term without experiencing adverse side Effects
At the end of the day, no matter which type of ketogenic diet you choose to follow, all of them are designed to allow your body to enter into a state of ketosis. This means your body will use fat as fuel rather than carbohydrates (or sugar). Exactly how you get there is up to you, so do your research and find the right path for you.