In the days of cavemen and nomads, there was no such thing as the Keto diet. Simply put, it was what you did for food when carbohydrates were scarce.
When glucose, the body’s main source of energy for the brain, is limited, mental performance suffers. Rather of relying on glucose for energy, we produce ketones, which serve to sustain our lives and allow us to flourish.
The Keto diet is so named because it induces a special metabolic condition known as ketosis.
However, there are several Keto diet strategies to choose from based on your objectives and tastes. Some plans even enable you to consume carbohydrates, but only if you plan ahead.
Let’s go all the way back to when the Ketogenic diet was initially created for medicinal purposes. In this blog you get to know about which keto diet is the best for you but first lets know what is keto diet.
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What is Keto Diet?
Some people who follow the ketogenic diet are strict purists who never deviate from it, while others may benefit from adding a few more carbs or proteins. This has prompted some people to tailor the low-carb, high-fat diet to their own requirements. In response, other variations on the original ketogenic diet have emerged. The ketogenic diet, like the Atkins and low-carb diets, is very low in carbohydrates and rich in fat.
It entails swapping out carbs for fat. By drastically lowering your carbohydrate intake, you induce a metabolic condition known as ketosis.
The result is a remarkable increase in the efficiency with which your body converts fat into usable energy. It also causes the liver to produce fuel for the brain called ketones from fat.
Those on a ketogenic diet often see dramatic drops in their fasting blood sugar and insulin levels. The increased ketones and this also have positive effects for health. Without further ado let’s get started with which keto diet is the best for you.
Which Keto Diet is the Best: 6 Effective Types
Here are 6 effective types of keto diet:
1. The Original Ketogenic Diet (4:1)
The original Keto diet (also known as the standard Keto diet) was created in the 1920s to cure epilepsy in children. Scientists found that when children entered deeper states of ketosis, their seizure activity decreased.
The original Keto diet is as restrictive as a straightjacket when it comes to what you may eat. Only 1 gramme of protein and carbohydrate is allowed for every 4 grammes of fat. Consuming fat at a 4:1 ratio results in a restricted diet that is low in both protein and carbohydrates.
While increasing ketone levels, the traditional Keto diet is effective but quite restricted. This means that the traditional Keto diet is most effective when used for medical reasons. So, a doctor could suggest this diet.
Useful for the Treatment of Epilepsy
- Because it is useful in the treatment of certain forms of cancer when combined with other therapies.
- To slow the progression of neurodegenerative illness.
This is #1 type of which keto diet is the best for you.
2. Regular Ketogenic Diet Method (SKD).
When most people refer to “Keto,” they mean the conventional Keto diet. The SKD refers to an extremely low-carbohydrate diet with roughly these macros:
- 55-75% fat
- 15–35 % protein
- 0-10% carbohydrates
Maintaining these macronutrient ratios will cause a metabolic adjustment. Your body will start using fat and ketones for fuel rather than sugar (glucose). The term for this metabolic state is ketosis.
Cutting down on carbohydrates is essential for reaching ketosis. Reducing carb intake helps maintain insulin levels low, which in turn makes it easier to lose weight by boosting the body’s thermogenic fat-burning processes.
The Ketogenic diet’s advantages may be traced back to this fat-burning mode. Keto’s popularity as a weight-loss diet may be attributed, in part, to the fact that it helps people feel fuller for longer while they eat less calories overall. If you’re not as hungry, you won’t eat as much.
Yet another plus of ketosis! It add in resolving insulin and blood sugar issues at the root of type 2 diabetes. According to the Virta Health Study, 60 percent of 218 patients who followed a Keto diet for a year under medical supervision had a reduction in their HbA1c levels, a common indicator of diabetes. This is #2 type of which keto diet is the best for you.
3. Ketogenic Diet High in Protein
One subset of SKD is the high-protein Ketogenic diet, commonly known as the modified Atkins diet. In this meal plan, protein intake is prioritized (30-35% of total calories) whereas fat consumption is prioritized (50-60% of total calories). Calories from carbs still don’t exceed 10% of total intake.
The clinical evidence demonstrates that the concerns that high-protein Keto diets are incompatible with weight reduction are mainly unjustified. Indeed, research shows that increasing protein consumption while on Keto may help you build muscle and change your body shape for the better via strength training.
Keto dieters who engage in strenuous physical activity might consider increasing their daily protein intake. Amino acids (like leucine) are the fuel for muscle building, and protein is the only source. Simply relying on fat isn’t enough.
An increase in protein permits a greater variety of foods, such as fish and leaner cuts of meat. This makes it more practical than other Keto diets, which tend to be more difficult to maintain. This is #3 type of which keto diet is the best for you.
4. Dietary ketosis cycles are the fourth strategy (CKD)
The cyclical Keto diet is based on the normal Keto diet with periodic increases in carbohydrate intake. Carb cycling is another term for this.
Two or three high-carb days each week are interspersed with low-carb days. Or, you may carb cycle once a day, designating a single meal (perhaps supper) as your high-carb intake target for the day.
Consume between 100 and 500 grams of carbs on high-carb days. When you’re back to “regular” keto, you may eat 20-30 grams of carbohydrates.
On days when carbs are abundant, it is necessary to reduce fat calories to maintain energy balance. When carb intake is reduced, fat consumption also increases. The protein content of a given sample will not change.
The CKD may be used as a source of energy for high-intensity workouts and endurance events like HIIT, Crossfit, and marathons. Carbohydrates (glucose) are used for energy throughout these endeavors, and replenishing glycogen reserves at regular intervals allows athletes to train harder and for longer.
Carb cycling is another method that may help make Keto more sustainable. It allows us to eat things like rice, potatoes, and bananas again. In general, that’s well-received by the public. This is #4 type of which keto diet is the best for you.
5. Ketogenic Diet with Specific Goals (TKD)
You may benefit from a customized Keto diet if you find that your exercise performance declines while on Keto, despite optimizing your sleep and electrolyte intake.
To place the TKD in context, it lies between the SKD and the CKD. Carbohydrates are allowed, but only in moderation.
Before, during, or after an exercise, consuming 15-50 grammes of TKDs will provide you a boost of energy. Athletes can get these simple carbohydrates from foods like white rice and potatoes, but many of them instead utilise a powdered form of glucose called dextrose.
It matters what kind of carbs you consume. Fructose, for example, is not a great source of energy for the TKD since it is digested in a different manner than glucose. Low-glycemic carbohydrates, such as beans and berries, are likewise not optimal since their sugars are absorbed slowly.
What about the fast-acting carbohydrates that seem to throw you out of ketosis? At least temporarily. If you eat these carbohydrates just before you hit the gym, you should be able to burn them off in no time. After then, your body’s fat-burning capabilities should resume normal. This is #5 type of which keto diet is the best for you.
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#6: Keto 2.0
In a nutshell, Keto 2.0 describes the current trend toward “clean Keto” and “plant based Keto” eating plans. It resembles the Keto diet popular in the Mediterranean. Foodstuffs like fish, vegetation, and olive oil.
The majority of your calories on Keto 2.0 come from vegetables. This calls for a plethora of nut butters, avocados, coconut oil, and extra virgin olive oil. While red meat is strongly prohibited, seafood and eggs are excellent options for getting the protein you need.
Carbohydrate intake is increased to 20% of total calories on Keto 2.0. However, if you want to achieve a state of ketosis in which your body burns fat for fuel, consuming more than 10% of your daily energy from carbohydrates may be counterproductive. This is #6 type of which keto diet is the best for you.
Several distinct ketogenic eating plans
The ketogenic diet may be followed in a number of different ways, such as:
The ketogenic diet is characterized by a high-fat, moderate-protein eating plan. There are normally just 10% carbohydrates, 20% protein, and 70% fat.
The cyclical ketogenic diet (CKD) consists of phases of lower fat refeeds and higher carb refeeds, such as 5 days of ketosis followed by 2 days of high carb refeeds.
The TKD is a kind of ketogenic diet that permits you to eat more carbohydrates around training sessions.
Similar to the traditional ketogenic diet, but with an increased focus on protein, is the high protein ketogenic diet. Commonly, the proportions will be 60% fat, 35% protein, and 5% carbohydrates.
Ketogenic diets in general and those rich in protein in particular are the only ones that have been investigated in depth. In order to get optimal results, sophisticated strategies like cyclical or targeted ketogenic diets are adopted, especially by bodybuilders and athletes.
Although the concepts discussed here mostly pertain to the SKD, they are just as applicable to the variants.
The ketogenic diet is a proven weight loss method.
To lose weight and reduce health risks, the ketogenic diet is highly recommended.
It turns out that the ketogenic diet may be just as successful as a low-fat diet when it comes to losing weight.
The diet is so satisfying that you may reduce your food consumption and yet get weight loss results.
Following a very low carb, ketogenic diet was shown to be marginally more beneficial than a low fat diet for long-term weight reduction, according to an analysis of 13 research. The ketogenic diet resulted in a weight loss of 1.9 pounds (0.8 kg) greater than the low-fat diet group.
And it helped lower diastolic blood pressure and lipid levels, too.
The ketogenic diet resulted in approximately five times the reduction in total body fat compared to the low fat diet in a separate trial with 34 persons over the age of 60.
The potential importance of elevated ketones, decreased blood sugar, and enhanced insulin sensitivity cannot be overstated.
Conclusion
Start at the higher protein end of conventional Keto unless you’re utilizing it for medicinal reasons. To aid with fat reduction and body recomposition, a protein intake of 30 percent of daily calories is recommended.
Consider trying a cyclical or focused Keto diet if you find that exercise is difficult after following a Keto diet for a few weeks. At last, Keto 2.0 is for you if you’re into the vegetarian lifestyle.
What links all these Keto diets together? Keep a close eye on your carb intake. Utilize the Carb Manager app to easily keep track of food intake, get encouragement from the community, and experiment with various macronutrient ratios. This is the end of the blog, of which keto diet is the best for you. I hope you like it, if so then let us know in the comment section that is given below.