The 5 Best Keto Diets for Beginners

Are you new to the Keto Diet and looking for the best way to start? If so, you're in luck! We have compiled the 5 best Keto Diets for beginners so that you can get the most out of your new lifestyle. Whether you are a busy professional or a stay-at-home parent, there is a Keto Diet plan that is perfect for you. In this blog post, we will explore each of these diets and provide you with the information you need to get started. Read on to learn more about the 5 best Keto Diets for beginners.

1) The Standard Ketogenic Diet

The standard ketogenic diet, also known as SKD, is the most popular and widely studied form of the ketogenic diet. The diet consists of a low-carb, high-fat eating plan that is designed to induce ketosis in the body. The goal of this diet is to switch the body’s energy source from glucose to fat, which forces the body to burn fat instead of carbohydrates.

This diet is composed of five percent carbs, twenty-five percent proteins, and seventy percent fats. This ratio helps the body enter into a state of ketosis, where the body begins to use fat as its primary energy source.

The standard ketogenic diet has been studied extensively, and it is found to be an effective way to lose weight, lower cholesterol levels, improve insulin sensitivity, and even reduce the risk of developing certain diseases like type 2 diabetes and heart disease. Additionally, this diet can help improve cognitive functioning and mental health as well.

Some of the foods allowed on the standard ketogenic diet include fatty meats like bacon, poultry, and fatty fish, eggs, butter and cream, low-carb vegetables like spinach, kale, and broccoli, avocados, nuts and seeds, and full-fat dairy products. Foods that should be avoided on this diet include grains, starches, sugar, processed foods, fruits, alcohol, and sugary drinks.

Overall, the standard ketogenic diet can be a great tool for weight loss and overall health improvement. However, it is important to consult with a doctor or nutritionist before starting this diet to make sure it’s right for you.

2) The Cyclical Ketogenic Diet

The Cyclical Ketogenic Diet (CKD) is a type of ketogenic dieting that includes periods of higher-carb refeeds, typically 5-6 days per week. The goal of CKD is to deplete muscle glycogen between the periods of high-carb refeeds, which helps to maintain a higher metabolic rate. CKD can be particularly beneficial for athletes, as it allows them to replenish their glycogen stores before competing in high-intensity events.

In a CKD program, you would alternate days of high and low carb intake. For example, on a 5-day cycle, you would eat low-carb (20-50 grams of carbs) for five consecutive days and then high-carb (100-150 grams of carbs) for two consecutive days. On the high-carb days, it’s important to focus on complex carbs such as whole grains and starchy vegetables, as these are better sources of energy than simple sugars.

CKD can be an effective way to lose fat while preserving muscle mass and maintaining performance levels. However, it’s important to note that this type of dieting requires strict adherence, and is not suitable for everyone. If you’re considering starting a CKD program, make sure to consult with a qualified health care professional first.

3) The Targeted Ketogenic Diet

The targeted ketogenic diet (TKD) is a variation of the standard ketogenic diet that involves consuming a small amount of carbs before workouts. This strategy helps to increase the body’s utilization of fat as fuel, while also providing a source of energy for your exercise session.

The TKD involves following a ketogenic diet five days out of the week, then adding in an additional 25-50 grams of carbs just before an exercise session. While this type of diet is considered a high-fat, low-carb diet, the addition of extra carbs can provide the body with an extra boost of energy for exercise.

To follow the TKD, you will need to calculate your macros for five days and use them as your baseline. On workout days, add in the extra carbs 30 minutes prior to exercise. The types of carbs that are best for this method are simple, easily digested sources such as glucose tablets or a sports drink. The added carbs should be limited to pre- and post-workout only.

The TKD is beneficial for those looking to increase their performance during workouts, while still maintaining a state of ketosis. It can also be beneficial for those who find they struggle to maintain their performance while on the standard ketogenic diet. However, it is important to keep in mind that the extra carbs can lead to an increase in calories, so you should monitor your weight loss progress to make sure that you are not overconsuming.

4) The High-Protein Ketogenic Diet

The High-Protein Ketogenic Diet (HPKD) is a variation of the standard ketogenic diet that includes higher protein intake. This type of diet is beneficial for those who are looking to build muscle and gain strength. The HPKD can also be beneficial for those who have a lot of physical activity as part of their lifestyle, such as athletes or bodybuilders.

The HPKD follows the same basic structure as the standard ketogenic diet, but with the addition of an extra 10-20% of your daily calories from protein. For example, if you were following a 2000 calorie diet, you would aim to consume 200-400 extra calories from protein. Generally speaking, most of these additional calories should come from animal-based sources like fish, eggs, and poultry.

The HPKD also has some variations when it comes to macronutrient ratios. While the standard keto diet follows a 4:1 ratio of fats to carbohydrates/proteins, the HPKD allows for a 3:1 ratio. This means that you can have slightly more carbohydrates and protein on this type of diet.

In terms of benefits, the HPKD can provide an increase in lean muscle mass and strength, while maintaining fat loss. Additionally, this type of diet is more satiating than other types of keto diets, so you may find that you feel fuller for longer periods of time.

Overall, the HPKD is a great option for those who are looking to build muscle and gain strength, as well as those who lead active lifestyles. It’s important to keep in mind that the macros may need to be adjusted based on your individual needs. As with any type of diet, it’s best to talk to your healthcare provider before making any drastic changes to your eating plan.

5) The Modified Atkins Diet

The Modified Atkins Diet (MAD) is a variation of the traditional ketogenic diet that was developed for people who have difficulty following the strict dietary restrictions of the standard ketogenic diet. It offers more flexibility with regards to carbohydrate consumption, allowing for up to 60 grams of net carbohydrates per day (although this may vary depending on individual needs).

Unlike the standard ketogenic diet, MAD does not require the patient to fast or completely eliminate carbohydrates from their diet. Instead, MAD focuses on reducing carbohydrate intake to a manageable level. This allows for an easier transition for people who are not used to eating a low-carbohydrate diet.

The MAD diet follows the same principles as the traditional ketogenic diet and utilizes the same four macronutrients—fat, protein, carbohydrates, and fiber—to keep the body in ketosis. As with any ketogenic diet, MAD encourages followers to consume healthy fats like avocados, olive oil, nuts, and seeds, as well as moderate amounts of protein from sources such as meat, eggs, fish, and dairy.

Carbohydrate intake on MAD is limited to up to 60 grams of net carbohydrates per day. Net carbohydrates refer to total carbohydrates minus dietary fiber and sugar alcohols. Foods that are considered “low-carb” can be consumed in moderation as part of MAD, such as certain fruits, vegetables, legumes, grains, and dairy products.

Similar to other types of ketogenic diets, MAD also encourages followers to limit processed and refined foods as much as possible. These foods can be high in unhealthy fats, added sugars, and sodium which can lead to health complications over time.

Overall, MAD is an excellent option for those looking for a more flexible approach to a ketogenic diet. By consuming up to 60 grams of net carbs per day, it allows for greater variety in food choices compared to other ketogenic diets.

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