Custom Keto Diet: Simple, Effective and 100% Tailor-made

There are so many different keto diet options out there that it can be hard to know which one is right for you and your goals. Luckily, focusing on eating real foods instead of prepackaged products or supplements will help you no matter what type of ketogenic diet you follow. There are many versions of the ketogenic diet, but most restrict carbohydrate intake to somewhere between 20 and 50 grams per day. Keep reading to learn more about the pros and cons of each version of this popular high-fat, low-carb eating plan.

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Why You Should Go Keto There are many reasons why you may want to transition to a keto diet. If you're looking to get healthier, lose weight or reduce your risk of certain diseases, a low-carb, high-fat diet has been proven to work for many people. When you reduce carbohydrate intake, you increase your fat intake and shift your body's metabolic process. This change in metabolic pathway brings about many health benefits. Some of the benefits of a ketogenic diet include: The Simple Keto Diet This is the most basic version of the ketogenic diet. It restricts carbs to less than 20 grams per day. The simple keto diet encourages eating real foods like meat, fish, eggs, vegetables and some healthy fats like coconut oil. A simple keto diet doesn't include supplements, and you should be able to stay below 20 grams of net carbs without much effort. In general, foods like dairy, legumes and grains are high in carbs and should be avoided as much as possible. The Standard Ketogenic Diet (SKD) is a little stricter than the simple keto diet.

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On this diet, you'll eat less than 50 grams of carbs per day and moderate amounts of protein. As with the simple keto diet, you'll focus on eating real foods, but you'll also include supplements like salt, magnesium and vitamin D. This gradual approach to keto will allow your body time to adjust to burning fat for fuel. Just like with the simple keto diet, you should be able to meet your carb intake goal without much effort. Although this version of keto is more structured than the simple version, it's still considered a less restrictive version of keto. The Cyclical Ketogenic Diet (CKD) The cyclical ketogenic diet is similar to the standard ketogenic diet, but it includes carb re-feeds. This means that every few weeks you'll increase your carb intake to boost your energy and help your body retain muscle mass. The carb re-feeds are based on your current metabolic state. If you're working out regularly and use your muscles a lot, you'll need to increase your carb intake. If you're sedentary, you can stick with the low-carb eating plan. The Targeted Keto Diet (TKD) A targeted ketogenic diet is similar to the standard ketogenic diet, but it's designed to help you reach a specific goal. For example, if you're trying to boost your athletic performance, you can adapt a targeted keto diet to increase your carb intake and meet your specific needs. As with the cyclical ketogenic diet, this is a more structured version of keto and offers more flexibility than the standard keto diet. The Vegan Keto Diet Vegan keto diets are more restrictive than standard ketogenic diets, but they can still be very effective. On a vegan keto diet, you'll avoid all animal products and eat more plant-based foods. You can include low-carb veggies like broccoli and lettuce, along with fruits, nuts and seeds. Vegan keto diets include supplements like vitamin B 12, zinc and magnesium, which may not be as easily absorbed from plants. Any vegan diet can be keto-friendly, but a vegan keto diet is relatively more restrictive and will likely require more planning than a standard keto diet. Bottom line As you can see, there are many versions of keto diets. The most important thing is to understand your daily carb intake and stick to it. Your daily carb intake will depend on which version of keto you choose, but you'll likely be eating less than 25 grams of carbs per day. If you're eating real foods, meeting your carb intake goal should be relatively easy. When you reduce your carb intake, you'll also increase your fat intake. This shift in macronutrients will bring about many health benefits, including weight loss and an overall improvement in your health.

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