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- The traditional ketogenic diet requires only 5% of carbohydrates a day.
- Alternatives considered "less restrictive" are gaining popularity.
- What you get from each diet depends on what you are trying to accomplish.
Twenty years ago, while working as a journalist in Princeton, I met a vegetarian butcher. It was a Russian grandmother, very close to mine. Day after day, she sliced meat in her grocery store but refrained from leaving – except, she told me, towards Thanksgiving. Then she allowed herself a few slices of turkey.
I have stopped trying to follow the many strange strains of diets we concoct. Was the butcher really vegetarian? Activists would say no. Yet, "especially vegetarian" is it vegetarian? Are a few slices of meat a year as important in the broader context of nutritional content?
I've met vegans who eat eggs and I've heard that shellfish can be part of a vegan diet. There is this strange philosophy that night nights ruin meditation and we can spend hours debating food rules of the biblical era. Recently, at the farmer's market, a woman from the Korean booth asked if the tempeh contained protein because she was following a "protein-free" diet. Too many layers to dissect there.
Of course, keto fans should confuse things more. Instead of saying, "I've reduced carbohydrates a bit," the following four keto-esque diets are gaining ground. That said, none of these diets is bad, reducing carbohydrates, as mentioned, is beneficial for many people. Before diving into varieties, let's start at the beginning.
At its most basic level, a ketogenic diet requires limiting your daily carbohydrate intake to less than 50 grams a day to force your body to burn stored fat instead of glucose as a source of energy. This usually means that you consume 85% fat, 10% protein and 5% carbohydrate, although we have seen different variations of the fat / protein compromise. The standard of 5% carbohydrate is the constant of what we badociate with ketosis.
Sweet keto diet
Source: Perfect Keto
As mentioned above, this diet is basically just a carbohydrate reduction. Your daily fat intake remains high at around 60 to 65%, with protein entering 20% and carbohydrates at the remaining 15 to 20%. This diet is popular among those who think that a complete ketogenic diet lacks the intake of essential nutrients. According to Kate Save, co-founder of a meal service to lose weight:
Full keto [focuses] on macronutrients while sweet keto focuses on nutrition and micronutrients so you're not [focusing] on where the calories come from, you look at the diet as a whole. Plus, the sweet keto ensures that you can always eat in all five food groups, making it easier to get 100% of the recommended daily intake of vitamins and minerals.
Keto Cyclical Diet
As explained here, this diet is similar to carbohydrate cycling, with slight variations. The carbohydrate cycle means four to six days of low carbohydrate diets, the other three being higher. The problem is that it does not cause you ketosis. Thus, to use ketones, the keto-cycling diet requires that 75% of the calories come from lipids 5 to 6 days a week, which reduces the carbohydrate content by less than 10%. The days of "re-feeding" involve eating carbohydrates for 60 to 70% of your total calorie intake one to two days a week.
You want to get your carbs from complete foods, such as oats, quinoa, sweet potatoes and beans, and avoid bread and baked goods or other processed foods high in sugar. This diet is used by bodybuilders and athletes looking to maximize weight loss.
Keto diet with high protein content
Photo: Shutterstock
With this keto incarnation, you are still limited to 5% carbohydrates, while your fat content drops drastically to 60%. The remaining 35% comes from proteins. It is actually a fat-rich version of The Zone diet, in which neurosis related to the monitoring of each micronutrient adds a level of cognitive stress that could be better used, although adding more protein to the ketogenic diet standard is certainly not a bad choice.
Franziska Spritzler, Registered Dietician and Founder of Low Carb Dietitian, Says High Ketone Diet is the Best Choice for People Who "Need Proteins to Protect Muscle Mbad," Like Bodybuilders and Seniors who need to prevent muscle breakdown, "reports Everyday Health.
Keto Target Diet
This diet is specifically related to carbohydrate consumption because it revolves around your workouts. Forget the pasta the night before a marathon, the details are much larger. You want to consume 25 to 50 grams of carbohydrates thirty minutes to an hour before you train. These are the only carbs you eat that day.
According to Steph Lodge writes for Perfect Keto:
TKD is a hybrid between the standard ketogenic diet and the cyclic ketogenic diet. It allows you to train at higher intensities in the gym, but does not require you to leave ketosis for long periods of time (as with the MRC).
I appreciate the site above simply because it is written that the TKD depends on objectives. Too many sources view ketogenic diets as a panacea for all kinds of health problems. But behind this reality, we find that we eat too much carbohydrate, which often leads to weight gain, which can then lead to all kinds of diseases.
As I recently wrote, there is credible evidence linking ketogenic diets to a possible reduction in the incidence of cancer and diabetes. It does not take a lot of data to understand that more carbs equates to more obesity, more health problems. All ketogenic diets in the world emphasize one simple fact: we eat too much sugar in all its carbohydrate forms. Reduce that and common sense dictates that problems begin to solve themselves.
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