What Are The Different Types Of Keto Diets
There are various modifications of the ketogenic diet. The majority of individuals following a ketogenic diet follow the so-called standard ketogenic diet plan, which provides about 10 percent of your total calories from carbohydrates.
Other forms of ketogenic diets include cyclic ketogenic diets, also known as carb cycling, and targeted ketogenic diets, which allow for adjustments to carbohydrate intake around exercise. These modifications are typically implemented by athletes looking to use the ketogenic diet to enhance performance and endurance and not by individuals specifically focused on weight loss.
Generally speaking, if you plan to follow a ketogenic diet, you should aim to consume less than 10 percent of your total calories from carbohydrates per day. The remaining calories should come from 20 to 30 percent protein and 60 to 80 percent fat. That means if you follow a daily 2,000-calorie diet, no more than 200 of your calories should come from carbs, while 400 to 600 calories should come from protein and 1,200 to 1,600 should come from fat.
What You Can Eat On A Keto Diet:
Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.
- Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage .
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
- Shellfish: Crab, clams, oysters, lobster, mussels.
- Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil , mayonnaise.
- High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
- A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
- Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters .
- A selection of berries: Blueberries, blackberries, raspberries, all in moderation.
- Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
- All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.
Putting It All Together Eating Fat On The Ketogenic Diet
Fat is essential for our health in many ways . While you are on the keto diet, it plays a significant role in dictating whether or not you lose and gain weight as well.
Since fat is your primary source of calories when you are restricting carbs, we must not underestimate its importance. If you dont eat enough, you will run the risk of slowing your metabolism, increasing your hunger and cravings, and impairing your health and vitality. In contrast, if you eat too much fat, you will start to turn it into body fat and gain weight in an unhealthy way.
To achieve your goals, it is essential that you eat the right amount of fat while you are on keto. The easiest way to do this is by following these three steps:
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Use Multiple Fat Sources At Each Mealtime
Youre not likely to be able to eat enough fat on keto without getting a little creative. Thats why, at mealtimes, its important to mix and match your fats. At breakfast, for example, a basic avocado toast turns into even more keto-friendly fare with the addition of a fried egg and a sprinkle of melted cheese. At dinner, salmon can soak in a sesame oil marinade, while low-carb veggies get roasted with olive oil and a handful of toasted nuts.
If you struggle to consume enough fat on keto, ask yourself at each meal how you can incorporate fats from a variety of sources, rather than just one ingredient.
Tip 5 Make Your Own Keto Meal Strategy
There are several factors to think about when developing a ketogenic diet strategy:.
Macros: which foods to consume as well as how much of each.
Dish timing: the regularity as well as the duration of eating home windows.
Day of rest: should you take one day off each week?
Workout strength: how frequently should you work out? What sort of exercise should you do, as well as how hard should you press yourself?
Exercise period: how much time should your exercises be?
The type of workouts for weight reduction: what kind of exercises make fat burning more reliable, and which ones do not?
Nutritional supplements: should you take any kind of supplements like protein powder or fish oil tablets?
How To Keto Diet Plan 80 Fat
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But What About Proteins
Proteins are great as a part of the diet. You can eat low-carb, medium-fat, and high protein diet, and that will keep the diet going but to be honest, defeats the purpose of keto.
In order to have your body efficiently carry out the process of ketosis as its number one metabolic process, you need to keep fat as the number one content of your diet.
Proteins can be a source of glucose through the process of gluconeogenesis, but it can cause disruptions in maintaining the ketosis process that were aiming for. Thus, to embrace the fact that 90% of your diet has to be fats is the only way to reach the point you and I believe we want to achieve through keto.
Different Keto Diet Types
There are five main types of ketogenic diets. Each of them takes a slightly different approach to the distribution of fat, protein, and carbohydrates.
Depending on your daily routine, training, and weight loss goals, you can choose the best method for you from the five.
1. Standard Ketogenic Diet
The SKD is the most common and best-researched version of the keto diet, which is why this article refers to it.
Here, you stick to the classic keto macronutrient distribution and take in under 50 grams of net carbohydrates per day.
2. Cyclical Keto Diet
For people who are intimidated by keto, the cyclical ketogenic diet is an excellent starter method.
In this, you alternate between periods of low-carb eating for several days, followed by a period when more carbs are allowed.
For example, athletes also use this method to add more carbohydrates on training-intensive days.
3. Targeted Keto Diet
The targeted ketogenic diet is similar to the cyclic diet in that it allows increased carbohydrate intake after exercise.
Hence, the TKD makes particular sense to athletes since that is the best time to eat carbohydrates to help with muscle recovery .
4. High-Protein Keto Diet
Compared to the standard approach, the only thing that changes during the high-protein ketogenic diet is protein intake.
Due to the higher protein and lower fat intake, this variation is more similar to the Atkins diet than the others.
Here, macros distribution is around 60% fat, 35% protein, and 5% carbohydrates.
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How Do You Know How Much Fat Is Right For You
Generally, two to three servings of fat at each meal, between both added fats and natural fats , is appropriate.
For example: Cooking with coconut oil or ghee and eating some grass-fed steak or organic chicken thighs Or, making a chicken salad with a couple tablespoons of avocado oil mayo, and tossing in some walnuts for crunch.
As you begin experimenting with macronutrient balance and stick to your Keto Nutrition Template below, youll find the just-right balance for you.
A higher intake of fat in the first week or two of your ketogenic plan will help your body learn to metabolize fat.
After that intro period, you can taper down your fat intake so that youre only getting what you need to maintain health.
Consistency with these dietary guidelines will help your body jump start into ketosis, or in laymans terms, fat burning and turning fat into glucose-like fuel, .
How To Get Enough Fats On Keto
To balance your keto diet, you need to make sure you’re getting enough fat. Depending on your source, you might be recommended to get around 60% of your daily calories from fats but it could be up to 80%. In contrast, about 5-10% should come from carbs and about 10-20% from protein. This means the bulk of your calories should be coming from foods with healthy fats in them. If you’re having 2000 calories per day, that translates to around 165 grams of fat at the higher end.
The foods suggested above are a good start if you want to get the right food into your diet. There are also various techniques that you might use to increase your fat intake.
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Ketogenic Diet Plan: What Is It And Just How Does It Work
A ketogenic diet plan consumes a high amount of fat, moderate healthy protein, and also reduced quantities of carbs.
Some individuals utilize this diet plan to drop weight, while others deal with neurological diseases.
The Ketogenic Diet plan cuts out all carbohydrates from the diet plan and makes use of fats instead to offer energy for the body. The body then gets in a state of ketosis, which allows it to shed fat for gas instead of carbohydrates.
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Keto Diet Shopping List For Beginners
Once youve stocked your pantry with these keto staples, youll be ready to whip up a delicious LCHF meal anytime:
- Pastured Eggs
- Oils: Extra virgin olive oil, virgin coconut oil, avocado oil
- Spices: Himalayan salt, black pepper, turmeric
- Drinks: Mineral water, green tea, coffee
These largely unprocessed natural foods guarantee keto diet success for beginners and help you maximize the health benefits.
What Are Healthy Fats
- Saturated fats
- Monounsaturated fats
- Polyunsaturated fats
There is a lot of debate about whether saturated fats are as healthy as other dietary fats. There is proof that when you cook with saturated fats it breaks down less. That being said, you should focus on eating monounsaturated and polyunsaturated fats more since saturated fats could raise your LDL cholesterol levels.
The difference between these different types of fat is how many carbon atoms they have.
Omega-3 and omega-6 fatty acids are found in polyunsaturated fats.
Monounsaturated fats are known to lower bad cholesterol levels, thus reducing your risk for heart disease.
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Unhealthy Fats To Avoid On Keto
Now you know the best fats for keto to eat. But what about unhealthy fat sources?
As mentioned earlier, trans fatty acids are to be avoided. Trans fats are a form of unsaturated fat. They put you at a higher risk of heart disease by increasing your LDL cholesterol. This bad cholesterol causes the hardening of your arteries.
Keep away from the following foods that contain trans fats:
- Traditional baked goods
How To Increase Your Keto Diet Fat Intake
After youve figured out how much fat you need to eat , you will probably be wondering how it is possible to eat that much fat in one day.
Fortunately, fat is one of the easiest macronutrients to add to your meals. By simply drizzling some healthy oils on top of your meals, having an extra serving of bacon or cheese, or adding fat bombs to your diet, you will be able to increase your fat intake almost effortlessly.
However, it is easy to overdo it once you start adding more fats into your daily diet. This is why we recommend using a calorie tracker like MyFitnessPal or Cronometer to help you figure out how much fat you need and when you are adding too much.
To get you started, read through our guide to tracking carbs on keto. Using a calorie tracking app and our keto calculator together will provide you with all the info you need regarding your fat intake.
Once you know how much fat you need to eat, make sure you consider the source of your fats. It is best to consume healthy fats whenever possible.
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Healthy Monounsaturated Fats For Keto
Monounsaturated fats are the superstars of the heart-healthy Mediterranean diet, and come with an array of potential benefits:
- Unsaturated fats may aid with weight loss – more so than a low-fat diet .
- They have also been linked with reduced inflammation .
- They support heart health by lowering cholesterol and blood pressure .
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The Best And Worst Fats To Consume On Keto
The Best and Worst Fats to Consume on Keto
Posted 2 years ago
Tony ONeill, PT, DPT, MSc, RDN
Youre no doubt aware that a Ketogenic diet is primarily made up of high-fat foods. In fact, fat typically accounts for upwards of 65% of calories on Keto.
As a Keto beginner, its easy to assume that fat is fat, and as long as a food is low-carb, you’re good to go. But this isn’t necessarily the case…
You see, not all fats are created equally. In fact, the type of fats you choose could make or break your Keto diet…
Today well help clear things up, exploring some of the best fats for Keto, and ones to avoid or limit for optimum results.
Lets take a look.
Legumes Nuts And Seeds
Although excellent sources of fat, nuts add up quickly in protein and carbs. Snack on fattier nuts such as walnuts, macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Limit high-carb nuts like pistachios and chestnuts, and pass on most beans.
Use nut milks and nut flours in moderation, and check your labelsmacronutrients can vary widely between brands. Youll want a product with fewer carb counts per serving and no extra additives, sugar, starches or binders.
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Track Your Ketones And Fat Intake To Ensure Youre In Ketosis
To ensure youre in ketosis, you should track your fat, protein, and carb intake daily. However, theres a more accurate way to know whether your body has transitioned to a fat-burning state: testing your ketone levels.
You can test your ketone levels on your breath, in your urine, or in your blood. The best indicator of ketosis is the amount of ketones in your blood.
Best Sources Of Fat On Keto
A keto diet can include fats from the saturated and unsaturated categories, but because the benefits of unsaturated fats are more well-established, its best to focus on a balance that favors unsaturated fats, with saturated fats sprinkled in.
One study found that a ratio of 20% saturated fat and 80% unsaturated fat led to long-term weight loss and improvements in blood markers of heart health like triglycerides and cholesterol levels.
Everyones personal blend of keto-friendly food choices will look a little different, but here are some quality high-fat choices to include:
- Fatty fish like salmon, tuna, mackerel, sardines, and anchovies
- Avocados and avocado products
- Nuts and seeds
- Beef, pork, and lamb
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