The ketogenic diet, or keto for short, has gained immense popularity for its effectiveness in weight loss. However, several variations of the keto diet cater to different needs and preferences. This article will compare the most common types of keto diets, exploring their pros and cons, and offering descriptions to help determine which might be the best for your weight loss journey.

What is the Ketogenic Diet?

The ketogenic diet is a low-carb, high-fat diet that shifts the body into a state of ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates. This metabolic state can lead to significant weight loss and improved energy levels. The standard keto diet typically consists of 70-75% fats, 20-25% protein, and 5-10% carbohydrates.

Types of Keto Diets

1. Standard Ketogenic Diet (SKD)
2. Targeted Ketogenic Diet (TKD)
3. Cyclical Ketogenic Diet (CKD)
4. High-Protein Ketogenic Diet (HPKD)

1. Standard Ketogenic Diet (SKD)

The Standard Ketogenic Diet is the most common and widely studied form of keto. It involves consuming low amounts of carbohydrates, moderate protein, and high fat. Usually 70-75% of daily calories from fat, 15-20% from protein, and 5-10% from carbohydrates.

Example of a meal on this diet

Meal 1: Avocado and egg on toast 

• 1 avocado (fat)
• 2 eggs (protein & fat)
• 1 slice of toast (carbohydrate)

Pros:

• Simplicity: Easy to follow with a clear macronutrient structure.
• Effective Weight Loss: Promotes rapid weight loss through ketosis.
• Health Benefits: Can improve blood sugar levels, reduce inflammation, and increase energy.

Cons:

• Restrictive: Low carb intake can be challenging for some people.
• Initial Side Effects: This may cause short-term “keto flu” symptoms like fatigue and headaches during the initial adaptation phase.

2. Targeted Ketogenic Diet (TKD)

The Targeted Ketogenic Diet allows for additional carbohydrates around workout times. This approach is often used by athletes or individuals who require more carbs for intense physical activity. It is like a hybrid between the standard ketogenic diet and the cyclical ketogenic diet.

Example of a meal on this diet

Meal 1 (10 am): Berry yoghurt bowl

• 150 grams of Greek yoghurt
• A handful of berries (blueberries, raspberries, strawberries)

Pre-workout snack (2:30 am): Oats & blueberries (50g)

Pros:

• Performance: Can improve exercise performance through the surge of energy from carbs.
• Flexibility: Allows for occasional carb intake without disrupting ketosis.
• Muscle Preservation: Helps maintain muscle glycogen for high-intensity workouts.

Cons:

• Not for Everyone: May not be necessary for those who are not physically active.
• Risk of Overeating Carbs: Potential to exceed carb limits, disrupting ketosis.

3. Cyclical Ketogenic Diet (CKD)

The Cyclical Ketogenic Diet alternates between periods of strict keto and higher-carb refeeds. Typically, this involves 5-6 days of strict keto diet followed by 1-2 days of high-carb intake

An example of this diet

Sunday (last strict keto day)

Breakfast: 3 egg vegetable omelette

Lunch: Grilled chicken salad

Meal 3: Roasted potatoes with Tuna & Avocado

Monday (high-carb intake day)

Breakfast: Blueberries on oats

Lunch: Chicken Noodle Stir Fry

Dinner: Egg fried rice

Pros:

• Metabolic Flexibility: This can be beneficial for metabolic flexibility and insulin sensitivity.
• Psychological Break: Provides a mental break from strict dieting.
• Performance Boost: Can improve performance during high-intensity workouts due to increased glycogen stores.

Cons:

• Planning Required: Requires careful planning and monitoring.
• Potential for Overindulgence: High-carb days may lead to overeating or poor food choices, which can carry on to future days. And this could lead to weight fluctuations, hindering your progress.

4. High-Protein Ketogenic Diet (HPKD)

The High-Protein Ketogenic Diet includes higher protein intake than the standard keto, usually around 35% protein, 60% fat, and 5% carbs.

Example of a meal on this diet

Meal 1: Avocados & eggs on rice cakes

• 1/2 avocado (fat)
• 2 boiled eggs eggs (protein & fat)
• 3 rice cakes (carbohydrate)

Pros:

• Muscle Mass: Supports muscle maintenance and growth.
• Satiety: Higher protein intake can increase feelings of fullness.
• Flexibility: Easier to meet protein needs, especially for active individuals.

Cons:

• Ketosis Risk: Higher protein intake can sometimes hinder ketosis if there’s excess protein which is converted to glucose.
• Balance Needed: Requires careful balance to avoid excess protein intake.

Comparison of Keto Diets for Weight Loss

Weight Loss Effectiveness:

• SKD: Highly effective for fat loss due to strict carb restrictions and forcing fat stores to be used.
• TKD: Effective for those combining keto with high-intensity workouts, and still fat loss.
• CKD: Decently effective but will slow down potential fat loss due to temporary high carb intake.
• HPKD: More protein can result in you building muscle if you work out, increasing your metabolism and promoting fat loss while remaining satiated. Otherwise, you will maintain muscle mass.

Simplicity:

• SKD: Straightforward goal, low carbs and high fats.
• TKD: Slightly complicated; you must be wary of the carbs you consume before workouts
• CKD: More complicated; you must be careful and not overeat carbs on the 2 days of carb loading
• HPKD: Complicated; you must re-adjust protein intake

Potential Drawbacks:

• SKD: Short-term adaptation symptoms, however soon after, you’ll be completely familiar with it.
• TKD: Requires precise carb timing and quantity and also insight into what carb to consume, and may not suit everyone. There’s also a risk of overindulgence.
• CKD: Risk of weight fluctuation and potential for overindulgence.
• HPKD: Precise protein regulation can be challenging.

Conclusion

The best keto diet for weight loss depends on individual goals, lifestyle, and preferences:

• Standard Ketogenic Diet (SKD): Ideal for those seeking simplicity and rapid fat loss.
• Targeted Ketogenic Diet (TKD): Suitable for athletes or individuals engaging in high-intensity workouts.
• Cyclical Ketogenic Diet (CKD): Good for those who need a psychological break from strict dieting and want metabolic flexibility.
• High-Protein Ketogenic Diet (HPKD): Best for active individuals looking to maintain muscle mass.

What I think

However, I believe taking the standard keto diet approach is the best. Here are the reasons:

• You’ll get used to this diet quickly
• You won’t be spiking your insulin unnecessarily by taking carbs before workouts which hinders fat loss
• You can save money by not having to buy so much protein and overconsuming it
• You’ll have a slow and gradual release of energy, which can still assist you through your workouts
• It’s simple and not complicated
• You’re unlikely to fall off from this routine, unlike the CKD, where consuming high carbs for a day or two on end can ruin your consistency

Combining it with intermittent fasting puts this diet on another level. It allows your gut to have an extended break and to get rid of any waste so that you can absorb all nutrients and protein more effectively. It also further increases your insulin sensitivity to a healthy level.

• Intermittent fasting increases growth hormone production, which prevents muscle loss
• Therefore it promotes more muscle recovery as more HGH is produced
• Improves absorption of nutrients, improves gut health

Example of 3 days with this keto diet plan (fasting)

Day 1

Meal 1 (9 am): 3-egg vegetable omelette

No snack

Meal 2 (1:30 pm): Grilled chicken salad

No snack

Meal 3 (6:00 pm): Roasted potatoes with Tuna & Avocado

Day 2

Meal 1 (12:00 pm): Berry Yogurt Bowl

No snack

Meal 2 (5 pm): One pot Spaghetti and Eggs

Day 3

Meal 1 (12:00 pm): Avocados & eggs on rice cakes

No snack

Meal 2 (6 pm): Baked Salmon with Asparagus

*You can repeat this sequence, or for better results, only repeat days 2 & 3.

Tips

• Eat 3 hours before bed, don’t eat beyond 7 pm
• NO snacking allowed
• Have at least 4 hours between meals