When it comes to the New Year, people often make resolutions regarding their health. Particularly, people say they want to go on a diet and lose weight. One of the most popular regimens these days is the keto diet. the high-fat, low-carb plan lets you enjoy plenty of avocado, butter, bacon, and cream. However, it also requires cutting a lot of sugar, processed food, and grains. Following the meal plan is what often makes people abandon their resolutions, but there are simple alternatives. Check out three simple variations of a keto diet made easy after the jump!
The Keto Diet Made Easy
Many celebrities swear by the keto diet. However, not everyone is an A-lister who has a personal chef to make delicious meals to help stick to the regimen. Fortunately for everyone else, a few variations have come out to make following the diet easier!
How does the keto diet work?
The traditional or standard ketogenic diet puts your body in ketosis. This is the metabolic state where your body burns fat instead of carbs. With fat as your body’s primary fuel source, the keto diet helps promote fat loss.
On a modified version of the diet, your body goes in and out of the ketosis state, but still be able to shed weight and body fat.
Types of Keto Diet
The standard version of the diet may be difficult for a lot of people. To make things easier, there are 3 modified regimens that you can try to help you start your journey to a healthier lifestyle.
Standard ketogenic diet (SKD)
For the traditional version, you plan all meals and snacks around fat like avocados, butter, fatty fish and meats, and olive oil. You need to consume around 150 grams of fat per day in order to get into the ketosis state. For reference, that’s about 3/4 cup of olive oil, which is likely 3 times as much as what you’re eating now.
In addition to that, you need to cut carbs from your everyday meals and bring it down to about 50 grams. This means you need to stick to leafy greens, non-starchy vegetables, and low-carb fruits. As for protein, SKD allows about 90 grams of meat, fish, or poultry per day.
Targeted ketogenic diet (TKD)
This version of the keto diet is popular among athletes and active individuals who need more carbs. This allows for an additional 20 to 30 grams of carbs immediately before and after exercising. The additional carbs give room for higher-intensity workouts and enhanced recovery. While it seems like this will defeat the purpose of the diet, the extra carbs aren’t stored as body fat since they’re readily burned off.
Cyclical ketogenic diet (CKD)
Keto cycling is a way to go in and out of ketosis while enjoying a more balanced diet when you’re out of it. That’s basically a healthier version of cheat days. One approach to CKD includes 5 days of SKD and 2 days of non-keto meals.
For best results, eat wholesome carb-rich food on your off days, including fruits, starchy veggies, dairy, and whole grains.
High-protein ketogenic diet (HPKD)
For this version of the diet, you need to eat around 120 grams of protein and about 130 grams of fat per day. Carbs still need to be down to less than 10% of daily calories, which can still be difficult for some. However, people find HPKD easier to follow than SKD because it still allows you to eat more protein and less fat.
There is a catch, though. HPKD may or may not result in ketosis since, just like carbs, protein can turn into glucose for fuel.
Which of these versions of the keto diet are you willing to try?