Not Sure Which Keto Diet is Right For You? Here's a Breakdown to Help You Decide

 

Keto, short for ketosis, is a low-carb diet that can transform your body and your life if you stick with it. But since there are several different types of keto diets and plenty of conflicting information about the best way to do keto, it can be difficult to decide which version of the ketogenic diet is the best one for you. Here’s a breakdown of three of the most popular versions of keto so you can figure out which one is best suited to your lifestyle and goals!

Guide to starting the keto diet

The keto diet, also known as the ketogenic diet, is a low-carbohydrate and high-fat diet. This eating approach has many health benefits such as weight loss and lower blood sugar levels. It also allows your body to run on fat instead of carbs for energy, which will help you burn more calories every day. However, not everyone needs or wants to be in ketosis all the time so finding the right balance between being in ketosis or avoiding it can be tricky.

Who should be eating keto?

The keto diet was originally designed for people with Type 1 diabetes, but it’s now gaining popularity as a weight loss diet. It’s important to know that the keto diet isn’t for everyone, and if you want to try it there are some factors you should consider. 

The keto diet may be useful in managing obesity because of how it impacts insulin levels.

How much fat should you eat on a keto diet?

One of the most important aspects of the keto diet is the amount of fat you eat. The optimal ratio for fat to protein is 60% to 40%. This means that if you're eating 2,000 calories per day, you should be consuming about 600 calories from fat.

Knowing your macro goals on a keto diet

The first step in figuring out which keto diet is right for you, is finding out what your goals are. Different keto diets cater to different macro goals. The most popular types of keto diets are the Standard Ketogenic Diet (SKD), the Targeted Ketogenic Diet (TKD) and Cyclical Ketogenic Diet (CKD). The following section breaks down each type of diet and their corresponding macronutrient breakdowns.

Cutting out carbs on a keto diet, what to do and what not to do

1. Do learn about the ketogenic diet and how it works. The more you know about the ins and outs of your new diet, the easier it will be for you. Plus, if something goes wrong (e.g., your blood sugar drops) you'll know why and have an idea of how to fix it.

Which type of carbs should you eliminate?

What carbs should you eliminate from your diet depends on what type of body you have. If you are an ectomorph, meaning someone with a thin body, then it would be wise to reduce carb intake. However, if you are an endomorph or mesomorph, meaning someone with a rounder body, then there is no need to cut out carbs. How much fat do you need?: The right amount of fat in your diet varies based on the size and shape of your body. In general, most people consume enough fat through their diets because they don't have time to cook healthy meals and they eat fast food often. But it's important not to avoid eating healt book fats like avocado and olive oil.

A cheat day meal plan

For this cheat day meal plan, feel free to indulge in pizza and your favorite desserts. Pizza can be keto if you stick with the crust that does not have carbs or sugar. Order it thin-crusted so that the sauce will provide most of the flavor. If you want something sweet, top with sugar-free chocolate syrup and whipped cream!

Tracking macros with MyFitnessPal (a step by step guide)

If you're considering starting a keto diet, it can be helpful to plan ahead and figure out how you'll track your macros. Tracking your macronutrients (carbohydrates, protein, fat) will help you stay on track and make sure you're getting the right balance of nutrients.