Keto styles, like single folks on dating apps, come with different degrees of commitment. Some keto followers will go all out, some will lightly dip their toes in the keto water from time to time, others will do a low and slow lazy keto. We’re gonna compare Keto types and weigh the pros and pitfalls against the classic keto method.
The Classic Keto or Clean Keto is the tried and tested version that just gives the best results with time and dedication, like a fine wine. Obviously we’re a little biased as were classic keto lovers, but bear with us here! This version of keto means carefully monitoring calorie intake and meticulously ensuring your diet consists mostly of healthy fats (75%), protein (20%) and a much lower intake of carbs (5%!). The goal in the classic form is to achieve ketosis. Ketosis is the metabolic state where your body burns fat as its primary energy source! And we love it! Typically, those who follow the keto diet strictly will see results quicker as their body adjusts to ketosis. This is ideal for fat burning and some studies have shown ketosis aids in improving blood sugar control in those with type 2 diabetes and can reduce risk factors for heart disease. Yes, yes and more yes!
If you decide the Classic Keto is your style keep in mind there are two ways to incorporate this into your new lifestyle change. My experience has been 21-23 carbs per day is my sweet spot for staying in ketosis while constantly losing weight. 50 carbs per day is more of a maintenance mode. I don’t gain or lose when in maintenance mode.
There are a few other variations of keto with tweaks for those with specific goals. For example,
Keto loving athletes and gym buffs tend to gravitate towards a Targeted Keto Diet. The macronutrient ratio here tends to be about 65-70% fat, 20% protein, 10-15% carbs. The slightly larger carb allowance here is preferable so that followers can consume a few more carbs before and after workouts to gain energy for higher-intensity exercise and better muscle recovery. Preferable sources coming from sports nutrition products, fruit and grains.
Others may prefer the High-Protein Keto Diet. Here the protein intake is increased slightly higher than the classic. Macronutrient quantities here are around 60-65% fat, 30% protein, 5-10% carbs. This can be ideal for protein lovers wanting to build muscle, or those worried about consuming too much fat. Unfortunately with this version, Ketosis can be hindered by too much protein in the diet. If there is more protein, the body can then start to convert that protein into glucose (a carbohydrate!), a process called gluconeogenesis. Another symptom of too much protein is the notorious Keto breath and I don’t know about you, but I ain’t got time for that.
Some folks prefer a more part-time approach to keto, where “cheat days” are incorporated into the regimen perhaps once or twice a week. The advantage of this method is that you can be a little more relaxed on weekends/ special occasions/ holidays etc and of course eating whatever you want on date nights. Which we admit sounds pretty appealing! This is known as the Cyclical Keto Diet. Ratios here look a little more like 75% fat, 15-20% protein, 5-10% carbs on keto days; 25% fat, 25% protein and 50% carbs on off days. In the beginning you might want to start like this especially when it’s been reported that these ratios can keep the keto flu symptoms at bay.
Finally there’s Lazy Keto. This is the more chill version of it’s big sister. As you can probably gather, this version involves less attention to detail and allows followers to only monitor carb intake. This approach doesn’t focus so much on quantities of fat and protein.Typically, carbs are still restricted to around 5–10% of your total daily calories (around 20–50 grams per day). However the amounts of fat and protein consumption are much more flexible. Lazy keto could work for some who wish to drop a few pounds in the short term, but not necessarily commit to crunching all the numbers.
The trouble with the above variations of keto is that it’s much harder to determine whether or not you are achieving ketosis, so it might be a good idea to layer in ketosis strips to determine what your sweet spot is in relation to seeing weight come off on the scale.
As mentioned before, changing ratios of carbs and protein can hinder our ability to get into and maintain ketosis. Noooo! So for those who need a little more of a disciplined kick in the butt, it could be best to follow the more classic route! If you are not ready to commit to keto then a good start is to at least start with having 30 grams of protein at breakfast. Do this for a few weeks and you’ll some pounds come off without having to change anything else in your daily routine.