What Type of Keto Are You?

Starting Keto, I thought there was a one size fits all methodology to this way of eating. I found that I was wrong! Learning that there are multiple ways I could follow this meant I would be able to truly sustain this lifestyle for an overall healthier me! Who wouldn't want that? Here are the few that I think will impact you the most:

• Classic / Standard Keto – this is the most common and popular version to follow. Consume 5% of your calories from carbs, but no more than 20 net carbs per day. 75% will be healthy fats, and 20% will be protein.

• Strict Keto – I refer to this as clean Keto. Using 100% clean ingredients, like grass-fed meat, poultry, and butter. While staying away from any artificial sweetener, gluten, or processed foods. When shopping, stick mainly to the outer edge of the grocery store – for example produce, and meats.

• Targeted Keto – best version for athletes. Eating between 20 – 50 net carbs per day. But eating most of the carbs about 30 minutes to an hour before exercises. This will temporarily increase your blood glucose levels, which will help if you have difficulty will low energy / intensity / endurance during your workouts.

• Cyclical Keto – a cycle of x amount of days on, and x days off. For example you can follow 4 days on, and 2 days off. Typically recommended for those already fat adapted and that have reached their goal weight. But, it does allow some freedom to, for example, enjoy pasta or sweet potatoes!!

• Dirty Keto – Following the standard 75% fat, 20% protein, and 5% carbs guideline for your macros, but using ingredients like artificial sweetener, gluten, or processed foods. For example eating a low carb tortilla that is only 4 net carbs, or sugar free candy.

• Lazy Keto – With the goal of eating 75% fat, 20% protein, and 5% carbs, but without tracking. This is an easier version to follow if you are very familiar with classic keto and are able to spot hidden carbs. I have seen many claims of consistent weight loss under this version because you are still mindful of what you are eating.

• Low Carb Diet – this isn’t technically a keto variation, but I believe it needs to be included. Eating about 50 – 100 net carbs per day. The amount of weight loss will decrease, but it does allow for more freedom.

Which of these speak to you and your life? Remember it can change over time. You can follow strict keto until you reach your goal weight, and transition to cyclical keto or lazy keto!

As always, your comments and tips are more than welcome. Add them below!!

Disclaimer - These are the tools that I use for Keto Success. I am not a nutritionist, please meet with your physician before following any plan!