4 Types of Ketogenic Plans & How to Choose One That Works For You

Ketogenic eating is one of the most easy, sensible and enjoyable ways to improve your health and lose weight. Ketogenic diets have a reputation of being strict and extreme but they don't need to be that way.

In this article I want to discuss some of the different types of ketogenic eating. I will explain my understanding of what they are and discuss some of my perceived pros and cons to make it easier for you to navigate towards a plan that works for you.

What is a Ketogenic Diet?

A ketogenic diet is a style of eating that is low in carbohydrates and high in fat. Eating this way allows your body to enter a metabolic state called ketosis.

Being in ketosis allows your body to use stored fat as a source of energy which can lead to rapid and effective weight loss.

Besides entering ketosis, one of the other major goals of ketogenic eating is to reduce blood sugar and insulin levels. This is typically achieved by reducing carbohydrate intake and increasing fat, but it's not the only way.

For many people, increasing fat intake may seem counter intuitive for weight loss but when you consume the right kind of fat in appropriate quantities you will notice that you feel fuller and experience less cravings which in turn, contributes to easier weight loss.

So let's begin with one of the most popular styles of ketogenic eating.

The Standard Ketogenic Diet

The Standard Ketogenic Diet (SKD) is one of the most well know styles of ketogenic eating and is often used therapeutically to manage epileptic seizures.

It is a style of eating where carbohydrates are restricted to no more than 20g per day which comprises about 5-10% of your calorie intake for the day. 60-75% of your daily calories are derived from fat and the rest is derived from protein.

The Pros?

This way of eating is wonderful for anyone who enjoys structure and strict guidelines. It is a great way to kick-start weight loss and for certain people, a wonderful way to lose some excess kilos fast.

The Cons?

This is a rather rigid way of eating. I completely respect the therapeutic benefits of the Standard Ketogenic Diet but when it comes to weight loss there is so much more to consider.

Any weight loss plan that heavily restricts any major food group can often create feelings of deprivation which leads to guilt around eating and further damages the relationship with food.

It can be difficult to eat out and socialise without feeling like you've ruined your diet and it can be tricky to maintain the weight loss without proper maintenance guidance.


Another major issue with the SKD is the lack of fibre and resistant starch. Our digestive system needs soluble and insoluble fibre to maintain a healthy, happy balance and the lack of variety available with this way of eating can become detrimental to our GUT health.

Plateaus can occur on any diet but with this way of eating it is very difficult to restrict any more than what you already are which can make it tricky to break through the plateau.

I often prefer to use this style of eating as a weight loss kick start or a plateau breaker when another style of eating is being followed. 

Standard Ketogenic Diet Summary

PROS: rapid weight loss

CONS: very restrictive which may lead to negative feelings about food and dieting

Cyclic Ketogenic Diet

The Cyclic Ketogenic Diet (CKD) is a style of eating where you cycle between days of low-carb eating and days of high-carb eating.

​The theory is that by cycling between the two styles of eating you are able to maintain a high metabolic rate.

This style of eating is beneficial for anyone who likes to engage in high intensity exercise. The extra carbs on certain days can help to provide the extra energy required to perform the exercise.

The Pro's?

You get to experience the rapid fat burning effects of a standard ketogenic diet while still being able to enjoy 2 - 3 high carb days each week. Cyclic Ketogenic Eating is well suited to overall healthy individuals.


The Con's?


This way of eating requires commitment and you must be able to engage in high intensity exercise. Cyclic Ketogenic Eating may not be suitable for anyone who is wanting to regulate blood sugar levels or improve insulin resistance due to the changeable nature of the plan. This way of eating can also take you out of ketosis for several days at a time.


Cyclic Ketogenic Diet Summary


PROS: enjoy a balance between ketogenic fat loss and high carb "re-feeds"


CONS: must be able to engage in high intensity exercise


Targeted Ketogenic Diet


A Targeted Ketogenic Diet is a way of eating where carbohydrate intake is increased prior to exercise. The goal is to follow a Standard Ketogenic Diet and to increase carbohydrate intake 30-60 minutes prior to a workout. The theory is that any carbs consumed will help to fuel the workout and aid recovery.


The Pro's?


Similar to the Cyclic Ketogenic Diet, you get to enjoy the rapid fat burning effects of the Standard Ketogenic Diet while still enjoying  high carb meals at appropriate times. Unlike the CKD, most of the carbs consumed will be put to use during the workout which minimises the amount of time spent out of ketosis.


This way of eating also allows you to enjoy a wider variety of fruits, vegetables and wholegrains while still losing weight.


The Con's


The con's are minimal and similar to that of the CKD. It is important to remember that your pre-workout meal must still be a sensible one not a "cheat meal" that you can burn off at the gym..


PROS: Enjoy a wider variety of foods when choosing to engage in exercise


CONS: must be able to exercise


Flexible Ketogenic Diet


Flexible Ketogenic Eating is something I have created for my patients due to the limitations I noticed with the other plans.


For therapeutic reasons (e.g. managing seizures) the Standard Ketogenic Diet recommends a total carbohydrate intake of 20g or less per day but this is not what is actually required to enter ketosis.


Depending on age, metabolic health and activity levels, I have found many people can still enter ketosis while enjoying up to 80g of carbs per day. For most, the sweet spot is around 40-50g per day.


What this means is you can enjoy a wider variety of fruits and vegetables while still enjoying the positive health benefits and weight loss success that you can experience with a SKD.


The Pro's


Flexible Ketogenic Eating allows you to receive all of the fibre, nutrients and variety you need from food and food alone. This is my favourite weight loss approach as it provides you with the flexibility to have more of the foods you enjoy without the guilt.


This approach also allows you to develop long term positive changes while correcting underlying health issues.


Flexible Ketogenic Eating does not require exercise for success and it is easy to adjust carb intake if you do decide to engage in exercise. There is no need to count carbs, calories or macros. By following a suggested list of foods you will easily and naturally be eating what is required for healthy sustained weight loss.


You will learn how to combine protein, fats and carbs to create an ideal meal for health and weight loss while balancing blood sugar levels. Understanding how to create meals gives you complete control and flexibility over your weight loss. I believe it is important to be equipped with skills and knowledge that you can use for life.


This approach is also something than can be tailored for vegans and vegetarians.


The Con's


Although steady, weight loss can be slightly slower with this way of eating compared to other, more restrictive plans. I believe it is a fair and valuable trade off as weight loss results will often last longer with this approach.


Flexible Ketogenic Diet Summary


PROS: A completely flexible approach to weight loss where you can eat a wide variety of food, including foods you love while maintaining blood sugar balance and burning fat.


CONS: for some people, weight loss results can be slightly slower to that experienced on more restrictive plans


Conclusion


There is an abundance of weight loss solutions available, and if you're interested in ketogenic eating, you will certainly be able to find a plan that suits you. The important thing is to find someone who is willing to listen to you and work with you.


If you've decided that now is the time to make a change and you would like some support and guidance on your journey, you can reach out and contact me any time using the website form or via email [email protected]