keto diet meals
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The keto diet is a high-fat, low carbohydrate diet. In the 1920s and 1930s, doctors were looking for a replacement of fasting as an epilepsy treatment.  But there was an obvious complication with fasting – it was meant to be temporary. So keto was designed to mimic the metabolism that fasting produces. The new diet quickly began popular for the next 20 years but it was later abandoned in favor of other drugs.  

In the 1990s keto was again used as a treatment of epilepsy and its benefits were reconsidered.  At the time the Atkins diet was popular. The eating plan was similar so researches took a closer look at what could Keto offer otherwise healthy individuals, and the findings were impressive. 

As timed passed more and more versions of the Keto diet started to emerge. There are 3 variations that became popular in recent years but before reviewing them it’s worth taking a look at the initial Ketogenic diet:

Strict Keto Diet

Also known as “therapeutic keto diet” is the original version of the keto diet and it was designed to treat epilepsy. This version of the diet allows for the lowest amount of carbs and its best to consult a doctor before starting it.

Standard Keto Diet (SKD)

Macronutrient ratio: 75% fat, 20% protein, 5% carbs
The Standard Ketogenic Diet is what most people think of when a keto diet is mentioned. On the standard keto diet, you plan all meals and snacks around fat like avocados, butter, ghee, fatty fish and meats, olives, and olive oil. With this dietary approach, carbohydrates have to be restricted greatly. An intake of 30g or fewer carbohydrates a day is typically required to induce and stay in ketosis.

Targeted Keto Diet (TKD)

Macronutrient ratio: 65% fat, 25% protein, 10% carbs
The Targeted Ketogenic Diet consists of eating carbs around workout times (usually 30-60 min before) and following the SKD at all other times. The TKD provides us with a simple way to maintain high-intensity exercise performance and promote glycogen replenishment without interrupting ketosis for long periods of time.

Cyclical keto diet (CKD)

Macronutrient ratio: 75% fat, 15-20% protein, 5-10% carbs on keto days; 25% fat, 25% protein and 50% carbs on off days.
The Cyclical Ketogenic Diet is a dietary approach that combines carb loading day(s) with the standard ketogenic diet. It is typically used by people who are more advanced in terms of high-intensity exercise. It is usually used by bodybuilders and athletes since a high volume and intensity is needed in their training to optimize their performance. With this much volume and intensity, it is nearly impossible for them to train at their best without the help of carbohydrates.

Disclaimer

This web site is for information purpose only, not advice or guarantee of outcome.  

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