The keto diet is based on Minimize your carbohydrate intake and increase your intake of healthy fats. For example, for breakfast you can have coconut yogurt with red fruits, for lunch you can make a keto grilled turkey with arugula recipe, and for dinner you can have salmon and avocado tartare. There are up to 10 types of keto diet, from the most restrictive to the vegan keto diet or the keto diet.

It should be kept in mind that in all variants of the keto diet, there are some foods that are prohibited, for example, cereals and their derivatives (bread, pasta or rice). It’s also a diet. limit your intake of free sugarsfound in industrial baked goods, sauces, or any food rich in sugar. Also, Also, you can not eat legumes and tubers.because they provide a high source of carbohydrates.

standard keto diet

The standard keto diet is the most famous and probably the one most people follow. This version suggests getting 70% of your daily calories from healthy fats, 20% from protein, and 10% from carbohydrates. In other words, it means limiting consumption carbohydrates up to about 20 or 30 grams in a day.

Some of the benefits of the standard keto diet include:

• It’s easy to follow. Percentages never change, so it’s easy to make a menu for the week.
• Helps to lose weight quickly. This is a fairly satisfying diet that helps reduce appetite.
• Reduces spikes in blood sugar. This forces you to have less cravings and focus on what we eat and how we eat it.

lazy keto diet

The lazy keto diet is more flexible version the ketogenic diet, as it allows you to consume more carbohydrates than is set in the standard diet. Some people find it very tiring to keep track of fat, protein, and fat percentages, so this version is perfect for them. As long as carbs remain low enough, around 50 grams per day, the body will remain in a state of ketosis.

Some of the benefits of lazy keto:

• Ideal to start a keto diet. If you want to start slowly, this version is perfect for getting used to your body going into ketosis.
• The lightest version. If you find it difficult to pick up new habits or tend to drop diets, lazy keto may be the best fit for you.

dirty diet keto

The dirty keto diet is very similar to the standard version, the big difference is that the source that fats come from can be of any type, including processed foods such as bacon, sausages, sausages or cheese out of control. This is not the healthiest option for the keto diet.

It should not be forgotten that several studies have shown that a diet rich in processed foods is associated with increased mortality.

cyclical keto diet

A cyclical keto diet is typically characterized by following the standard keto diet for five days in a row and taking a day or two off from ketosis. During these breaks You can consume more carbohydrates.

The ratio of macronutrients in this version is typical: 70-75% fat, 15-20% protein and 5-10% carbohydrates on “keto days” and 15% fat, 15% protein and 70% carbohydrates on “non-working days”. “

This type of keto diet is for those who have difficulty following a ketogenic diet. It is also recommended for athletes or people who do high-intensity exercise regularly.

If you want to try this version, it’s important to wait until your body adapts to a ketogenic diet because otherwise you could slow down the potential benefits and results of being in ketosis.

Some of the benefits of this type of keto diet are:

• Helps support weight loss over time. This version is a good way to maintain a keto diet for a long time without the risk of rebound effects.
• Helps to supplement the diet. The keto diet is quite limited in terms of fruits and vegetables that can be consumed. By following this diet option, we can carry out a much more complete diet.

Target Keto Diet or Target Keto Diet

The targeted keto diet is popular with athletes and people who do high-intensity workouts and lead a ketogenic lifestyle but need more carbs for energy.

This version allows for an additional 20-30 grams of carbs just before and after your workout. Healthy sources of carbohydrates include: fruits, grain-based products, or sports nutrition products.

Keto high protein diet

The high protein keto diet requires increase your protein intake. Protein should make up about 30% of daily calories, 65% fat and 5% carbohydrates.

Many people find this version easier to follow because it allows them to eat more protein and less fat than the standard keto diet. However, on this type of keto diet, the body may not be able to achieve ketosis because the body can still convert protein to glucose for the energy it needs.

Here are some of the people who are encouraged to follow this version:

• Bodybuilders. Because they need to consume large amounts of protein to protect their muscle mass.
• Old people. When consumed with protein, they help prevent muscle breakdown.

This type of keto diet is not recommended for those with kidney problems.

keto mediterranean diet

In the keto-Mediterranean diet, the quality of the fats consumed is key. This version is a combination of two of the most popular dietary recommendations: the ketogenic diet and the Mediterranean diet.

To accomplish this, you must adhere to the macronutrient percentages set by the standard keto diet, but place more emphasis on Mediterranean diet foods such as oily fish and olive oil. If you’re a fan of salmon and sardines, this might be your favorite keto option.

This is one of the healthiest versions of the keto diet. Some of its benefits:

• Sustainability. This is a type of keto diet that provides healthy nutrition that is sustainable in the long run.
• Helps lower cholesterol levels. Consuming foods rich in monounsaturated fatty acids can help lower cholesterol levels. In addition, foods rich in omega-3s also have anti-inflammatory effects.

vegan keto diet

The vegan keto diet is similar to the standard version but replaces animal protein sources with foods such as: tofu, seitan, dried seaweed and peanuts or peanut butter.

It’s also true that a vegan keto diet is a bit more restrictive than a vegetarian keto diet (which allows eggs and dairy), but it can be achieved.

keto diet 2.0

The Keto Diet 2.0 is gaining popularity among those who argue that the standard version is too restrictive. This type of keto diet is characterized by reducing the percentage of fat in the distribution of macronutrients, while increasing the amount of carbohydrates and proteins that can be eaten with. more variety of carbohydrates.

One caveat to this version is that there is still no scientific evidence that this regimen is effective for weight loss.

clean keto diet

The clean keto diet is based on consumption whole, natural foods, ideally organic and rose steadily. This is a more nutritious and sustainable version over time. This type of keto diet puts a lot of emphasis on the quality of the food you eat.

Clean eating is good for health. For example, it maximizes the intake of micronutrients (vitamins, minerals, and electrolytes) that are essential for optimal body and brain function and disease prevention.

Among other advantages of using this version we find:

• Improves gut health. Helps maintain good gut microbiota health.
• Long term viability. In general, foods in their natural state contain more nutrients, so we feel more energized.