The 5 Keto Diet Types And How They Work

Most beginners think that keto is all about having tons of cheese and bacon, plenty of fats, and the complete elimination of carbs from your diet. But that’s simply not true.

There are plenty of other keto diet plans and it’s fine to take some time experimenting with them to find out what works best for your body. Some people experience more benefits by adding carbs to their diet, which is perfectly fine as well.

The term “keto diet” generally refers to the most widely used standard variant. However, there are many other kinds as well. Let’s look at a few other low-carb, high-fat diets:

1. Standard Keto Diet

This diet consists of 5% carbs, 75% fat, and 20% protein per day. Under this diet, some people restrict their net carb intake to as little as 20 gm.

2. Cyclical Keto Diet

While the standard diet can be followed for most days, you can also enjoy a couple of ‘carb refeeding’ days where your carb intake is slightly higher. For instance, you could have a carb intake of as much as 150 grams during these refeed days.

3. Moderate Keto Diet

This diet has a high proportion of fats, coupled with a net carb intake of 100 – 150 gm per day. People unable to stick to other keto diets due to health issues may find this easier. A restricted carb intake is known to mess with energy levels and cause hormonal issues.

4. Dirty Keto Diet

This diet has the same nutritional intake laid out as the standard keto diet with one exception – the source of these macronutrients does not matter. For instance, having a Diet Pepsi and Big Mac for dinner is fine, provided you don’t exceed your nutritional limits. 

5. Targeted Keto Diet

This diet has the same nutritional intake laid out in the standard keto diet. However, the carbs must be consumed only between 30 – 60 minutes before your workout. This extra glucose will boost your performance, helping your body enter ketosis faster after you’re done with your workout. In case you’re worried about not being able to perform well at the gym, you can try this diet.