Types of Ketogenic Diets

If you are unfamiliar with Ketogenic dieting, you can check out this post for the how and why.

I am going to briefly describe the three main types of Ketogenic diets, and describe the main differences between the three.

The three types of Ketogenic diets are:

  • Standard Ketogenic Diet (SKD)
  • Cyclical Ketogenic Diet (CKD)
  • Targeted Ketogenic Diet (TKD)

Standard Ketogenic Diet (SKD)

The standard Ketogenic diet is rather simple to understand, basically you will be eating a high fat, low carb (<30g per day) diet  for an indefinite amount of time.

This approach is good for people who’s main purpose is fat loss, and for people who don’t do a lot of high intensity resistance training (which would then lead to the question, why not?).

On a Standard Ketogenic Diet you will put yourself into Ketosis and remain there, with no carbohydrates at all. Glucose is produced from fat (providing you eat enough) and sometimes protein (if you don’t eat enough fat) via a process called gluconeogenesis. Meaning that you will not turn into a energy deprived zombie, quite the opposite is far more likely.

Cyclical Ketogenic Diet (CKD)

This type of Ketogenic dieting is the most popular amongst high performance individuals, and is the basis of my diet.

On a Cyclical Ketogenic Diet you are going to cycle between periods of high carb/low fat days (typically one day a week and is commonly referred to as “re-feeding”), and low carb, high fat days.

The benefits of eating carbs one day a week are many:

1. Metabolism Reset

To ensure that your metabolism doesn’t adjust to and slow down from eating the same thing every day, this approach “resets” your metabolism each week provided you eat a high amount of calories on this day. This reminds your body that there is plenty of energy available and there is no need to start storing it.

2. Muscle Glycogen Renewal

Eating carbs immediately after a workout will lead to greater uptake of muscle glycogen and minimal fat storage. This means that if you eat a large amount of carbs a small period after heavy resistance training, your muscles are going to soak a large majority of them up,  giving you sufficient energy for the week of training ahead.

3. A Welcome Light at the End of the Tunnel

For those of you who are accustomed to carbs, giving them up is most likely going to fucking suck. You’re going to whine like a little bitch and you will try convincing yourself that maybe “we just need carbs”.

The beauty of periodically eating carbs is that you get a short window of relief, and if you know how to minimize damage, you will get away with maximum gains and can actually lead to accelerates fat loss.

All these benefits are well and good, but there are obvious detriments to eating carbs also:

1. Decreased Mental Focus and Discipline

I “refeed” on Sunday. It is my per-determined day of gluttony. I know that within minutes of gulping down my protein shake with milk, my brain is going to start to fizzle out and become unfocused until the next day.

I become more tired, lazy and unfocused  when eating carbs, to the point where I don’t even look forward to eating carbohydrates at all. I’d rather stay in Ketosis permanently but I know that the benefits of re-feeding *properly* is important given the intensity that I train.

2. “Your Diet is Stupid and Unhealthy” – Most Uneducated Fatties.

Chubby know-nothings will barrage you with their opinion as to why Ketogenic diets are stupid (even though they continue to grow fatter and/or weaker), and they will especially tell you how unhealthy eating lots of high G.I. carbs are one day a week.

Remember to not take advice from people who don’t walk the walk. Thus, you should give the same amount of attention to dietary advice from fatties/weaklings as vegans give to science. Absolutely fucking none.

Again, if you learn how to minimize the damage, you will increase your health through a CKD even if you binge on ice cream and pizza one day a week.

Targeted Ketogenic Diet (TKD)

A Targeted Ketogenic diet is where you will cycle between periods of low and high carbs each day, typically depending on the time of your workout.

Not too much to describe here, it’s basically having a pre-determined carbohydrate window every day.

I’m not too keen on these diets, as I know eating carbs every day will rob you of mental performance, and carbs cause mother fucking cancer when in abundance and fuck getting cancer.

The only time I would consider adopting a TKD would be if I was traveling a lot and Keto was just too inconvenient, but I can usually always make Keto work on the go so I don’t see this happening any time soon.

Where to Start?

My recommendation is first and foremost a CKD, and with my modifications you can achieve simultaneous muscle gainz and fat loss.

If you are really fucking fat, then you should adopt a SKD for a few months to get yourself back to thinking and feeling like an actual human being.

If you are still a bit shaky on the whole Keto thing, you can check out my detailed post on ketogenic dieting here.

-Ryan John

  • Ryan
  • December 16, 2013

Leave a Reply 1 comment

Alex - June 25, 2017 Reply

Thank you for this article, which really simplifies the types of keto, for me. I am really fucking fat so I know, based on this article to not even consider CKD for a few months. Lol. I appreciate how easy that was.

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