Which Type Of The Keto Diet Is Right For You
If youre already trying a keto diet or are interested in starting one, you may be wondering which version is for you. That depends on a few factors, including your goals, activity level, and health history.
Here, dive into six of the most popular types of the ketogenic diet. Kizer says to keep in mind that while there are many studies involving ketosis, these variations of the diet have not yet been researched.
What You Can And Cannot Eat
If youre thinking about trying a ketogenic diet, you must know what foods you can and cannot eat. This complete keto diet food list will help you plan your meals and stick to your diet.
On a ketogenic diet, you need to consume high amounts of fat, moderate protein, and very few carbs. This macronutrient ratio helps your body enter ketosis, where it begins burning fat for energy instead of glucose .
When following a keto diet, you should aim to get 70-80% of your calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Here is a list of some common keto-friendly foods:
- Fatty cuts of meat: grass-fed beef, lamb, pork, bacon, etc.
- Fatty fish: salmon, trout, tuna, mackerel, etc.
- Eggs: pasture-raised or Omega-3 enriched.
- Full-fat dairy: cheese, butter, cream, yogurt.
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, etc.
- Healthy oils: olive oil, coconut oil, avocado oil.
- Vegetables: leafy greens, broccoli, cauliflower, zucchini, etc.
- Fruit: small amounts of berries like raspberries or blackberries.
- Sweeteners: stevia, erythritol, monk fruit extract.
If youre on a ketogenic diet, youll need to avoid foods high in carbs and sugar. Here is a list of some common keto no-nos:
If youre unsure about a food item, its always best to check with your doctor or a registered dietitian before consuming it. And when in doubt, err on the side of caution and avoid the food altogether.
Paleo Thin Sandwich Bread
This tasty almond and coconut flour-based bread is perfect for everything from avocado toast to peanut butter and banana sandwichesand it’s made with ingredients you can feel good about. Those are just a few of the reasons that Isabel Smith, RD, CDN, the founder of Isabel Smith Nutrition, often recommends it to her clients.
“It has simple ingredients and is a good source of fiber which is a big plus considering some breads have none,” she says.
Protip: Grain-free bread such as this one can take longer to toast. To get a crispy slice, Smith recommends dialing your toaster up to the highest setting.
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Top Five Tips For A Low
|Over 62||130 grams||140 grams|
Its also important to spread your protein throughout the day instead of eating most of it in one sitting. Thats because your body uses protein best when you eat a minimum of 20 grams at a time, though you probably dont need more than 35 grams.12
Is there a maximum amount of protein your body can absorb at one time? Although that amount isnt agreed upon by all nutrition experts, in order to meet your protein needs with plants, aim for about 25-35 grams at each meal.13
Our list of low-carb vegan protein foods shows you how to get the right amounts of the right kinds of plant protein.
Dirty Keto Is Similar To The Standard Diet But Expands The Menu
How It Works Is this diet as fun as it sounds? Depends on whom you ask. The macronutrient distribution in the dirty keto approach is the same as in the standard keto plan, according to Melissa Nieves, RD, an advisor for HealthyMeals Supreme who is based in Puerto Rico. The big difference is that the source of these macros can come from any kind of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, you can hit your macro amounts with BBQ pork rinds instead. The main point of dirty keto is that, since the macronutrient amounts it follows support a ketogenic state, it doesnt matter where those macros come from, she says.
Who It’s Best For This variation is for those who need a high level of convenience and lack the time or interest for cooking and meal prep, Nieves says. This may also be the easiest route to follow for those just getting into keto, she adds, since you can stick to keto even when traveling or dealing with a busy schedule you just need to read package labels carefully rather than going deep into meal planning.
Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you dont have those issues, be aware of the health drawbacks. In general, she adds, if you plan on going keto, consider the dirty version only when you need the convenience, and not as a long-term approach.
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How To Eat Enough Protein
Many low-carb diets are also higher in protein as compared to what most people are accustomed to eating. Since numerous studies show higher protein diets are beneficial for weight loss, metabolic health, muscle maintenance, and increased satiety, prioritizing protein is an important part of any eating plan.36
You can learn much more about higher protein diets and how to add more protein in our main protein guide
Clean Keto Calls For Eating Organic Versions Of Foods
How It Works Swinging in the opposite direction of the dirty keto approach is, naturally, clean keto. But its not a full 180, because you can still focus on convenience, says Raymore, Missouri-based Randy Evans, RD, consultant for Fresh n Lean, a meal delivery service specializing in keto foods. You also will still stick to the same macronutrient distribution as standard keto. The difference is that clean keto is based on sourcing the healthiest versions of foods. That means youll look for terms like organic, grass-fed, pasture raised, and cold-pressed. Youll also lean heavily towards whole plant foods, Evans says.
Who It’s Best For This approach is for those who focus on food quality just as much as they do on macro tracking. Also, clean keto may involve more financial investment, since grass-fed meats and cold-pressed extra-virgin olive oil tend to be pricier than lower-quality options, especially those packaged for convenience.
Risks to Note Focusing on the healthiest possible foods and bringing in a fridge-load worth of plants in the process doesnt include many cautionary notes, according to Evans. That said, because plant foods still contain carbs, youll need to keep your macros in mind. If you can, this can be a relatively healthier way to do the fad diet.
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Do We Need Carbohydrates In Our Diet
Carbohydrates are essential for a well-balanced diet and healthy body. They are the bodys preferred energy source and fuel vital organs including the brain, central nervous system and kidneys.
Carbohydrate is also an important energy source during exercise. The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help glucose move from blood into the cells.
Eating a potato, a bowl of pasta, or any type of carbohydrate-rich food won’t automatically make you fatter. In fact, the Australian Dietary Guidelines recommend 4565% of energy needs to come from carbohydrates.
What To Eat On A Low Carb Diet & What Not To Eat
As weve discussed, there are many different types of low carb diets, each with a different approach. Some are higher in protein, some are higher in fat, but all are lower in carbs. Its important to know when developing a meal plan that a low carb diet is not a NO carb dietwe all need some carbs, and no carb is actually be impossible. Even vegetables contain carbs, and low carb diets generally encourage eating plenty of veggies!
It simply means setting limits oncertain foods or the amounts of them eaten, in order to stay within a specific range of carbs/glycemic index on your low carb diet. To experience the benefits of a low carb diet , its important to spend your carb budget wisely!
Common low carb diet foods include:
- Proteinsmeats, poultry, fish, eggs
- Fatsfatty fish, full-fat dairy, nuts, seeds, healthy oils, fatty fruits
- Low carb vegetablesmore on this later!
These foods are below 5% carbs. Net carbs provided per 3.5 oz. serving.
Image credit: Diet Doctor
Also, lots of water drinking is encouraged on a low carb diet! But, theres also room for coffee, tea, carbonated water, and plenty of other drinksas long as they arent loaded with sugar .
Foods to limit or eat in moderation on most low carb diets are:
- Fruitlower sugar/lower carb fruits are best , just be sure to monitor intake because it can be easy to overeat fruit
- Starchy vegetableslike potatoes, sweet potatoes
- Whole grains & legumeslike oats, rice, quinoa, beans, lentils
Image credit: Diet Doctor
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What Is A Vegan Diet
A vegan diet contains no animal products. Unlike some vegetarians, vegans dont eat eggs or dairy products. Those on a vegan diet also avoid animal-based ingredients like gelatin, which is made from bones and hides.
Is being plant-based or vegetarian the same as being vegan? Not always. Although the terms are sometimes used interchangeably, they mean different things.
Also, a vegan or vegetarian diet is not automatically a nutritious diet. For instance, white bread, cane sugar, refined flour crackers, and desserts can all be vegan or vegetarian.
Definitions of plant-based diets vary. Although they all focus on vegetables and other plants, some may include small amounts of animal foods.1
People typically choose a plant-based way of eating for health, environmental, or ethical reasons.2 For some or all of these same reasons, vegans do not use animal products, including clothing and other items made from animals, like wool, leather, or suede.
Outer Aisle Sandwich Thins
“These sandwich thins are really delicious and made from whole food ingredients including cauliflower, eggs, and parmesan cheese,” says Amy Shapiro RD, founder of Real Nutrition. “They’re also free of additives, gums, and thickeners and toast up really nicely,” Shapiro adds.
Another perk? Their versatility. As Shapiro notes, “they can be used for sandwiches or burgers or as a base for a pizza or flatbread. They also come in a variety of flavors that makes changing up your menu easy!”
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Creamy Spinach And Feta Tortilla Wraps
Nutrition: 210 calories, 14.7 g fat , 210 mg sodium, 13.1 g carbs, 6.5 g fiber, 1.5 g sugar, 7.6 g protein
Beachin’ this weekend? Skip the concession stands’ nutritionally-void menus and pack these divine spinach and feta wraps instead. Not only are they low in calories and carbs, but they’re easy to carry and won’t spoil in your bag.
Get the recipe fromDiethood.
Restricting Certain Foods Can Affect Your Weight
If you are on a low-carb diet, and cutting out large groups of vegetables, fruits and grains, you may not be getting enough vital nutrients to manage your weight effectively. These types of diets can increase your risk of micronutrient deficiencies and constipation because of their low fibre content.
- Missing important antioxidants and phytochemicals.
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What Are The Different Types Of Low
A low-carb diet is the one in which the person consumes only 25 to 150 grams of carbohydrates daily. The different types of low-carb diets have been described below:
The Usual Low-Carb Diet – There is no official definition of a low-carb diet. It is simply a diet that contains fewer carbohydrates than the normal one. The diet plan is such that the person eats protein-rich food items like meat, fish, eggs, and nuts. The advantage of this diet is that the person gets to choose the number of carbohydrates he wants to eat. There is no strict plan that tells the person when and what should be eaten. So, the ones who like freedom would definitely opt for this diet. The recommended daily intake of carbohydrates is listed in the table below:
Keto Diet – A keto diet or the ketogenic diet is the strictest type of low-carb and high-fat diet. The person is allowed to consume less than 50 grams of carbohydrates daily. In this diet, the body sends a large number of fatty acids to the liver. The liver, in turn, converts these fatty acids to ketones. As a result, the body goes into a state of ketosis. The person needs to consume fewer proteins and more fats because the proteins reduce the ketone levels. The keto diet has become popular over the past few years because the results are great. The person following this diet starts losing weight immediately.
How Cutting Carbs May Help With Weight Loss And Blood Sugar Management
You probably hear the most about low-carb eating for weight loss, but for some people, the approach could also help optimize their health, says Schmidt. Research shows that women who are obese or have metabolic problems do better hormonally on lower carbs, says Schmidt, pointing out that other outcomes of the diet can include better sleep, mental clarity, and increased satiety.
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Low Carb Vs Low Fat Diets Which Is Best For Weight Loss
Many people look to low fat diets to help them lose weight and boost fat burning.
Nonetheless, emerging research shows that low carb diets may be just as effective. Whats more, low carb diets have been shown to increase fat loss, reduce hunger, and balance blood sugar levels.
Therefore, you may wonder which is best for weight loss.
This article compares low carb and low fat diets to evaluate them for their effects on weight.
Although theyre both meant to help you lose weight, low carb and low fat diets are structured differently.
Benefits Of Fat And Low
A low-fat diet entails that you need to consume less fat than what is typically needed as part of your balanced diet. A balanced meal provides 20-35 percent of the total calories from fat, and a low-fat diet would mean shrinking the portion of fat in your plate to anywhere between 10-15 percent.
Fat is loaded with calories, as every gram of fat contains 9 calories. Therefore, a low-fat diet seems like an obvious pick to lose weight, but fat also packs micronutrients that are indispensable. Its omega-3 and omega-6 content aid in lowering inflammation. Fat is vital for eye and brain health. It also aids in absorbing fat-soluble vitamins like A, E, D, and K.
Following a low-fat diet may compromise some of these benefits.
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What Is The Paleo Diet
Paleo is short for paleolithic, as in the prehistoric era when our ancient ancestors wandered around eating only what they could hunt and gather .
Foods allowed on the paleo diet include meat, seafood, fruits, vegetables, nuts, seeds, and oils. According to the official paleo diet website, these foods promote health because our bodies were designed to eat them therefore, the digestion of these foods is “programmed into our DNA.”
Important Points About This Meal Plan
Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
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What Kind Of Research Was This
This human laboratory study looked at the way two short-term diets one low in fat, one low in carbohydrates affected a person’s metabolism and any weight loss.
Your body gets energy from two main sources: by burning fat and carbohydrate. Both are regulated by the hormone insulin. Popular weight-loss diets often advise cutting down either fat or carbohydrates, but there is debate about which works best.
This study wasn’t focused on weight loss, but was geared up to investigate how diet influences how the body burns fat and carbohydrate. The researchers highlighted past randomised control trials showing greater short-term weight loss in obese patients on low-carb diets.
But they say there are problems with these studies, meaning we don’t know if they help you lose weight by changing your metabolism for the better lowering insulin levels and causing more fat burning and energy expended as a whole or simply make you eat less overall.
Low-carb diets can be higher in protein and fat, which are filling, making you eat less. This wasn’t the case in this study.
Benefits Of Following A Low
One of the main benefits of following a low-carb diet is weight loss. For people with type 2 diabetes, this helps to reduce HbA1c and blood fats such as triglycerides and cholesterol. For people who dont have diabetes, losing weight can reduce your risk of developing type 2 diabetes, and a low-carb diet is one option to help you do this.
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