The high-fat, low-carb craze known as the Ketogenic Diet (aka Keto Diet) has become extremely popular for weight loss as well as improving overall health and medical conditions; however, this diet has been around for over 100 years. Maybe you have decided to dive into this lifestyle to aid in your good health or weight loss journey. This may come as a bit of a surprise to you, but there are several variations of Ketogenic Diet types to choose from. Since there is more than just one kind of approach to the Keto diet, let’s take a look at a few and how they work. These different type of approaches to Keto can include:
- Lazy Keto
- Modified Atkins
- Classic Low-Carb, High-Fat Keto Diet
When people think of the Ketogenic Diet, the classic Keto style is the most common type. The standard Keto diet shares similarities with Atkins, Carnivore and the others. It involves significantly decreasing your daily intake of carbohydrates, eating a moderate amount of healthy protein, and considerably increasing your healthy fats. By replacing your carb intake with healthy fats, your body enters ketosis and burns fat for energy. With the classic Keto diet, the follower will track their macros to maintain ketosis. Macros are most commonly kept at 75% healthy fat, 20% protein and 5% carbs (keeping carbs at 20 g’s daily or less). Your carb intake should ideally come from non-starchy veggies. Classic Keto focuses more on real, healthy foods while eliminating processed sugars, starchy vegetables, and complex carbs such as bread and pasta.
The definition of Lazy Keto can be different from person to person. It generally means they follow the Keto diet guidelines for the most part. However, they do not track macros. They eat what they want with the mentality of IIFYM (If it fits within your macros). IIFYM means you can eat whatever you want as long as you are keeping your carb intake at or below 20 g’s per day. One reason that people choose Lazy Keto over Classic Keto is that tracking macros can be very annoying and time-consuming, especially if you have emotional issues connected to tracking (hello all those past calorie-counting ‘diets’). Some also prefer a more laid-back approach to their meals and like to include desserts. Lazy Keto may not give you the great results of Classic Keto, but it’s a nice lifestyle. You can also go on and off Lazy Keto when it suits you (ie: vacations). With Lazy Keto, foods such as bone broth are consumed to give a full feeling without contributing much in the way of calories or carbs.
Atkins has been a trendy, low-carb, high-fat diet/lifestyle for many years. Atkins has four phases in its eating guidelines. Phase one is like the standard Keto plan. You reduce your carb intake to 20 g's or fewer net carbs. During phase one, you are good to eat four to five small meals per day. Be sure to never go more than six hours without food during the day. Phase one is where the weight loss is kick-started. Phase two is where you will gradually increase your carb intake. In this phase, weight loss can slow down and become more steady. Phase three is where you will begin to find your carb tolerance, and phase four is where you learn to maintain.
The Carnivore diet is a stricter version of the Ketogenic diet. Some may even question if the Carnivore diet is true to the Ketogenic lifestyle. With the standard Keto diet, you can have up to 20 g’s of carbs a day from vegetables. With the Carnivore diet, you are not allowed any carbs at all. Carnivore allows only for meats, dairy, eggs, coffee, tea, and water. It is felt that that the Carnivore diet is more straightforward because no tracking macros is required. Take caution when choosing this eating style. Because your diet is mainly meat, there is considerably less fiber. Because of this reason, it should be noted to make sure you drink plenty of water to aid in bowel movements. I would seriously consider taking apple cider vinegar (1 tbsp) + psyllium fiber (1 tbsp) twice per day if you are going to follow this plan.
The Modified Atkins diet is a cross between the classic Atkins diet and the traditional Ketogenic diet. The carb intake is lowered with the modified Atkins diet, and more focus is placed on higher fat intake, similar to the Keto diet. The modified Atkins was designed at John Hopkins Hospital for teens and young adults and is less restrictive. Generally, one can eat as much protein as they desire with this eating style. The Modified Atkins will induce ketosis just like the standard Keto diet.
Once you have decided to follow a Keto lifestyle, there are many types to choose from. Be sure to thoroughly research and understand the different options available. Remember, this is an eating lifestyle, not just a temporary diet. Be sure to select something that will easily fit within your lifestyle so you can stick to it consistently.
Are you struggling to figure out which Keto diet is the right one for you? In my Facebook group, we discuss all the ways the Ketogenic diet can benefit you, whichever one you decide to do. Stop by and say hi! I would love to meet you!
You got this!
Leta ~ Intentionally Bare
DISCLAIMER: The information in this blog is for educational and informational purposes only. The content in here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.