How to Keto
As with most diet plans, there are different variations of the keto diet that one can follow. While those mentioned below are the most commonly followed plans, individuals may need to tweak the eating regimen to suit their bodies, lifestyle choices and convenience.
• Standard ketogenic diet (SKD): This comprises a minimal-carb, moderate-protein and high-fat diet. Typical nutrition intake is 75% fat, 20% protein, with 5% carbs.
• High-protein ketogenic diet: While similar to the standard ketogenic diet, this includes higher amounts of protein. The ratio typically comprises 60% fat, 35% protein and 5% carbs.
• Cyclical ketogenic diet (CKD): This plan comprises periods of higher carbohydrate intakes, ideally 5 ketogenic days followed by 2 high-carb days.
The diets typically include a high concentration of fats derived from sources such as nuts, seeds and fatty fish like tuna, salmon, mackerel and sardines, moderate amounts of proteins from eggs and red meats, and a drastic reduction – or complete cessation – of carbohydrates and sugars. That means no grains, starches, tuber vegetables and most fruits; no desserts obviously. Fresh green vegetables should be consumed to ensure a steady supply of roughage and fiber.