Which Ketogenic Diet is the Best for You?

The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carb diet that has gained a lot of attention as a method of weight loss in recent years. It is important to understand the different types of ketogenic diets and how they can affect your health. A Mediterranean ketogenic diet may be a healthier way to eat for the heart. This type of diet combines two popular diets: the ketogenic diet and the Mediterranean diet.

The Mediterranean ketogenic diet consists of about 60 to 80% fat, 10 to 30% protein, and no more than 5 to 10% or 20 to 50 grams of carbohydrates per day. The high protein ketogenic diet, also known as the modified Atkins diet, is a variation of the standard ketogenic diet (SKD). This type of diet involves increasing protein up to 30-35% of calories and fat up to 50-60% of calories, while keeping carbohydrates below 10% of calories. The targeted ketogenic diet is popular with athletes and active people who lead a ketogenic lifestyle but need more carbohydrates.

This type of diet allows an additional 20-30 grams of carbohydrates immediately before and after workouts to allow for higher intensity exercise and better recovery. The total carbohydrate count is 70 to 80 grams per day. People who take a type of medication called sodium-glucose cotransporter 2 (SGLT inhibitors) for type 2 diabetes should not follow a ketogenic diet. This drug increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood.

Some studies show the benefits of following the ketogenic diet for longer periods of up to 2 years. However, there are no studies exploring the possible side effects of following a ketogenic diet for longer periods. A recent cohort study that followed 432,179 adults over 25 years of age associated high and low carbohydrate intake with a higher risk of mortality than moderate carbohydrate intake. Specifically, people who consumed more than 70% or less than 40% of calories from carbohydrates had a higher risk of mortality.

If you're interested in trying out a ketogenic diet, it's important to understand which type is best for you. The standard Mediterranean diet, which is non-keto, thanks to its amount of whole grains and fruits, has many elements worth including in a ketogenic plan, so the risks are minimal. A study looked at the results of the ketogenic diet before and after 349 adults with type 2 diabetes over a 1-year period. The 21-day smoothie diet is a weight loss plan that is touted as an easy and effective alternative to fad diets. Let's start at the beginning of the modern ketogenic story, with the first therapeutic ketogenic diet ever developed. With The Best Macro Tracking App For The Ketogenic Diet, Never Be Left Wondering If You're “Doing Keto Right”.

You are also concerned that reducing carbs as much as the original ketogenic diet will eliminate nutrient-rich foods, such as whole grains, certain vegetables, and fruits. For this reason, a ketogenic diet can help a person prevent or manage conditions such as Alzheimer's disease. Unless you're using Keto for therapeutic purposes, start at the higher protein end of the standard ketogenic diet. However, research shows that all types of ketogenic diets are effective in promoting weight loss, although they may not be more effective than other weight-loss diets. A small study in older women found that a diet high in fatty meat leads to HDL (good) cholesterol levels 8% higher than a low-fat, high-carb diet (2). Another problem that experts warn about is that there are too many types of ketogenic diets, and it's easy to do it the wrong way. If you're already trying out a ketogenic diet or are interested in starting one, it's important to understand which version is best for you.

Research shows that the positive effects of any type of diet on heart health depend on its quality.

Bruce Chen
Bruce Chen

Medical & health reporter. Award-winning internet evangelist. Embraced the low-carb keto diet and lost 9 pounds.