There are so many types of the ketogenic diet. I have most of them broken down and listed below. If I missed any, please don’t hesitate to comment below!
Standard Keto
- Most common type of the ketogenic diet
- Up to 20-50g net carbs daily
- 75% fat and 20-25% protein, 5-10% carb
Examples: Grassfed beef, venison, pork, organ meats and bison. Pasture rasied, organic whole eggs, chicken, and turkey. Fatty fish like wild-caught salmon, herring, and mackerel. Eat cheese, nuts, and avocados.
Targeted Keto
- Best for athletes and active people
- Eats low carb keto most of the time
- 25-50 net carbs daily
- Foods include keto carbs to prevent the keto flu
- 30-50g of carbohydrates taken before exercise works well to achieve maximum performance. 30 min-1 hour before or after exercise
Examples: Sports Drinks, fruit, dairy, and whole-grain foods.
Cyclical Keto
- Carb cycling
- Consuming low-carb keto 20-50g net carbs for 5-6 days
- 1-2 days of higher-carb days
Recipe Examples: Ham and cheese omelet. Two hamburger patties with cheese and bacon. Roast chicken and broccoli. Deep fried chicken wings on a bed of lettuce. Turkey leg with Brussel sprouts.
High Protein Keto
- 60% fat, 35% protein, 5% carbs
- Closer ratio between proteins and fats unlike the other types
- Best for individuals trying to maintain or build muscle.
- Best for bodybuilders, weightlifters, and active individuals.
If you lift weights 4-6 days a week, you can opt for this keto type.
High Protein Food Examples: Eggs, salmon, greek yogurt, cottage cheese, almonds, tofu, turkey, and chia seeds.
Strict Keto
- Up to 20-30g net carbs daily
- Counts all calories and macros
- Eats clean, whole foods
- Avoids all gluten and added sugar, even if carbs are low.
Recipe Examples: Steak, mushrooms, and asparagus spears. Salmon and broccoli with cheddar cheese. Bacon-wrapped Chicken breast with mashed cauliflower. Mackerel, eggs, and avocado.
Lazy Keto
- Up to 20-30g net carbs daily
- Tracks only net carbs or eat keto foods without tracking
- Approach to food may be clean (like strict keto) or not (like dirty keto)
Recipe Examples: boiled eggs, precooked bacon, sausage, protein shakes, BP coffee, cheese, nuts, pork rinds, and prepackaged veggies.
Dirty Keto
- Up to 20-30g net carbs daily
- If it fits your macros
- Monitor calories and macros
- Allows processed foods, gluten, and added sugar if it fits your macros
Recipe Examples: Full-fat dairy, processed/packaged meat and seafood, keto-friendly products, and low-carb fast food.
Mediterranean Keto
- Eats mostly monosaturated and polyunsaturated fats
- Get most of the carbs from low carb vegetables
- Eat fish, seafood, poultry, and eggs as your main protein sources
- Adjust protein and fat intake based on calories or macros
Examples: Chicken Skillet with artichokes, tomatoes, olives, spinach, and mushrooms. Shrimp Zoodles with olives, tomatoes, feta and Greek seasoning. Greek Chicken Bowl with feta and Tzatziki dressing. Lemon Garlic Tilapia. Mediterranean Salmon Bowl with cabbage, broccoli, feta, olives, and hummus.
Low Carb
- Not producing ketones
- 50-100g of net carbs daily
- More lenient on carbs
- Moderate carb foods are allowed – Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Can still lose weight if carbs are mostly vegetables.
Recipe Examples: Chicken breast with brown rice and steamed veggies. Salmon, broccoli, and quinoa. Shrimp and mussels in a creamy tomato sauce over top whole-wheat pasta. Pork, creamy mushroom sauce and barley.