Health

which one is the best for you?

The keto diet is based on minimize carbohydrate intake and increase consumption of healthy fats. For example, for breakfast you can have a coconut yogurt with red fruits, for lunch you can make a keto recipe for grilled turkey with a rocket salad and for dinner a salmon and avocado tartare. There are up to 10 types of keto diet: from the most restrictive, to the vegan keto diet or the keto clean diet.

You should keep in mind that in all versions of the keto diet there are some foods that are prohibited, for example, cereals and their derivatives (bread, pasta or rice). It is also a diet that limit intake of free sugars, which are those found in industrial pastries, sauces or in any food rich in sugars. Besides, It is also not allowed to consume legumes and tubersbecause they provide a high source of carbohydrates.

100 foods allowed in the KETO diet

standard keto diet

The standard keto diet is the most famous, and may be the one most people follow. This version involves getting 70% of your daily calories from eating healthy fats, 20% from protein, and 10% from carbohydrates. In other words, it means limiting your intake of carbohydrates to around 20 or 30 grams per day.

Some of the benefits of the standard keto diet are:

  • It’s easy to follow. The percentages never change, so it is easy to create a weekly menu.
  • Helps lose weight quickly. It is a fairly satiating diet, which helps to reduce appetite.
  • Reduces blood sugar spikes. This makes you have fewer cravings and focus on what we eat and how we eat it.

lazy keto diet

The lazy keto diet is the more flexible version of the ketogenic diet, since it allows carbohydrate intake to be higher than what is established in the standard diet. For some people it is very tedious to keep an eye on the percentages of fat, protein and fat intake, so this version is perfect for them. As long as carbs are kept low enough, at around 50g per day, the body will remain in a state of ketosis.

Some of the advantages of lazy keto are:

  • It is ideal to start the keto diet. If you want to start little by little, this version is ideal to get used to your body entering ketosis.
  • The easiest version. If you find it difficult to acquire new habits or tend to abandon diets, lazy keto may be the most suitable for you.

dirty diet keto

The dirty keto diet is very similar to the standard version, the big difference is that the source from which the fats come can be of any type, including processed foods such as bacon, sausages, sausages or cheese out of control. This is not the healthiest version of the keto diet.

Keto in Mercadona: 25 foods allowed for your shopping list
keto dirty diet
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The keto dirty diet admits the uncontrolled consumption of any type of fatty food, such as sausages or cheeses.

It should not be forgotten that several studies have shown that a diet rich in processed foods has been associated with an increase in mortality.

cyclical keto diet

The cyclical keto diet is characterized by typically following a standard keto diet for five days in a row and taking a break from ketosis for one to two days. In those breaks, You can consume more carbohydrates.

The macronutrient ratio in this version is typically: 70-75% fat, 15-20% protein, and 5-10% carbs on “keto days” and 15% fat, 15% protein, and 70 % of carbohydrates on “off days”

This type of keto diet is intended for those who have difficulty following the ketogenic diet. It is also recommended for athletes or people who perform high-intensity exercise on a regular basis.

If you want to try this version it is important that you wait until your body has adapted to the ketogenic diet because otherwise you can slow down the potential benefits and results of being in ketosis.

Some of the benefits of this type of keto diet are:

  • Helps you maintain weight loss over time. This version is a good way to maintain the keto diet over time without the risk of suffering a rebound effect.
  • Helps supplement the diet. The keto diet is quite restrictive in terms of the fruits and vegetables that can be consumed. By carrying out this version of the diet we can carry out a much more complete diet.
Is the Keto diet really effective to lose weight fast?

Targeted Keto Diet or Targeted Keto Diet

The targeted keto diet is popular with athletes and people who perform high intensity training and lead a ketogenic lifestyle, but need more carbohydrates for energy.

This version allows for an additional 20-30 grams of carbohydrates immediately before and after workouts. Healthy sources of carbohydrates include: fruits, grain-based foods, or sports nutrition products.

High protein keto diet

The high protein keto diet demands increase protein intake. Proteins should represent around 30% of daily calories, while 65% comes from fats and 5% from carbohydrates.

Many people find this version easier to follow because it allows them to eat more protein and less fat than the standard keto diet. However, on this type of keto diet, the body may not be able to reach ketosis, because the body could still convert protein into glucose for the energy it needs.

Some of the people who are recommended to follow this version are:

  • To bodybuilders. Because they need to consume a large amount of protein to protect their muscle mass.
  • Old people. With protein consumption they help prevent muscle breakdown.

This type of keto diet is not recommended for those who have kidney problems.

keto mediterranean diet

In the keto Mediterranean diet, the key is in the quality of the fats that are consumed. This version is a combination of two of the most popular dietary guidelines: the ketogenic diet and the Mediterranean diet.

To carry it out, you have to stick to the percentages of macronutrients set by the standard keto diet, but give more importance to foods from the Mediterranean diet such as fatty fish and olive oil. If you’re a fan of salmon and sardines, this may be your favorite keto option.

keto mediterranean diet
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In the keto Mediterranean diet, healthy fats such as oily fish are prioritized.

It is one of the healthiest versions of the keto diet. Some of its advantages are:

  • Sustainability. It is a type of keto diet that allows for healthy eating that is sustainable in the long term.
  • Helps reduce cholesterol. Consuming foods rich in monounsaturated fatty acids can help lower cholesterol. Furthermore, foods rich in omega-3 are also anti-inflammatory.

vegan keto diet

The vegan keto diet is the same as the standard version but replacing animal protein sources with foods such as: tofu, seitan, dried seaweed and peanuts or peanut butter.

It is still true that the vegan keto diet is a little more limited than the vegetarian keto diet (in which eggs and dairy products can be consumed), but it is not impossible to achieve.

keto diet 2.0

The keto 2.0 diet is gaining ground among those who argue that the standard version is too restrictive. This type of keto diet is characterized by the fact that in the distribution of macronutrients the percentage of fat decreases, while carbohydrates and proteins increase, with which you can eat a wider variety of carbohydrates.

One caveat regarding this version is that there is still no scientific evidence to indicate that this regimen is effective for weight loss.

clean keto diet

The clean keto diet is based on consuming whole, natural foods, ideally organic and sustainably raised. It is a more nutritious and sustainable version over time. This type of keto diet places a lot of emphasis on the quality of the food that is consumed.

Eating in a “cleaner” way benefits health. For example, it maximizes the intake of micronutrients (vitamins, minerals, and electrolytes) that are essential for optimal functioning of the body and brain, and for disease prevention.

Among other benefits of following this version we find:

  • Improves gut health. Helps maintain good intestinal microbiota health.
  • Long-term vitality. In general, foods in their natural state contain more nutrients, so we will feel more energetic.

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