Keto Diet – Introduction and Types


A high-fat diet with adequate-protein and low-carbohydrates is known as Ketogenic or simply a keto diet. The name keto is given to this diet because it allows the body to produce ketones which are small fuel molecules. These fuel molecules act as the alternative energy source instead of sugars. It offers many health benefits against harmful diseases such as diabetes, cancer, epilepsy and Alzheimer’s and also helps in weight loss because Keto diet can help you burn fat more effectively.

Keto diet helps in reducing carbohydrates intake in the body by replacing it with the fats. These fats get turns into ketones in the liver, which can act as an energy source for the brain.  As the keto diet is low-carb and high-fat so, it lowers blood sugar level and shifts the body’s metabolism towards the fats and proteins.

Types of Keto Diet

There are several versions of ketogenic diets but four are major types. Below is a brief introduction to each type.

  • Standard ketogenic diet (SKD)

It is termed as a standard ketogenic diet because it exactly follows the definition of the keto diet, as it is a high-fat diet with very-low-carb and moderate protein levels.

According to grams per day, the standard ketogenic diet may contain:

  • 20-50gm of carbohydrates
  • 40-60gm of proteins
  • No set limit for fats
  • Targeted ketogenic diet (TKD)

The Targeted ketogenic diet is similar to an SKD except that carbohydrates are consumed around exercise times. Any day you exercise, you are allowed to take a high amount of carbohydrates in the keto diet.

  • Cyclical ketogenic diet (CKD)

It is also known as carbohydrates backloading because it involves days of higher carbohydrates that refeed the carb, such as 2 days of higher carbohydrates in a week. 

  • High-protein ketogenic diet (HPKD)

As the name is indicating that this diet includes more protein as compared to the standard ketogenic diet. The percentage of different compounds is as follows :

  • 35% of Proteins
  • 60% of fats
  • 5%  of Carbohydrates

This was a brief introduction to the ketogenic diet along with its four major types. Hope you will find it interesting as it has wonderful health benefits. It helps you lose weight with no hunger and shifts the body metabolism towards fats.

Naeem Ur Rehman

Pakistan's youngest blogger and the CEO of He is currently the student of BS Environmental Sciences at University of the Punjab, Lahore. He is also working as a senior advisor to, Mukaalma, and Pylon TV.

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