Standard Ketogenic Diet

The standard ketogenic diet is the typical ketogenic diet that people are familiar with.¹ It focuses on the consumption of very low amounts of carbohydrate, very high amounts of fat, and moderate amounts of protein. It usually recommends the diet to consist of 70% fat, 10% carbohydrates, and 20% protein. The standard ketogenic diet typically does not allow for cheat days, recommending individuals to stringently stick to a low carbohydrate consumption to keep the body in a state of ketosis.

Those who are interested in the standard ketogenic diet can start by counting their macronutrients – how much carbohydrate, fat, and protein they can consume every day. For instance, if you are on a 2,000-kcal standard ketogenic diet, you can allot for yourself 1,400 kcal to come from fat, 200 kcal from carbohydrate, and 400 kcal from protein. You can use various sources of fat, carbohydrate, and protein to diversity your diet, but sticking to this ratio every day is key.

Cyclical Ketogenic Diet 

Cyclical ketogenic diet is also referred to as “carb cycling” or carbohydrate cycling.^2,3 Unlike the standard ketogenic diet, it is characterized by alternating time periods of high and low carbohydrate intake. The diet was developed to play the advantages of both low- and high-carbohydrate diets to its strength, allowing higher carbohydrate consumption to meet optimal energy supplies needed for short-term, high-intensity physical excursions.

Those who are interested in the cyclical ketogenic diet can start by alternating days of high and low carbohydrate intake.³. For instance, you alternate days of high carbohydrate intake of 50-150 g/day and low carbohydrate intake of <50 g/day.³ For instance, on Monday, consume a high carbohydrate diet and engage in high-intensity endurance workout. On Tuesday, consume a low carbohydrate diet while engaging in low-moderate intensity aerobic workout. Continue this pattern. It can also be personalized based on individual needs.

Targeted Ketogenic Diet

Targeted ketogenic diet can be thought of as a subtype of the cyclical ketogenic diet.¹ Like the cyclical ketogenic diet, it also allows higher consumption of carbohydrates, but specifically pertaining to periods of high-intensity workout. Those who follow this diet usually consume high carbohydrate meals before physical training, then restrict carbohydrate intake afterwards and throughout the night.⁴ For instance, eat a high carbohydrate meal for lunch then engage in a high-intensity endurance workout in the afternoon. Restrict your carbohydrate intake for all your meals afterwards, throughout the afternoon and the evening. Engage in a low-moderate intensity workout in the morning while fasting, then consume your high carbohydrate meal for lunch before engaging in another session of high-intensity endurance workout. Continue this pattern.