Types Of Keto Diet | Confusion Made Clear

Types Of Keto Diet | Confusion Made Clear

August 2, 2019 36 By William Morgan


Dr. Zyrowski: In this video, you’ll discover
the different types of Ketogenic diets.
Hi ladies and gentlemen, I’m Dr. Zyrowski
and welcome back to the channel. Now as always,
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Now in this video, we’re talking about the
different types of Keto diets. I think that
this is important because a lot of people
get confused when you start talking about
the Ketogenic diet. I’ve realized one of
the reasons they get confused is because there
is a lot of different variations which people
are doing and a lot of people don’t understand
that they’re doing these variations and
they’re just teaching their friend on it
and their friend is just going, “Well, that’s
now how I learned it, now I’m so confused!
And this person said this and this athlete
said this and this doctor…” Anyway, it
gets confusing. What we’re going to do in
this video is we’re going to talk about
the different variations, the different types,
the different styles of the Ketogenic diet.
Let’s go ahead and dive in.
Now first of all, there’s the standard Ketogenic
diet that most people are pretty familiar
with. In the standard Ketogenic diet, you’re
looking at 70% fats, 25% protein, and 5% carbohydrates
as far as your macro breakdown. Macro breakdown
is important because this is what differentiates
the standard from the others. Now, when we
look at the standard Ketogenic diet, it’s
the highest researched, it’s the one that
most people are going to do very well on,
it’s the one that most people follow, it’s
a very good plan. Now if you’re trying to
lose weight, you’re trying to achieve all
the different goals and all the different
benefits that the Ketogenic diet has to offer,
this is a really great way to go about doing
doing so.
Let’s talk about the cyclic Keto plan. Now
this one is typically one that is used by
athletes. A lot of athletes like this, or
people who have been doing the Ketogenic diet
for a long time and they’re looking for
some variation because they’re getting bored,
they want just a little bit of variety in
their life, and so they go to the cyclic plan.
70% fat, 25% protein, and 5% carbohydrates.
It essentially has the same macro nutrient
breakdown as the standard Ketogenic diet.
The big difference is you’re only doing
it for 5-6 days per week and then you’re
taking a break 1-2 days. Now on your 1-2 days
cycling out of the ketogenic diet, you’re
consuming 60-70% carbohydrates, 15-20% protein,
and 5-10% in fats. Now I can tell you that
people who are athletes, people who are looking
to build muscle, people who are looking to
do long-distance running, high-intensity training
of any sort, a lot of times they like the
cyclic Keto because basically in the phase
where you cycle out of the Ketogenic diet,
it’s considered a refeeding phase and basically
you’re going to replenish those glycogen
stores and so this is why some people like
it, some people really do well with it.
Now the next here is targeted Keto. Now, targeted
Keto is also a plan that I tend to like a
lot. Now because I am a long-distance runner,
I am a high-intensity athlete, I like the
cyclic Keto and I like the targeted Keto.
Like I said, the less research, but the thing
is that they still offer a lot of great benefits
and they make me feel much better versus doing
standard Keto while trying to do long-distance
running; it’s very hard. Targeted keto is
60% fat, 30% protein, and 10% carbohydrates.
Now here’s the big difference here: you’re
adding a little big more carbohydrates. It’s
hardly different from the standard plan, but
the thing is you target your carbohydrates
around your workouts. Now, I’ve done this
for a long time. Even when I wasn’t on Keto
I would still go and target my carbohydrates
around my workouts. So I do really like this
as well. You’re not consuming that much
more as far as carbohydrates go, but you’re
consuming them before, during, and after your
workout, and you’re just adding a little
big more. It gives that athlete a little more
of a boost in order to accomplish their goals.
Some people, once again, even though they’re
not a high-intensity athlete, they’re not
someone who is trying to build a lot bunch
of muscle, they still tend to like this just
because it gives them a little more freedom,
and if you are even doing yoga, you’re doing
a 30 minute walk and you want to do targeted
keto, still put those carbs right around your
workout. It’s going to benefit you the most.
Now, next is high protein Keto. I’ve never
done this, but I can see why people who are
bodybuilders, people who are looking to put
on more lean muscle, would go and stick to
this plan. It’s about 65% fat, 30% protein,
5% carbohydrates. So very similar to the standard
keto plan, the big difference is that you’re
adding in just that little bit more protein.
Once again, if you’re trying to put that
muscle on, then it’s going to be very beneficial.
And then the last type of Keto is going to
be dirty Keto. And this is the type of Keto
that you typical hear people go “Man, I’ve
been doing Keto and I don’t even feel like
I’m on the Ketogenic diet, it’s so easy!”
Well, typically these are the people who are
leaning towards dirty Keto. Same macros as
standard Keto, 70% fat, 25% protein, and 5%
carbohydrates. The big difference is that
they’re eating a lot of really highly-inflammatory
foods that is not good for them, full of vegetable
oils, fried foods, low-quality cheeses, diet
drinks full of aspartame, you know they’re
drinking Monsters and sodas with aspartame,
bacon everything, and a lot of low-quality
fast foods. It’s so important that you’re
consuming the proper fats while on the Ketogenic
diet because when you’re doing Keto, it’s
designed to help improve your health, not
ruin your heath, and if you’re consuming
these different low-quality fats in high amounts,
they’re highly inflammatory. If you’re
not familiar with the good fats versus bad
fats, go ahead and check out a video I did
right up here in the corner that will help
explain the difference and really break that
down for you.
Now these different types of Ketogenic diets
all offer a great amount of benefit. Whether
you’re looking to change it up and do cyclic
Keto or targeted Keto, there are so many testimonials
of people getting great great results. No
matter which one is right for you, pick one,
try it out, give it a try for a couple weeks,
and then if it doesn’t work out or it’s
something you don’t like, switch it up a
little bit.
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with your friends so they can stop being confused
on the different variations of the Ketogenic
diet. And hey, if you want to improve your
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