Different Keto Diet Types
There are five main types of ketogenic diets. Each of them takes a slightly different approach to the distribution of fat, protein, and carbohydrates.
Depending on your daily routine, training, and weight loss goals, you can choose the best method for you from the five.
1. Standard Ketogenic Diet
The SKD is the most common and best-researched version of the keto diet, which is why this article refers to it.
Here, you stick to the classic keto macronutrient distribution and take in under 50 grams of net carbohydrates per day.
2. Cyclical Keto Diet
For people who are intimidated by keto, the cyclical ketogenic diet is an excellent starter method.
In this, you alternate between periods of low-carb eating for several days, followed by a period when more carbs are allowed.
For example, athletes also use this method to add more carbohydrates on training-intensive days.
3. Targeted Keto Diet
The targeted ketogenic diet is similar to the cyclic diet in that it allows increased carbohydrate intake after exercise.
Hence, the TKD makes particular sense to athletes since that is the best time to eat carbohydrates to help with muscle recovery .
4. High-Protein Keto Diet
Compared to the standard approach, the only thing that changes during the high-protein ketogenic diet is protein intake.
Due to the higher protein and lower fat intake, this variation is more similar to the Atkins diet than the others.
Here, macros distribution is around 60% fat, 35% protein, and 5% carbohydrates.
Does Sugar Affect Ketosis
Because sugar is 100% carbohydrate, eating too much sugar can kick you straight out of ketosis. If you give in to the temptation to eat something very sugary, youre essentially giving your body back its original fuel source of carbohydrates.
Our bodies like carbs. Theyll take carbs over any other energy source. So, when you eat too much sugar, it effectively tells your body that it no longer has to burn fat or make ketones for fuel anymore.
It might take several days to get your body back into the state of ketosis it was once in.
If youre struggling to cut out added sugars and get yourself back on track with your low-carb diet, then you might benefit from the Keto Cycle app, which allows you to track your macros and sugar intake, as well as offers thousands of keto-friendly recipes.
Can The Keto Diet Reverse Type 2 Diabetes
Though this isnt the first tool Id use to help someone control their insulin carb counting, evenly distributing carbs throughout the day, may be easier to commit to its not off the table, especially with stronger emerging research, says Keene.
Its true: Some preliminary research suggests keto may be a good approach for some people with type 2 diabetes. For example, one small February 2017 study in the Journal of Medical Internet Research randomized overweight adults with type 2 diabetes into two groups: one that consumed a keto diet, and a control group that ate a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group saw their A1C fall more compared with the control group, and half lowered their A1C to less than 6.5 percent . The keto group also lost 28 lb compared with about 7 lb for the control group.
But long-term studies are needed, and keto can pose health risks to people with diabetes, especially if youre following it without supervision from a medical professional. Importantly, anyone who is on medication to lower blood sugar or who is using insulin should be aware that drastically cutting carbs, as you must do on keto, can lead to dangerously low blood sugar, research shows. Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision, according to the Mayo Clinic.
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Which Sweeteners Are Must
There are a few types of sweeteners that can affect the ketosis condition of your body. Some of them have been given below.
- Honey: While being enriched with nutrients and antioxidants, honey also contains a high amount of carbohydrates. This, in turn, makes it a bad choice for the keto dieters.
- Dates: These dried fruits, too, are quite high on carbohydrates. So, make sure to avoid them as closely as possible.
- Agave Nectar: It consists of around 85% of fructose, which can be really harmful to the ketosis condition.
Veggies And Some Fruits Are Sugars You Dont Have To Quit On Keto
Let’s use blackberries as an example
One cup of blackberries has :
Asparagus is very low in carbs at only 1.9 net grams . Asparagus, like most veggies, is a powerhouse of nutrients so definitely include some on your keto diet. It has Vitamins A, C, E, and K and folate, amother other nutritional goodies.
Ketosis helps keep the sugar cravings at bay but when you occasionally want a sweet, be smart and plan for it.
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How Might The Keto Diet Affect My Period
Theres a possibility you may see a change in menstruation. Studies on younger women who eat severely low-carb for an extended period of time end up with irregular periods or missed periods, explains Whitmire. Severely limiting carbohydrates may be taxing on the adrenal system, leading to hormonal imbalances that disrupt a womans cycle. Similarly, rapid weight loss can also have this effect. The takeaway? Women may need more carbs on a keto diet compared to men, especially if a woman is noticing a change in her , she adds.
On the other side of the spectrum, there is limited evidence that for women with polycystic ovary syndrome , a ketogenic diet may improve their hormonal balance. The small study, published in Nutrition & Metabolism, found that a small group of women with PCOS who followed a keto diet for 24 weeks lost 12 percent of their body weight and reduced testosterone and insulin levels. Again, talk to your doctor, especially if youre using the diet as part of your treatment.
Find Out How Much Sugar Will Kick You Out Of Ketosis
Being quite the self-experimenter, I’ve always wondered how many carbs I could eat and still maintain a state of ketosis. However, how much sugar will kick you out of ketosis will be different than how much sugar will kick me out.
How much sugar or carbohydrates will kick someone out of ketosis will vary by individual. Common factors that affect someone’s carbohydrate limit include overall body size, most notably muscle mass, and activity levels.
In this article, I’ll go over how to find your keto carb limit, things that may knock you out of ketosis, symptoms you’ve been knocked out, and how long it will take to get back into ketosis.
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What Is A Keto Diet
The ketogenic diet, better known as keto, requires a low carb but high fat intake. Essentially, youll be replacing your carb intake with fat. As a result, your body will go into ketosiss metabolic state.
Then, your body will quickly begin burning fat to retain energy. In addition, this process turns all the fat into ketones, which are great at supplying more energy to your brain. You can also expect regulated blood sugar and insulin levels after practicing keto.
There are four types of keto diets:
- Standard Ketogenic Diet . It typically consists of 70% fat, 20% protein, and 10% carbs.
- Targeted Ketogenic Diet . Its about 60% healthy fats, 30% protein, and 10% carbs.
- Cyclical Ketogenic Diet . It usually works on five keto days and two high-carb days.
- High Protein Ketogenic Diet. It contains 60% fat, 35% protein, and 5% carbs.
What Happens To Your Body When You Eat Healthy & Cut Out Sugar
If youre looking at how our ancestors ate, when the foods they could grow, hunt, or forage were available, youre looking at a very seasonal diet.
For the winter months, the ketogenic diet is very similar to what we would have ate in an ancestral time, when you ate the fats, moderate protein and smaller amounts of carbs because fresh fruits and vegetables werent available.
As self-sufficiency, modern homesteaders, and people who just plain care about the natural way of doing things, its important to understand how our foods fuel and work with or against our bodies so we can make the very best choices for us.
Our genetics and lifestyle all play apart in this, including if we have health conditions already, such as hormonal imbalances, thyroid disease, diabetes, heart and cardiovascular issues, and stomach issues. The good news is, you can reverse a lot of things with your food and were diving in deep today with Dr. Hillary Lampers from Hunt Harvest Health and the Stealthy Hunter Podcast to find out which route is best for you.
This is Part 3 of healing your body naturally, if you missed any of the other parts in this series, go back now and catch:
Part 1How to Heal Stomach Acid Naturally My story, how I got off of taking prescription stomach acid medications
Part 2How to Find Your Trigger Foods how to do food testing to find out what your trigger foods
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Why Some People Quit Artificial Sweeteners Even On A Keto Diet
Other people avoid artificial sweeteners out of a sense of caution. While the sweeteners on the market are generally regarded as safe, some people report health issues.
Artificial sweeteners may also encourage sugar cravings. Unlike when you quit sugar entirely you often lose your sweet tooth, artificial sweeteners are seen in the brain as sweet and so you usually want more of the same.
Some artificial sweeteners, like sugar alcohols mannitol, xylitol, or sorbitol, can cause stomach upset and diarrhea in sensitive individuals.
Ultimately you get to choose whether or not to quit artificial sweeteners.
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How Much Sugar Can You Have On Keto
This is one of the main reasons why the keto diet is so effective. With sugar and carbohydrate restriction, you reduce blood glucose and insulin levels, a major culprit behind chronic diseases.
But what if youre craving a custard doughnut or sugary cupcake how much sugar can you have without being knocked out of ketosis?
Well, in this post, Ill cover how much sugar can you have on keto and some keto-friendly alternatives to sugar.
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Are There Any Keto
Yes, there are actually a lot of sweeteners available in the market that can get along perfectly with your keto diet. The following are a few of them.
- Stevia: Stevia is actually a non-nutritive sweetener. Hence, it does not contain that much carbohydrates or calories. Moreover, regarding taste, Stevia is a lot sweeter than sugar. So, you do not have to consume much of it to quench your thirst for sweets.
- Erythritol: A specific form of sugar-based alcohol, erythritol contains only 0.2 calories/gram, but is almost 80% sweet like sugar. Moreover, due to its molecular weight, it also does not harm your digestive system.
- Yacon Syrup: If you are the biggest fan of maple syrup, then the yacon syrup can be a perfect alternative to it. It doesnt affect your blood sugar and can also promote weight loss if you drink it after a meal.
How Many Grams Of Sugar Is Too Much On Keto
Reduced sugar consumption is almost never a bad idea, but when you are doing keto, its critical.
The goal is to keep your carb intake around 20 to 50 grams per day, or around 5% of your total food intake.
Sugar is a carbohydrate, so any more than that, and youll likely get knocked out of ketosis.
Its difficult to give a blanket number for everyone, as it does vary depending on your size and weight.
However, if youre thinking of going for straight-up refined sugar, its best to avoid it almost completely.
A proven way to accelerate getting into ketosis is using exogenous ketones, otherwise known as keto pills. We did a thorough round-up of the best keto pills in this review.
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Here Are A Few Tips For Incorporating Sugar Into Your Keto Diet:
- In weight loss mode, keep your carbs below 20 grams per day
- Be aware of how sugar affects your ketosis
- Monitor your blood sugar and ketones levels if possible
- Enjoy a small treat once in a while
- Stick to natural sugars like fruits and honey with limitations
- Avoid processed sugars and sweeteners
Let me answer readers questions about how much sugar on keto and how many grams sugar on keto?
An Overview Of The Best And Worst Dairy Products For Keto
To give you a better idea of how all the above information fits together, weve included a chart with the net carb counts for every 100g serving of the best and worst keto dairy products for keto:
Now that we know exactly what dairy products are the best, the worst, and what should be limited on keto, lets take a look at the benefits, the downsides, and other common dairy-related questions.
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Will 1g Of Sugar Break Ketosis
So while sugar is a carb and does count toward your 50 grams or fewer a day, you should still limit sugar intake so as not to spike your blood sugar. Yes, you can still have it, but make sure that sugar, combined with all your other sources of carbohydrates, stays below your threshold of about 50 grams a day.
What Amount Of Sugar Intake Is Safe While Following A Keto Diet
The aim of following a keto diet is to reach a particular type of metabolic state known as ketosis. In this state, your body starts breaking down the fat accumulations from your body to produce the required energy. However, if you do eat any sugar-based components during this time, then the natural working scenario of ketosis will get disrupted. Due to this reason, most dietitians ask their patients not to consume any sugary items while following a keto diet.
However, there is a piece of good news about it too. If you want to, then you can eat your favorite desserts in a small amount, even with a strict keto diet structure. But how would you do it? In that case, youll have cut out some food items that are quite high on carbohydrates. Here are some of them.
- Raw sugar as well as the natural sweeteners, such as maple syrup and honey
- Cereals, wheat, rice, and corn
- A high amount of sugary fruits, such as oranges, bananas, and apples, etc
- Various starchy vegetables like yams and potatoes
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Why Go Keto Is That New
It is really new. Archeologist found out that what we call cavemen ate mostly meat and fish , nuts and seeds in fall and winter, above the ground vegetables in late Spring and Summer and fruits in summer. No cereals, no bread, no sugar, no carbohydrate, no manufactured foods!
There is a diet based on this: the Paleo diet, which includes meats, fish, whole fruits, vegetables, nuts and seeds. or, foods that could be found by hunting and gathering. Its only about 10,000 years ago that human developed farming and processing.
I read somewhere that pre-historical humans were vegetarians and no those women and men would have starved during winters. They ate meat, including bugs and rodents.
Human were on a low-carb regimen and its only after 8,000 BC when bread was invented in Egypt that human consumed more and more carbs and processed foods like sugar syrups, beers and even cake. Mostly, human went out of ketosis and became addicted to sweet and started to make carbohydrates a staple based food.
Lets go a little later in time than the Sumerians and reach 500BC when fasting was used to treat epilepsy.
In 1920, a Minnesota Doctor realized that cutting carbs intake would mimic the metabolism of fasting without the harsh effect of hunger. The Ketogenic diet was born as a treatment for epilepsy. It was widely used for 20 years until the arrival of anti-epileptic drug treatments.
Can You Eat Fruit On The Keto Diet
A ketogenic diet is a very low carb diet designed to help you minimize carb intake and support a metabolic state known as ketosis a nutritional state thought to promote increased fat burning and utilization.
No food is truly forbidden on a keto meal plan as long as you hit your daily keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables.
You can absolutely enjoy the taste and health benefits of fruit on keto, it just depends on which fruits you choose and your serving size.
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How Much Sugar Can You Have On The Keto Diet This Expert Explains
By now, you’re probably familiar with the keto diet the high-fat, moderate-protein, super-low-carb diet has helped people lose weight, gain energy, and transform their lifestyles. But as popular as the diet is, there are still many misconceptions about it.
For starters, many people think you can’t eat any carbs at all in order to get into your body’s fat-burning state of ketosis. In reality, some carbs are allowed: about 50 grams or fewer per day. But what about sugar? Keto dieters have all but eschewed the sweet stuff in favor of calorie-free sweeteners like stevia. Just look at this roundup of keto fat bombs: they’re all sugar-free or incredibly low in sugar.
To find out just how much sugar you can eat on the keto diet, we asked Brittanie Volk, PhD, RD, senior clinical and patient engagement specialist at Virta Health, for answers.
“To achieve the many health benefits that a ketogenic diet has to offer, one needs to consume only the amount of carbohydrates that the individual can tolerate to stay in nutritional ketosis,” she told POPSUGAR. “This amount differs from person to person but is generally less than 50 grams of total carbohydrates per day. That means all sources of carbohydrate, including refined sugar, should be limited to as little as possible to avoid the impact carbohydrates can have on blood sugar and insulin levels.”
Image Source: POPSUGAR Photography / Sheila Gim