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Hey there, 

If you’re diving into the world of keto, you feel a little overwhelmed by all the different types out there. 

Don’t worry, I’ve got you covered. 

In this ultimate guide, we’ll explore the various types of keto diets, such as clean, cyclical, and targeted, and help you find the best fit for your lifestyle and goals. 

Let’s get started!

Clean Keto Diet

Definition and Overview

The clean keto diet is all about eating high-quality, whole foods. Think of it as the “purest” form of keto. 

You’re focusing on nutrient-dense foods that are minimally processed.

Benefits of Clean Keto

Why go clean? 

For starters, it promotes better overall health. You’ll get a ton of vitamins, minerals, and antioxidants. 

Plus, it can help reduce inflammation and improve digestion.

Foods to Eat

Load up on:

• Grass-fed meats
• Wild-caught fish
• Organic eggs
• Leafy greens
• Healthy fats like avocados, olive oil, and nuts

Foods to Avoid

Stay away from:

• Processed foods
• Sugary snacks
• Artificial sweeteners
• Hydrogenated oils

Sample Meal Plan

Breakfast: Avocado and egg scramble with spinach
Lunch: Grilled chicken salad with olive oil and lemon dressing
Dinner: Baked salmon with asparagus and a side of cauliflower rice

Drawbacks 

More expensive and greater meal preparation.

Dirty Keto Diet

Definition and Overview

Dirty keto is the laid-back version. 

It’s all about hitting your macros without worrying about the quality of your food. 

Convenience is key here.

Benefits and Drawbacks

The main benefit? It’s easy and convenient. 

Drawbacks? It is not be the healthiest long-term due to potential nutrient deficiencies and higher intake of processed foods.

Foods to Eat

Go for:

• Fast food (without the bun)
• Processed meats like bacon and sausage
• Cheese
• Low-carb snacks

Foods to Avoid

Even on dirty keto, steer clear of:

• High-carb foods
• Sugary beverages
• Bread and pasta

Sample Meal Plan

Breakfast: Bacon and cheese omelette
Lunch: Double cheeseburger (no bun) with a side salad
Dinner: Pepperoni and cheese-stuffed bell peppers

Cyclical Keto Diet

Definition and Overview

Cyclical keto involves alternating between periods of low-carb and high-carb intake. 

Typically, you’ll follow keto for 5-6 days and then have 1-2 high-carb days.

Benefits of Cyclical Keto

This approach can help refill glycogen stores, boost performance, and prevent keto burnout. 

It’s great for athletes or those with intense workout schedules.

Drawbacks 

In my experience, introducing a high-carb meal into a keto diet can knock you out of ketosis. 

If you are consuming high-carb meals for an extended period like 2 days you will be out of ketosis and need to start again which completely defeats the purpose!

Not recommended.

Foods to Eat During High-Carb Days

Include:

• Sweet potatoes
• Quinoa
• Fruits like berries and apples
• Whole grains

Foods to Eat During Low-Carb Days

Stick to:

• Meats
• Fish
• Non-starchy vegetables
• Healthy fats

Sample Meal Plan

Low-Carb Day
Breakfast: Keto smoothie with coconut milk, spinach, and protein powder
Lunch: Tuna salad with mixed greens
Dinner: Beef stir-fry with broccoli and bell peppers

High-Carb Day
Breakfast: Oatmeal with berries and a drizzle of honey
Lunch: Grilled chicken with quinoa and roasted vegetables
Dinner: Shrimp pasta with whole-grain noodles

Targeted Keto Diet

Definition and Overview

Targeted keto is perfect if you’re active. It involves eating carbs around your workouts to provide quick energy.

Benefits of Targeted Keto

It helps improve performance and recovery while still allowing you to stay in ketosis the rest of the time.

Ideal Timing for Carbs

Consume carbs about 30-60 minutes before your workout.

Foods to Eat

Opt for:

• Bananas
• Sweet potatoes
• Low-fat dairy
• Whole grains

Foods to Avoid

Avoid high-carb, low-nutrient foods outside of your workout window.

Sample Meal Plan

Pre-Workout Snack: Banana and a scoop of protein powder
Breakfast: Scrambled eggs with cheese and avocado
Lunch: Grilled chicken with a side of mixed vegetables
Dinner: Pork chops with a side of sautéed spinach

High-Protein Keto Diet

Definition and Overview

High-protein keto is similar to standard keto but with a higher protein intake. 

It’s often used by those looking to build muscle while losing fat.

Benefits of High-Protein Keto

This approach can help with muscle maintenance and satiety.

Foods to Eat

Include:

• Lean meats
• Fish
• Eggs
• Greek yogurt

Foods to Avoid

Limit:

• High-fat meats
• Processed cheeses
• High-carb foods

Sample Meal Plan

Breakfast: Greek yogurt with almonds and a few berries
Lunch: Turkey burger with a side of green beans
Dinner: Grilled salmon with a cucumber and tomato salad

Keto 2.0 Diet

Definition and Overview

Keto 2.0 is a more relaxed version of the traditional keto diet, with a higher allowance for carbs and plant-based fats.

Benefits of Keto 2.0

It can be easier to maintain and less restrictive, making it a great long-term option.

Drawbacks 

Without monitoring your ketone level, it is very easy to fall out of ketosis if you’re allowing for higher carb intake. 

Personally, plant-based fats are not a viable replacement for animal fats.

Foods to Eat

Focus on:

• Plant-based fats like avocado and nuts
• Lean proteins
• Non-starchy vegetables

Foods to Avoid

Avoid:

• Sugary snacks
• Processed foods
• Refined grains

Sample Meal Plan

Breakfast: Avocado toast on low-carb bread
Lunch: Quinoa salad with mixed greens and feta
Dinner: Chicken breast with roasted Brussels sprouts

Lazy Keto Diet

Definition and Overview

Lazy keto is all about simplicity. 

You track your carbs but not your fats or protein intake. 

It’s great for beginners.

Benefits and Drawbacks

It’s easy to follow but might not be as effective for weight loss or overall health.

Foods to Eat

Include:

• Meat
• Fish
• Low-carb vegetables
• Dairy

Foods to Avoid

Avoid:

• High-carb foods
• Sugary snacks
• Bread and pasta

Sample Meal Plan

Breakfast: Cheese and ham roll-ups
Lunch: Salad with grilled chicken and ranch dressing
Dinner: Steak with a side of green beans

Strict Keto Diet

Definition and Overview

Strict keto means sticking to the classic keto macronutrient ratio (70% fat, 25% protein, 5% carbs) without any cheat days.

Benefits of Strict Keto

It’s highly effective for weight loss and can improve various health markers.

Foods to Eat

Focus on:

• High-fat meats
• Full-fat dairy
• Non-starchy vegetables

Foods to Avoid

Avoid:

• Carbs
• Sugary foods
• Processed snacks

Sample Meal Plan

Breakfast: Bulletproof coffee and a spinach omelette
Lunch: Caesar salad with chicken and avocado
Dinner: Ribeye steak with a side of garlic butter mushrooms

Choosing the Right Keto Diet for You

Assessing Your Goals

What are you aiming for? Weight loss, muscle gain, or better overall health? 

Your goals will guide your choice.

Considering Your Lifestyle

Do you have a busy schedule? Are you an athlete? 

Choose a keto type that fits your lifestyle.

Consulting with a Healthcare Professional

Always check with a doctor or dietitian before making significant dietary changes.

Conclusion

There you have it! 

The ultimate guide to the different types of the keto diet. 

From clean keto to strict keto, each type offers unique benefits and fits different lifestyles and goals. 

Remember, the best diet is the one you can stick to, so choose the one that aligns with your needs and preferences. 

And don’t forget to consult with a healthcare professional before making any significant changes to your diet. 

FAQs

1. What is the best type of keto diet for weight loss?

The best type of keto diet for weight loss often depends on the individual. 

However, strict keto is generally considered very effective for weight loss due to its rigid macronutrient ratios. 

Clean keto can also be beneficial as it focuses on high-quality, nutrient-dense foods that support overall health.

2. Can I switch between different types of keto diets?

Yes, you can switch between different types of keto diets. 

It’s important to listen to your body and adjust based on your goals and how you feel. 

Some people find success in starting with strict keto and then transitioning to a more flexible approach like lazy or cyclical keto.

3. How long should I follow each type of keto diet?

The duration depends on your individual goals and how your body responds. 

Some people follow a strict keto diet for a few months and then switch to a more sustainable option like keto 2.0. 

Others might stay on cyclical keto long-term to support athletic performance.

4. Is the keto diet safe for everyone?

The keto diet is generally safe for most people, but it may not be suitable for everyone. 

Those with certain medical conditions, such as diabetes or heart disease, should consult with a healthcare professional before starting any keto diet. 

Pregnant or breastfeeding women should also seek medical advice.

5. What are the common mistakes to avoid on a keto diet?

Common mistakes include not drinking enough water, not getting enough electrolytes, consuming too many processed foods (especially on dirty keto), and not eating enough fiber. 

It’s also crucial to monitor your carb intake closely to stay in ketosis.