If you are interested in starting a keto meals diet, first, you need to know which version will serve best for you. It depends on the goal you wish to achieve from the dietary regime and other factors like health history and exercise. Keeping those in mind, below we bring you three different most popular keto diet plans along with their specifications:
#1 The Standard Diet Plan
It is the most common keto plan in which you intake 25-30g of carbs each day. Your body consumes 20 percent calories from protein, 75 percent from fat, and 5 percent from carbs. It is ideal for weight loss but is not helpful for children with epilepsy. One should not go for this meal if they are pregnant, have diabetes, or kidney stones. If you wish to start this diet, first try consuming keto lunch for a week. That way, your body will adapt to these meals and from there you can switch to the whole diet plan.
Any side effects: The subject may experience constipation, weakness, and dizziness, especially in the beginning weeks.
#2 Strict Keto Plan – Mostly Recommended In Epilepsy Treatment
It is strict because this version of the diet demands you to intake the lowest amount of carbs. The subject consumes just 4 percent of daily calories from carbs and the remaining from fat and protein. Undoubtedly, this version of keto is the toughest one to follow.
Yet, this strict keto meal diet plan is the one that is proven to be helpful in epilepsy treatment. Also known as the “original version of Keto”, this therapeutic diet was initially created to help treat seizures. At that time, this diet was traditionally consumed by those who underwent ketosis as part of their epilepsy treatment.
In June 2016, a study was published in Practical Neurology stating that maintaining a strict keto diet for 365 days had made 12 percent of participants seizure-free, and 44 percent had shown positive improvements.
Risks: Loss in growth and weight, constipation, anorexia among the children. Grown-ups may experience high cholesterol, low blood sugar, and hypercalciuria.
#3 Targeted Keto Diet – For Sportsman And Athletes
If you have to follow this keto diet, eat about 25 g of carbs 45 minutes prior to exercise, say, dieticians. The motive is to intake just enough carbs that can fuel your workout, and thereafter you can easily return to ketosis. For this reason, choose carbs that are easily digestible, like white bread or rice.
In 2019, a study published in Sports Medicine Journal stated that sticking 28 days to this diet helps to increase athletic performance. However, the diet’s benefits were mainly seen when the subject undergoes vigorous-intensity exercise. Also, the output is not consistent for all athletes.
This meal plan is best for those who prefer intense and muscle-building workouts.
Things to remember: Do not try this keto meal plan until you follow a standard keto diet for a month. Patients with diabetes may experience low blood sugar levels. If you are looking for the home delivery of the Keto diet in Australia, try A Life Plus online meal service. They are well known for the quality Keto meals they provide.
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