The ketogenic diet has been popular for years - whether for weight loss, stabilizing blood sugar levels or increasing energy. But not every body reacts in the same way to a standard keto diet. That's why different variants have been developed that take different needs into account - from classic fat burning to supporting peak athletic performance. Here you can find out what options there are, what advantages they offer and who they are particularly suitable for.
standard keto diet (SKD)
The standard keto diet is the best known and most widely used form of ketogenic diet. It aims to put the body into ketosis through a very low carbohydrate intake, with fat being the main source of energy. The macronutrient distribution is as follows:
• 70–80% fat ,
• 15–20% protein ,
• 5–10% carbohydrates .
By strictly limiting carbohydrates to about 20-50 g per day, the body burns fat and produces ketones, which serve as an energy source. This variant is particularly suitable for people who primarily want to lose weight and improve their metabolic health.
Tip:
To achieve ketosis more easily, you should choose healthy sources of fat such as coconut oil, butter, avocados and fatty fish. Avoid hidden carbohydrates in processed foods.
Cyclic Keto Diet (CKD)
The cyclical keto diet combines ketogenic phases with carbohydrate-rich days. It is aimed primarily at people who regularly train intensively and need to replenish their glycogen stores. A typical cycle might look like this:
• 5 days ketogenic diet ,
• 2 days with higher carbohydrate intake .
During the high-carb days, glycogen stores are replenished, which can increase performance during training. After that, you return to the standard keto diet to get back into ketosis.
Who is it suitable for?
Athletes and fitness enthusiasts who want to improve their training performance often benefit from this variant, as it provides targeted energy for intensive sessions.
Targeted Keto Diet (TKD)
The targeted keto diet is a flexible option that allows carbohydrates only at specific times, namely before and after training. The body remains in ketosis because the carbohydrates are used directly as energy.
Who is it suitable for?
This variant is ideal for strength athletes and people who want to improve their performance without completely avoiding carbohydrates.
Tip:
Light carbohydrate sources such as sweet potatoes or rice are suitable before training to provide the necessary energy without permanently interrupting the state of ketosis.
high-protein keto diet (HPKD)
The high-protein keto diet contains a higher proportion of protein than the standard version. The typical macronutrient ratio is:
• 60–65% fat ,
• 30–35% protein ,
• 5–10% carbohydrates .
This option is often chosen by people who want to build or maintain muscle while losing fat.
A notice:
Although this variation allows for more protein, care should be taken not to consume too much of it, as excess protein can be converted to glucose, which could disrupt ketosis.
Carnivore-Keto diet
The Carnivore Keto Diet is the most extreme form of the ketogenic diet and is based exclusively on animal products such as meat, fish, eggs and animal fats. It completely avoids plant-based foods.
Advantages:
This type of diet is very filling and automatically reduces calorie intake because the high fat and protein content prevents cravings.
Who is it suitable for?
People who prefer a minimalist diet and react to plant-based foods with digestive problems could benefit from this variant.
Which keto variant is right for you?
Choosing the right keto diet depends on your individual goals and lifestyle. If your main goal is to burn fat, the standard keto diet is an easy way to get started. If you exercise regularly, consider the cyclical or goal-directed keto diet. For people who want to build muscle, the high-protein keto diet is a good option, while minimalists and those who like to experiment may prefer the carnivore keto diet.
Important information about the keto diet
Whichever option you choose, careful planning is essential. It is advisable to consult a doctor or nutritionist before starting the diet, especially if you have health problems or are taking medication. You should also monitor your body closely and make sure you are getting all the important nutrients.
Conclusion
The ketogenic diet offers flexibility and adaptability to every lifestyle thanks to its various variants. Whether you want to lose weight, build muscle or improve performance - there is a keto variant that suits your goals. It is important to listen to your body's needs, take possible adaptation symptoms seriously and inform yourself well. This way you can find the optimal form of ketogenic diet for you and benefit from it in the long term.
