5 Types of Ketogenic Diets

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Most people think that there is only one way to do keto.

But, believe it or not…there are actually five.

Now I know what you’re thinking…

It’s hard enough trying to understand just one type and now I’m saying there are five variations!

Yep, that’s what I’m saying!

But don’t worry, by the time you read the rest of this article…

You’ll know exactly what they all are AND which one is best for you.

I’m also going to tell you which one we recommend here at the Two-Week Keto Challenge and why.

Truth is, these variations are easy to understand and once you know what they are, you’ll narrow it down to just one approach and stick with it.

I’ll tell you my favorite in just a moment.

What’s great about it, is that it’s MUCH less restrictive than most approaches to keto which means it’s a LOT easier to follow.

I’ll explain why in just a moment…

Now depending on who you talk to, they’ll tell you that there are anywhere between 3 and 5 variations of the ketogenic diet.

I’ll include all 5 of the variations so you can see how they all work.

Here they are…

  1. Standard Ketogenic Diet (SKD)
  2. Targeted Ketogenic Diet (TKD)
  3. Cyclical Ketogenic Diet (CKD)
  4. High-Protein Ketogenic Diet (HPKD)
  5. Restricted Ketogenic Diet (RKD)

And here’s how they all work:

Standard Ketogenic Diet

The standard ketogenic diet is just what it sounds like. This is the most common and consists of a 75% fat, 20% protein and 5% carbohydrate intake. This is the form of keto most people start with. You’ll dial up your fat intake based on your numbers and your progress. Most often this version is limited to 20-50 grams of net carbs with the majority of your calories coming from healthy sources of fat.

If you’re worried about what types of fat you can actually eat…

Here are some great examples:

  1. Cacao Butter
  2. Coconut Butter
  3. Organic Coconut Oil
  4. MCT Oil
  5. Almond
  6. Butter
  7. Special Oil
  8. Coconut Milk
  9. Coconut Cream
  10. Ghee
  11. Avocado
  12. Nuts
  13. Sugar Free Chocolate
  14. Olives
  15. Butter
  16. Bacon Fat
  17. Avocado Oil
  18. Cheeses
  19. Heavy Cream
  20. Sour Cream
  21. Olive Oils

Targeted Ketogenic Diet


The Targeted Keto Diet (TKD) is mostly geared towards bodybuilders and athletes because this variation allows the intake of high-quality carbs prior to a high intensity workout.

But it can also be a great way to do keto for many reasons.

With this approach, the goal is to burn your carbs during activity. Doing keto this way give you a lot more flexibility which makes this approach much less restrictive.

Cyclical Ketogenic Diet

The Cyclical Ketogenic Diet (CKD) is a variation that combines days of higher carbohydrate intake with (SKD) days.

This approach is recommended only for what I would consider “advanced” athletes and people who engage in a lot of high intensity exercise.

This method allows them to replenish their glycogen stores allowing them to continue exercising in a high intensity manner.

Once again…Probably not necessary for 99% of us.

High Protein Ketogenic Diet

The High-Protein Ketogenic Diet (HPKD) is sometimes used for those with severe obesity.

Ideally, they will quickly transition to a (SKD).

It can also be used for individuals who want to maximize muscle growth, although I personally don’t think it’s necessary.

Too much protein can kick you out of ketosis so there’s a fine line and you really need to be meticulous with your measurements..

Protein is important on the keto diet, but too much of it will cause you to fall out of ketosis. If you are consistently eating more protein than is necessary for your body, your body will actually convert that protein into glucose, and use that glucose for energy. This is known as gluconeogenesis, which will actually break down your  lean muscle, and can also raise your blood glucose and insulin levels. Obviously, this will affect your ketosis, as you will have glucose fueling your body again.

Be very careful with this variation, and do your research thoroughly before choosing and implementing the HPKD.

Restricted Ketogenic Diet

Finally there’s the Restricted Ketogenic Diet (RKD) this variation is just as it sounds it’s a keto diet with restricted calories.

Most often you’ll see this in a medical setting and for very short periods of time. It’s also the most effective keto variation for fighting cancer, something more than one case study has demonstrated.

It’s advised that you never follow this variation without proper medical supervision.

That’s it…

See that wasn’t so bad.

Now you know five different variations of the ketogenic diet.

And as I said before you’re most likely going to choose one way to go and stick to it.

Ready to start? Our office went on a Keto Diet for a month… We quickly learned that 30 days was too much to start with but a 14 day diet plan was just right. Results were amazing! Everyone easily completed the whole 14 days and experienced incredible improvements in their health.
Try the Two-Week Keto Challenge Now

Which Type of Keto is Right For You?

Most programs you find out there are going to recommend the Standard Ketogenic Diet (SKD). And for most people that’s not necessarily a bad thing.

But you are NOT most people.

You see, you’ve found this blog and now I’m going to share a little secret with you.

And that secret is that if you REALLY want to get all of the benefits of the ketogenic diet, but would like to be able to eat more carbs…

Or if you’d like to be a little more flexible on your ketogenic diet without always having to do without your favorite foods.

Then You’re in the right place.

You see, we recommend the Targeted Ketogenic Diet (TKD) and for good reason.

It allows more flexibility in your carb intake, making it much easier to follow keto long term.

The Two – Week Keto Challenge Approach…

If I was to describe the Two-Week Keto Challenge in just a few words, I’d say health boosting, low-carb and delicious food.

When we started the Two-Week Keto Challenge, we didn’t focus just on the net carbs. Instead we focused on the lifestyle and created a plan that can help you achieve your goals while maintaining some degree of flexibility so that you don’t ever feel deprived.

And that’s important.

Because, as you probably already know, not all low carb foods are created equal. And if you follow some plans, you may be eating low carb, but you are still eating a lot of preservative and “unhealthy” additives which can sabotage all of your plans.

Keep in mind, no diet plan fits everyone but following a Targeted Keto Approach gives you more flexibility during the process.

If you’d like to learn more about how we approach keto…

Click below now to discover the health transforming Two-Week Keto Challenge .

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