It’s important to note that there are different versions of the keto diet, each tailored to individual health needs and goals. Here, we’ll outline these variations and suggest which type might suit different individuals best.

Note: “It’s important to note that a large percentage of the global population (about 68%) has difficulties with lactose absorption and may not be able to consume dairy products.  A popular and common component of the keto diet is cheese or other forms of dairy products.  It’s advisable to assess your tolerance for dairy and adapt your dietary choices accordingly.”

Standard Keto Diet

• • This is the most common type, focusing on high fat, moderate protein, and very low carb intake, typically with a ratio of 75% fat, 20% protein, and 5% carbs. It aims to induce ketosis, where the body burns fat for fuel instead of carbohydrates.

Cyclical Keto Diet 

• • This variation involves alternating between periods of strict keto and higher carb intake. For example, following keto for five days and then having two higher carb days. It may help athletes or individuals with intense physical activity replenish glycogen stores while still reaping the benefits of ketosis.

High Protein Keto Diet 

• • Similar to the standard keto diet, but with a higher proportion of protein, typically with a ratio of 60-65% fat, 30-35% protein, and 5-10% carbs. It’s often favored by those who are more physically active or aiming to build muscle while still maintaining ketosis.

Mediterranean Keto Diet 

• • Combines the principles of the traditional Mediterranean diet with keto guidelines, focusing on whole, nutrient-dense foods like fish, olive oil, nuts, seeds, and plenty of vegetables. It emphasizes healthy fats and leans towards a lower intake of red meat compared to standard keto.

Dirty Keto (we don’t recommend this)

• • This approach prioritizes low-carb and high-fat foods without much regard for food quality. It may include processed and fast foods as long as they fit the macronutrient ratios of the keto diet. While it can lead to weight loss, it may not support overall health due to the lack of emphasis on nutrient-rich foods.