Four Different Types of Ketogenic Diets

There are four different versions of the ketogenic diet. Learn about the different types of ketogenic diets, their similarities, differences and how they work.

By Megan O'Connell

Published September 29, 2020.

There are a variety of different versions of the ketogenic diet, however, only the standard and high-protein ketogenic diets have been studied extensively.

Cyclical or targeted ketogenic diets are more advanced methods of dieting and are primarily used by bodybuilders or athletes, who diet at extreme levels for physique or performance results.

Standard Ketogenic Diet

This is the most common version of the ketogenic diet. The standard ketogenic diet consists of a very low-carbohydrate intake, a moderate-protein intake and a high-fat intake.

Macronutrients are usually consumed in the following ratio:

  • 75% Fat
  • 20% Protein
  • 5% Carbohydrates

High-Protein Ketogenic Diet

This version of the ketogenic diet is very similar to the standard ketogenic diet, however, protein intake is kept at a much higher level.

Macronutrients are typically consumed in the following ratio:

  • 60% Fat
  • 35% Protein
  • 5% Carbohydrates

Cyclical Ketogenic Diet

Similar to the concept of "carb-cycling", this version of the ketogenic diet allows for periods of higher carbohydrate intake.

Typically, you would follow a low-carbohydrate diet, such as the standard or high-protein ketogenic diet, for 5 days of the week and consume higher carbohydrate levels on the remaining 2 days of the week.

Targeted Ketogenic Diet

This version of the ketogenic diet allows you to consume higher levels of carbohydrates directly before, during and after exercise.

The idea behind this type of ketogenic diet is that the additional carbohydrates will allow for more intense and effective workouts, with more efficient post-workout recovery.