There are so many different subcategories
of the ketogenic diet nowadays.
But what I'm going to focus on in this video
is just the five main forms of the ketogenic diet.
Now, if you want to get down to really the nitty gritty
the ketogenic diet is just the ketogenic diet.
Now, all these different subcategories
that I'll talk about are just various forms
that people have really kind of changed or altered
to fit their specific lifestyles,
and as the ketogenic lifestyle tends to evolve
and more people do it,
I think we'll see more and more of these different forms.
So the first one we have to talk about is
the basic, standard ketogenic diet.
This is traditionally a 75% intake of fat,
20% intake of protein,
and 5% intake of carbohydrates.
Now there's a lot of evidence that shows
that a Traditional Standard Ketogenic Diet is phenomenal,
and the main study that I would like to reference
in terms of the longevity piece is going to be
the Virta Two Year Health Study
beause it took a look at subjects that had been doing keto
for two years.
And the biggest piece here
with a traditional standard ketogenic diet
is there is a 74% adherence rate
over the course of two years.
That is earth shattering.
That is so amazing because that is such a high adherence.
So this is sort of your foundational ketogenic diet
with this macro nutrient breakdown.
Great for all kinds of things
ranging from modulating inflammation, gut health,
brain health, all kinds of different things.
But most of all, modulating the glucose levels
and reducing weight, this is the standard.
The next form of the ketogenic diet is going to be
the Therapeutic Ketogenic Diet,
and this is 90% fat, 9% protein,
and less than 1% carbohydrate.
This is used for therapeutic conditions,
neurological conditions, epilepsy,
things like that.
And the goal here is to get your ketones really high,
above three millimoles (3.0 mmol/L),
because we have seen in patient populations
with neurological conditions,
that higher levels of ketones tend to improve symptoms.
A lot of the reasoning behind why isn't known.
We do know that ketones burn cleaner,
so that could have something to do with the fact
that it's less stress on the brain
for people who have these neurological conditions.
Anyhow, the point is to get the ketones higher.
We want to get them high, especially with therapeutic ketosis.
That's again, that's where Keto-Mojo comes in handy
because if you are measuring your ketones,
you want to make sure you're doing so accurately,
and not using urine strips.
You want to be using blood ketone testing
that tests beta-hydroxybutyrate,
which is the primary ketone body that we want to look at.
So it needs to be over three millimoles
if you're doing therapeutic ketogenic dieting.
Anyhow, then we move into one of my personal favorites
which is Cyclical Ketogenic Dieting.
This is where you have periods of time
where you cycle out of ketosis
to keep your body somewhat adapted to utilizing glucose
as a fuel source.
Now, this isn't for the everyday person.
This is for someone that is a little more
of an extreme athlete, perhaps a football player,
or someone who's doing a lot of anaerobic activity
and needs to still be able
to make sure they're adequately fueled with glucose.
Now I will say, as you do the ketogenic diet
for a longer period of time,
your body finds ways to create glucose,
from proteins, from fat, from other breakdowns,
it just does.
But, if you're concerned with this
and you need an extra boost of carbohydrates
for whatever explosive reason,
then cyclical ketogenic dieting is great.
Okay, that's where you do something like,
three or four days on ketosis, one day off.
Three or four days back on, one day off.
Or, the other form is where you go
for two or three months at a time ketogenic dieting,
and then take two weeks off.
Now, they all come with their pros and cons.
The pros being, yes,
you do become somewhat more glucose adapted
and less risk of glucose intolerance,
but the cons are just like learning a language,
your body isn't as efficient at utilizing those ketones
as it would be if you were to just dive in full bore.
But once again, that's where measuring comes in handy
because if you are doing a cyclical ketogenic diet,
you want to frame it in such a way
that once you do have your carbohydrates,
you get back into ketosis as quick as possible,
and you're going to be able to identify that with your meter.
Okay, then we go Targeted Ketogenic Dieting
which is very similar to cyclical ketogenic dieting
except you're adding carbohydrates only
at the end of a workout.
And quite frankly, that's the best time to do it anyway,
because you're likely already kicked out of ketosis.
At the end of a workout, you're going to be out of ketosis
because your body up regulates glucose utilization
at that point.
Working out just drives down ketones
because it burns them up,
and it drives up glucose because there's a demand.
So what that means at the end of a workout,
if you measure your ketones,
you might find you're out ketosis.
So, you might as well, if you're going to carbohydrates,
have a little bit at that point and time.
This is called targeted keto
because it's very targeted with your time frame
when you have your carbs.
Then, the last one I want to talk about is True Zero Carb
or Carnivore,
which is really gaining a lot of popularity right now,
and more so than the macro nutrient breakdown
of it being, you know, pretty much 50% protein, 50% fat,
and 0% carbohydrates.
More importantly than that is that it's an elimination protocol,
so people feel really good
because they're eliminating foods
that could be inflammatory to them.
In a world with so many processed foods,
and so many different varieties and foods
from all corners of the world,
it's hard for us to identify what we really resonate with
as far as a food from the digestive system
and the metabolism standpoint.
So, if you reduce all those risks
and you go back to basic meat,
you're not going to have those issues.
So people end up having a lot of success with that.
But once again, we see ketone levels all over the place
depending on how much protein people have
etc., etc.
So that's again where the Keto-Mojo meter comes in handy
because it helps you out with that.
Helps you identify
what your perfect macro nutrient ratio should be.
And I hope you that you understand,
the whole premise of this video is to show
that although there are different macro nutrient ratios,
and although there are different profiles,
at the end of the day,
it all comes down to how you feel, your bio-individuality,
and being able to test with the gold standard,
the Keto-Mojo meter.
So as always, keep it locked in here with Keto-Mojo,
thanks for watching.
I'll see you soon.