If you’re curious about going keto, you’ve probably heard it’s a powerful way to burn fat, control blood sugar, and boost overall wellness. But did you know there are several different types of keto diets—each with its own benefits, challenges, and ideal user?
In this article, we’ll break down five common variations of the ketogenic diet to help you decide which might suit your goals and lifestyle best.
1. Standard Ketogenic Diet (SKD)
This is the most widely used version of keto and a great starting point for most beginners. It focuses on a macronutrient ratio of approximately 70% fat, 20% protein, and 10% carbohydrates, helping your body shift from using glucose to ketones for energy.
This metabolic switch can promote rapid fat loss and significantly improve glycaemic control in people with type 2 diabetes. But it’s not for everyone—those who are pregnant or have kidney issues should avoid this stricter form of keto unless medically advised.
In this method, focus on whole food fats like avocados, olive oil, and nuts to optimise results.
2. Targeted Ketogenic Diet (TKD)
If you’re regularly hitting the gym, the targeted keto diet might be your best bet. TKD allows you to consume extra carbs around your workouts, giving your muscles a quick energy boost without kicking you out of ketosis the rest of the day.
This version can help improve endurance and support muscle growth during high-intensity training. Still, it’s essential to monitor how your body reacts, especially if you have insulin resistance or are on medication.
Quick tip: Choose fast-digesting carbs like fruit or white rice 30–60 minutes before workouts.
3. Cyclical Ketogenic Diet (CKD)
Keto-cycling works well for people who want more dietary flexibility. It involves following the standard keto plan for 5–6 days, then increasing carbs for 1–2 days to refuel muscle glycogen stores and reduce keto fatigue.
Athletes, in particular, might benefit from this variation. In one study, elite endurance athletes on a cyclical plan saw improved performance and recovery compared to those on a continuous low-carb regimen.
Stick to complex carbs like sweet potatoes and whole grains during high-carb days for better nutrient density.
4. High-Protein Ketogenic Diet
This variation increases protein to about 30% of daily intake, making it ideal for older adults, bodybuilders, or anyone trying to preserve muscle mass while losing fat. Opt for lean proteins like chicken, turkey, and tofu, paired with healthy fats.
The added protein helps reduce appetite and improve satiety, according to experts. However, if you have compromised kidney function, speak with your healthcare provider before increasing protein intake.
5. Lazy Keto
Don’t want to track every bite? Lazy keto simplifies things by only focusing on limiting carbs (typically under 20g/day). You won’t have to log fat or protein, making it attractive for keto beginners or those seeking a more relaxed approach.
Though it lacks the precision of stricter methods, it can still lead to appetite suppression and weight loss, especially if your overall food quality is high. But like all diets, it’s not for everyone—particularly if you’re pregnant or managing chronic health conditions.
Quick tip: Stick to whole foods and avoid ultra-processed “keto-friendly” snacks that may be low in carbs but high in additives.
Key Takeaways
There’s no one-size-fits-all approach when it comes to keto. Whether you’re after weight loss, improved athletic performance, or better metabolic health, understanding the types of keto diets helps you find a version that fits your needs. The standard version offers structure and proven benefits. Targeted and cyclical plans suit active lifestyles. High-protein keto supports muscle maintenance, while lazy keto makes things simple. Choose what works best for you—and always consult your doctor before starting any new diet.
