Low Carb

The Low Carb (Or Keto) diet does what it says on the tin. You eat less carbs. As with the fasting diets we've talked about, there's various types of keto diets:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

  • Clean Keto vs Dirty Keto: Both of these diets are keto friendly. You might have researched keto and found "Hey! I can eat bunless cheeseburgers topped with juicy bacon and that's fine??" and well, yes. That's totally allowed in the keto diet, it doesn't break any rules. However there's a lack of nutrients in there, and this is what we call Dirty Keto. It's essentially sticking to your macros of Low carbs, high fat and good protein but means you get to eat all the bacon, the cheese, the fried eggs etc that you want. You might start to feel slugish after a while though, because you aren't getting the goodness from foods. That's where we have Clean Keto. With Clean Keto you'll be indulging more in low carb vegetables, such as kale and avacado. You'll have more whole foods and be opting for the higher quality meats. That said, everyone loves a treat, so we recommend the 80:20 rule of 80% Clean, 20% Dirty. Or in other words, be smart and eat your greens with your chicken that's been raised on their high quality feed for most of the week, but on Fridays you can throw cheesy steaks and a bowl of bacon into you.