Why “that’s not keto” is a crappy term and should be stopped. Read this. Right, in some forms of keto, BUTTER isn’t allowed. Stop saying “that’s not keto.” Keto is a metabolic process, NOT a food type. Do you know all the keto diet variations? Most don’t.
KETO VARIATIONS (some overlap or can be combined, but all are under 50 grams carbs per day):
Medical keto – very high fat (up to 90%) with Fat to Non-Fat Ratio 4:1 or 3:1 by grams, usually done for seizure control, not weight loss. Modified keto – Fat to Non-fat ratios closer to 2:1 or 1:1 (most of the weight loss keto plans below are types of modified keto)
Strict LCHF – approx 75% fat, 20% protein, 5% carb (with carbs under 20g/day and calories limited)
Moderate LCHF – similar ratios but carbs at 20-50g per day and calories more flexible Higher Protein Keto – approx 60% fat, 35% protein, 5% carbs (with carbs under 20g, protein as a fixed goal and calories limited)
Modified Atkins – ketogenic induction phase, then introducing limited carbs later.
Paleo keto – using no artificial or processed foods or sweeteners
MCT keto – supplemented with medium chain triglyceride oilsCyclic keto – 5 days per week at <20% carbs, with weekends off (usually for athletes)
Targeted keto – carbs vary specifically with amount of exercise each day (usually for super athletes)Intermittent
Fasting Keto – 1-2 low-carb meals per day with 16 hr fast (aka ‘Impulsive Keto’)
Keto Gains – high protein keto including supplements (done with weight training for muscle definition)
Palumbo keto – very high protein, 60% protein, 30% fat, 10% carbs on 6 days per week with 1 day carb-loading (usually for body-builders)
PSMF (Protein Sparing Modified Fast, aka Rapid Fat Loss Protocol) – a low fat, very low calorie keto (400-1200 calories)
Dairy-free keto Vegetarian keto – no meat
Vegan keto – no meat, fish, eggs or dairy
NB – I have not included a definition for a “Standard Ketogenic Diet” because that definition seems to depend on which of the above “schools” you come from, but they mostly agree on the importance of staying under 30 grams of carbohydrates and using actual grams of the nutrients (not percentages) to plan and track intake. (Because in the end calories DO matter and if you eat 5,000 calories in any ratio you won’t lose weight.
Targeted Keto RS – using RS 2/3 resistant starch ONLY
Cyclic Keto RS – using RS 2/3 resistant starch
ONLYAHP Keto – 20% or less saturated fats (what I use), 40% monosaturated fats, GABA supplementation
PV Keto – 20% or less saturated fats, 40% monosaturated fats, 40/40/20 ratios of Omega 3/6/9s specifically targeted to Parkinson’s
Avian Keto – No beef, pork
APH Keto – specifically targeted with no allergens (nuts, dairy, legumes, seafood, pork)
LGS Keto – Specifically for Lennox-Gastaut, Dravet, Doose, and Rhett syndromes with only LCFAs and no MCTA.
T21 Keto – specifically for Trisomy 21 (Down’s syndrome), high plant matter, zero bovine products.
CHARGE Keto – for the rare genetic disorder Hall-Hitner syndrome, opposite of T21 Keto, high bovine content with bovine glandulars and high DHA supplementation