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Texas Keto Couple: 8 Types of Keto Diets to Try for Weight Loss

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Follow a ketogenic diet? Discover the various variations of the keto diet that people follow in order to lose weight, as well as the varied approaches to keto that work for you.

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There are many different types of the keto diet, so choosing one that best suits your needs is essential. Some variations are simple and easy to follow, while others may require more work. If you are unsure which type of keto to choose, it is best to seek professional advice. A licensed nutritionist can help you make the right decision for your individual needs and circumstances.

Do you want to explore all the various ways to approach keto? Contact the Texas Keto Couple!

1. Strict Keto Diet

A strict keto diet can be challenging to follow for beginners. Those on a strict version of keto must avoid any kind of processed food that contains carbs, especially wheat flour. Instead, they should substitute almond or coconut flour and stay under 20 grams of net carbohydrates daily.

You can still enjoy some of your favorite beverages while on different types of keto. Water is a good choice and should be sugar-free. Adding fresh mint or lemon peel to your water will give it a nice flavor. You should also limit alcohol consumption, but low-carb drinks such as tequila or vodka mixed with soda water are acceptable.

The standard keto diet requires strict adherence to the food list. Its goal is to put the body into a state of ketosis, characterized by burning fat for energy. As a result, you need to eat a lot of fat, little protein, and small amounts of carbohydrates.

2. Lazy Keto Diet

A lazy keto diet is less rigid than the strict types of keto and includes higher carbohydrate fruits and vegetables like butternut squash, corn, and parsnips. You can also enjoy low-carb fruits like blueberries, strawberries, and unsweetened Greek yogurt. The lazy keto diet is far less restrictive than the traditional keto diet, but it still requires some effort on your part to stay on track.

The strict keto diet requires constant monitoring of calories and ketones produced by the body when it enters ketosis. However, some people find it difficult to follow this plan, and have harmful side effects because they are either unaware of the science behind it or are not mentally prepared to stop eating carbohydrates. The lazy version of keto is best suited for people ready to make a lifestyle change but not interested in strict ketosis.

3. Targeted Keto Diet

The targeted keto diet is popular with athletes and active individuals. Unlike traditional ways to approach keto, this one allows you to eat an additional 20 to 30 grams of carbohydrates before and after working out. You can eat between 70 and 80 grams of carbohydrates daily from fruits, vegetables, dairy products, and grain-based foods. This allows you to cycle in and out of ketosis and eats a more balanced diet. This approach is also called keto cycling.

Targeted keto includes different versions of the keto diet explicitly designed for people who need to increase their performance during intense workouts. It involves a low-carb diet that allows you to eat carbohydrates before and after working out. However, avoid foods high in fructose because your muscles do not readily use these as energy.

4. Cyclical Keto Diet

Cyclical keto is a version of keto that varies in terms of the number of carbohydrates consumed daily. While a standard ketogenic diet requires 50 grams of carbohydrates or less per day, some athletes or highly active people may benefit from added carbs. The cyclical keto diet is a way to maximize the benefits of ketosis and incorporate carbohydrates strategically. The cyclical keto diet works by choosing five to six days each week when you will eat higher carbohydrate-containing meals.

For this phase of the diet, your daily diet should consist of 70% to 80% healthy fats, 15% to 25% lean protein, and only 5% carbohydrates. The higher carb day is a day when you can eat more carbohydrates, typically around 30 grams per day. This helps your body to enter ketosis more quickly. Ideally, this phase will last five to six days.

While the standard types of the keto diet are low in carbs and high in fat, the cyclical keto diet involves increasing your carbohydrate and protein intake on high-carb days. This allows your body to go through the energy-sparing benefits of nutritional ketosis and replenish glycogen stores.

5. High-Protein Keto Diet

The high-protein keto diet is a relatively simple way to lose weight. Protein is broken down into amino acids and used as energy in the body by drastically reducing carbohydrates. However, it is essential to note that not everyone responds the same to protein.

When switching to this version of keto, it is essential to consult with your doctor or registered dietitian. In addition, make sure to listen to your body and monitor how you feel. You may need to change your diet or add carbs if you feel uncomfortable. The best way to figure out whether you're ready to begin a keto diet is to try it out for four to six weeks to see how you react.

This program is an excellent option for people who want to cut carbs while still sticking to a high-protein keto diet. While it is similar to a standard keto plan, it allows for any food source with at least a small amount of protein. This is especially helpful if you are short on time or want to try different types of keto but don't want to cook or shop. A meal kit will make your life easier and help you to maintain your desired level of ketosis.

6. Mediterranean Keto Diet

The Mediterranean keto diet focuses on eating foods with low amounts of carbohydrates and sugar. While this version of keto does not forbid carbohydrates, it limits the amount you consume and encourages the consumption of healthy fats. Avocados, vegetables, and fish are all excellent sources of healthy fats. You can also eat a lot of salads, which are excellent sources of fiber, vitamins, and minerals.

The Mediterranean diet also discourages alcohol, especially during the summer months. In addition, you should avoid blended frozen drinks and Pina Coladas, as they contain 43.7 grams of net carbs per serving. The Mediterranean ways to approach keto are also associated with lower LDL cholesterol and lower triglycerides, two types of blood fat that contribute to the hardening of the arteries.

7. Dirty Keto Diet

The dirty keto diet is an offshoot of the popular clean keto diet. While both ways to approach keto have the same macronutrient guidelines, they differ in many ways. For example, the OG keto diet allows you to consume 60-75% of calories as fat, 15-30% in protein, and five to ten percent in carbohydrates. However, the dirty keto diet allows for more dairy products and processed cheese.

Unlike the clean version of keto, the dirty keto diet allows you to eat foods that are considered traditional off-limits. This diet also allows you to eat fast food multiple times a day while keeping your carb intake below 20 grams daily. Since the dirty keto diet is less restrictive, it may be easier to stick to. Some people who tried it said they lost more weight than those who did the clean keto diet.

8. Keto 2.0

There are several different types of the keto diet, each with advantages and disadvantages. Some are best for weight loss, while others are better suited for active individuals. There are benefits to both types, including enhanced athletic performance and increased muscle mass. Those who want to build lean muscle and lose fat may benefit from a high-protein ketogenic diet . However, it is essential to note that excessive protein intake may derail ketosis.

Foods allowed on the keto diet include grass-fed beef, eggs (omega-3), and non-starchy vegetables, such as avocados and parsnips. Additionally, it is best to avoid foods with high carbohydrate content, including processed vegetables. And, if you want the most benefit from your version of keto, it is recommended to include some light exercise as part of your routine.

Although the keto diet has similar rules, different versions of the keto diet may be easier to adhere to than others. Some variants may seem easy to follow initially but may not be beneficial in the long run. Therefore, you should always seek advice from a licensed nutritionist before starting a keto diet.

Do you need expert help to find the best version of keto for you? Call the Texas Keto Couple!

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8 Different Types of Keto Diet to Follow for Weight Loss - Texas Keto Couple

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There are many different types of the keto diet, so choosing one that best suits your needs is essential. Some variations are simple and easy to follow, while others may require more work. If you are unsure which type of keto to choose, it is best to seek professional advice.

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Top Hacks And Tips to Make your Keto Diet more Healthier 

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Top Hacks And Tips to Make your Keto Diet more Healthier 

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Do you follow keto daily? These are the best keto hacks and tips that will help you to make your keto diet more healthier. Follow this blog if you are into Intermittent Fasting and Keto Diet.

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While there's no need for extreme measures, you may find that many of the keto hacks can improve your success significantly. However, some of them may not be right for your body. It's best to know what each one can offer you and what they may not. Don't try them based on popular opinion. Instead, learn what works for you. Reach out to us for more information on Keto Diets .

Steps for a Healthier Keto Diet - Keto Tips and Hacks

1. Intermittent Fasting and Keto

2. Whole Food Swaps

While the keto diet is notoriously low in fat and carbohydrates, you can still make smart food swaps to have a healthier keto diet . Instead of corn starch in your morning cereal, opt for almond flour. You'll be eating less fat and carbs with almond milk, which is also dairy-free. Those who are lactose intolerant can also opt for almond milk as an alternative to a healthier keto diet . For rice, switch to quinoa, a low-carb grain with a similar texture to the rice.

3. Go for Keto-Friendly Snacks When Traveling

4. Ordering Food at Restaurants

5. Grass-Fed Beef

Grass-fed beef is a much healthier source of protein than conventional beef. Its micronutrient profile is extensive, and it contains a lot of omega-3 fatty acids. This fatty acid helps reduce body fat and increase muscle. Grass-fed beef is also rich in CLA, a beneficial fatty acid that has been proven to improve insulin sensitivity. It's the best meat option if you want a healthier keto diet, as it has numerous health benefits. As with other meat products, it's best to opt for grass-fed beef meat if possible.

6. Keeping Avocados in Kitchen

Including Avocados in your recipes can be a great way to maintain a healthier keto diet. One of the most popular fruits on the Keto diet, avocados are an essential part of many recipes and can be kept in the freezer to be used as a base for smoothies and other keto-friendly meals. Having avocados in your kitchen can be one of the most effective and simple hacks for Keto Diet.

7. Having Lettuce Cups Ready

8. Be Mindful of Calories You Consume

The keto diet is a great way to lose weight while still eating various foods. To stay on track with the diet, you should try to plan your meals and stick to the food you measure out. Avoid adding extra ingredients to your meals, as they will add more calories than you want. These keto tips and hacks will help you stick to your diet and lose weight easier. Reach out to us to know how a healthier keto diet can help you maintain weight in the long run.

9. Home-Cooked Meals

A home-cooked meal is a perfect way to satisfy your sugar cravings on a keto diet. The best part about home-cooked meals is that you won't have to spend much money on food. You can prepare a meal for yourself in a matter of minutes and enjoy it with your family. You can follow a healthier keto diet using organic ingredients to prepare your home meals. If you are looking for healthy keto diet recipes, the most helpful keto tips , and hacks, get in touch with Texas Keto Couple now!

10. Never Underestimate Your Meal Plannings

11. Overcome The Weight Loss Plateaus

12. Low-carb salads

For a healthier keto diet , try eating more vegetables and fewer carbs. Prepare low-carb salads with green vegetables. You can use avocado or olive oil to top your salad to make it more delicious and edible. You should also avoid using too many high-carb ingredients in your salad. This diet reduces overall carbohydrate intake and promotes weight loss through ketosis. For more such keto tips and hacks , contact our Keto experts at Texas Keto Couple now!

Key Takeaways

Intermittent fasting and Keto, swapping whole foods, and meal plannings are essential in achieving your ketogenic goals. They help you keep the right balance between eating a healthier keto diet and staying within your budget. It will also help you avoid mindless eating out when you're in a hurry. Once yo u get used to eating these foods, you'll find it easy to stay on track with your keto diet. And once you've done this for a while, the keto diet will become a lifestyle.
Below we have gathered the most frequently asked questions on keto tips and for a healthier keto diet:
What is the best keto diet hack?

Can you have a cheat day on keto?

It's advisable to avoid cheat days or cheat-meal if you are following a keto diet. While the keto diet may seem strict to you, its health benefits are unsurpassable.

What is the easiest way to do keto?

Limit your carb intake, drink plenty of water, and follow your ketogenic diet as much as possible.

Are keto diets actually healthy?

While Keto is not recommended for those with chronic conditions involving their pancreas, liver, or gallbladder, with professional guidance from Keto experts, anyone can follow a ketogenic diet for its maximum benefits.

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12 Tips to Make Your Keto Diet Healthier- Texas Keto Couple

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While there's no need for extreme measures, you may find that many of the keto hacks can improve your success significantly. However, some of them may not be right for your body. It's best to know what each one can offer you and what they may not.

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Pros and Cons of Ketogenic Diet in 2022 - Texas Keto Couple

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What is benefits and drawbacks of the keto diet in 2022? Here are the latest ketogenic diet pros and cons that may help you to get fit. Know about keto food and more!

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The ketogenic diet pros and cons in 2022 - Texas Keto Couple

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What is benefits and drawbacks of the keto diet in 2022? Here are the latest ketogenic diet pros and cons that may help you to get fit. Know about keto food and more!

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Keto Packages-Online Weight Loss Coach Houston-Texas Keto Couple

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Keto Packages-Online Weight Loss Coach Houston-Texas Keto Couple

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Browse a variety of keto coaching packages with a wide variety of meal plans and information to get started with a weight loss coaching program. Check us out online!

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This package includes the info from Basic Package PLUS Scheduled assessment call/zoom Current food intake inventory/analysis Custom tracking app macro set up (Carb Manager app) and links to training videos. Scheduled Accountability calls/zooms per month.Instant Access for keto coaching questions, accountability, and support will be provided utilizing the Voxer app for clients of this package.Access to private accountability group will also be provided.

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Keto Packages-Weight Loss Coaching Program Houston-Texas Keto Couple

# data[].attributes.attachment_link.description
This package includes the info from Basic Package PLUS Scheduled assessment call/zoom Current food intake inventory/analysis Custom tracking app macro set up (Carb Manager app) and links to training videos. Scheduled Accountability calls/zooms per month.Instant Access for keto coaching questions, accountability, and support will be provided utilizing the Voxer app for clients of this package.Access to private accountability group will also be provided.

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Top 8 Questions People Ask About Keto Diet For Men - Texas Keto Couple

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Top 8 Questions People Ask About Keto Diet For Men - Texas Keto Couple

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We have all heard people raving about being on the Keto diet and loosing tonnes of weight. A quick walk down the supermarket aisle, and you will see a bunch of foods with the word "keto" on the label. You can see everything from keto milk chocolate to keto cheese crisps.

But what really is a Keto diet, and what does it entail? And what are its health benefits, specifically for men? Let us do a deep dive into all things keto. We will also take a look into the most-asked questions about the Keto diet for men.

1. What Is a Keto Diet?

Keto is short for ketogenesis. A keto diet is basically one that is low on carbohydrates, moderate on proteins, and high in fat. Yes, you read that right - a keto diet is high in dietary fat! The aim of the Keto diet is to make the body trigger ketosis.

Ketosis is a state in which the body starts burning fat as its number one source of fuel. A Keto diet aims to make the body reach this state by relying heavily on fat and protein intake and going super low on carbohydrates.

2. How Does Weight Loss by the Keto Diet Work?

To understand how the keto diet works, we need to understand how the human body functions. Normally, your body burns glucose to get the energy it needs to function. This glucose is derived from carbohydrates, which are usually the main component of everyone's standard diet.

Now, if the body does not have the appropriate amount of glucose that it needs, your body automatically goes to its number two source of energy - ketones. Ketones are compounds that the liver makes from the body's fat reserves when the insulin level is low.

A keto diet of high fat, moderate protein, and low carbohydrates compels the body to create more ketones. The keto diet then compels the body to burn these ketones and this, by extension, results in the burning of fat. This burning of ketones is called ketosis, and that is from where the keto diet derives its name.

Now that we understand how the body responds to a keto diet, let us get into the nitty-gritty and look at some of the most-asked questions about the Keto diet for men.

3. What Are the Benefits of the Keto Diet Plan for Men?

The low-carb, high-fat keto diet works very well for most men. Studies show men who follow the keto diet, along with the required exercise schedule, feel more energetic than before. This is basically because overindulging in carbohydrates can cause fatigue. When you shift your primary source of energy to fat, it gives your body more stability.

4. Does a Keto Diet Help Increase Testosterone Production in Men?

Yes, it may. The keto diet keeps body weight in check by reducing carbohydrate intake; by supplying the body with fats, it also helps support healthy hormone production. A small-scale study of over 1600 men over the age of 40 has shown a decrease of 2% in testosterone levels for every point increase on the BMI scale.

5. What Foods Can the Keto Diet Include?

A keto diet can include any and all items that have high-fat contents. The great thing about this diet is that a lot of the foods that we normally have are keto-friendly. Here is a detailed but not exhaustive list of the best eight foods you can include in your keto diet this summer:

6. What Foods Should You Avoid When on the Keto Diet?

Most vegetables are Keto-friendly. But, be mindful that there are vegetables that are best avoided when on this diet. Some of these are:

7. Is Keto the Best Diet for Men?

Unfortunately, there is no right or wrong answer to this. A lot of factors go into determining the right diet for a body type. These vary from personal goals to diligence to the kind of weight loss you are aiming for. That said, going low-carb works for a lot of men. You can rest assured that the keto results men experience are top-notch.

In a randomized study, 13 women (all premenopausal) and 15 obese men were asked to either opt for a very low-carb keto diet or a low-fat diet. Both men and women responded better to the low-carb keto diet. Men lost more overall fat mass, body mass as well as trunk fat mass when on the low-carb keto diet.

The keto diet has also been shown to help build as well as preserve muscle in men. So if this is an area of interest for you, this may be something to consider seriously.

8. How Will My Body React to the Keto Diet?

Since every single body is unique, the reaction varies from person to person. Most people who go on the keto diet can experience an initial drop in energy. This is because the body is adjusting to the drop in carbohydrate intake. But this is usually just an initial hiccup and is commonly referred to as the Keto flu. It is the period of adjustment that your body makes as it retrains to burn fat instead of carb for energy. It is a good idea to monitor your blood glucose level during this period.

Now post the keto flu, you will notice a number of positive changes in the body. If you are obese, the keto diet helps remove excess water from the cells. This results in a slimmer look (bye-bye bloating). You will also notice more muscle definition with respect to Keto diet results men achieve.

Please note that you absolutely should not make any major changes to your diet, or your lifestyle in general, without a detailed discussion with your healthcare provider.

Conclusion

Nutrition accounts for about 90% of anyone's weight loss journey. This is one of the reasons a lot of people see very good results as far as weight loss is concerned when they go on the keto diet. If you want to adopt a ketogenic diet to feel healthier in life, get in touch with the Texas Keto Couple.

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Top 8 Questions People Ask About Keto Diet For Men - Texas Keto Couple

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We have all heard people raving about being on the Keto diet and loosing tonnes of weight. A quick walk down the supermarket aisle, and you will see a bunch of foods with the word "keto" on the label. You can see everything from keto milk chocolate to keto cheese crisps.