Standard Ketogenic Diet (SKD)
The ketogenic diet has been rising in popularity due to its benefits and massive weight loss.
Since the beginning of keto has also emerged other versions of the diet. Is it as effective as the other diets?
Also, to receive the benefits of the standard ketogenic diet, you must track your macros and eat the right foods—while simultaneously avoiding certain foods.
Read on to find out more about the standard ketogenic diet (SKD), how it’s different from the other three diets, foods to eat, foods to avoid, and more.
How is the Standard Ketogenic Diet Different from Other Keto Diets?
The ketogenic diet has evolved over the years, with many different versions coming onto the scene.
- Cyclical Ketogenic Diet (CKD): Refeeding days allowed, with five standard keto days and two high-carb days.
- Standard Ketogenic Diet (SKD): About 5% carbs, 20% protein, 75% fat. Known for its low carb, moderate protein, and high fat.
- High-protein Ketogenic Diet: A difference in the standard keto diet around the protein, with the same 5% carbs, but 60% fat and 35% protein.
- Targeted Ketogenic Diet (TKD): Consume carbs only around workouts
The diet started with the standard ketogenic diet, but how is it different from the other keto diets? Let’s look at the main differences:
Other keto diets modify the carbs or the protein, mostly the carbs. The standard ketogenic diet has 5% carbs, which many people may find hard to hit with most of our foods containing sugar.
What Should You Eat on a Standard Ketogenic Diet?
For the standard ketogenic diet to work for you, it is imperative to eat the right foods.
The general rule is to take your calories, multiply them by the SKD percentage, and divide them into three groups: carbs, protein, and fat.
For example, a 2000 calorie diet multiplied by 75% is equal to 1,500 calories. Divide the 1,500 by 9, which is roughly 166.6 grams of fat. That is how much fat you should be eating on the SKD.
The general rule is as follows:
- 9 grams of fat in 1 calorie
- 4 grams of protein in 1 calorie
- 4 grams of carbs in 1 calorie
Overall, a 2000 calorie diet should consume:
- 166.6 grams of fat
- 100 grams of protein
- 25 grams of carbs
To hit your macros, you must eat specific foods. Continue reading to find out what foods you should eat and avoid while on the standard ketogenic diet (SKD).
Foods to Eat
Here is a list of foods to eat on the standard ketogenic diet (SKD).
Eggs are highly consumed on the standard ketogenic diet because of their fat and protein content. Most people go for pasture-raised eggs. Also, they’re affordable. Eggs are a staple of the SKD breakfast.
Meat and Fish
The easiest way to hit your fat macros is to eat lots of meat. While it is still possible to hit the fat requirement with nuts, people enjoy the ketogenic diet because of its unlimited meat options.
The types of meat you can eat on the SKD are:
- Poultry such as chicken and turkey
- Red meats such as grass-fed beef
- Pork such as bacon, pork belly
- Organ meats for its rich content
- Bison, elk, or any other game meat
- Fatty fish such a wild-caught salmon or others; sardines are affordable alternatives despite not being as fatty
Nuts, Nut Butters, and Seeds
Walnuts, macadamia nuts, almonds, and peanuts are excellent ways to get in your fat if you’re tired of meat.
Nut butters are easy ways to intake fat, such as peanut butter.
Seeds such as pumpkin seeds, flaxseeds, sunflower seeds are also great additions.
Nuts and seeds also contain carbs, but about four times more fat in each serving.
Avocado has become a staple around the standard ketogenic diet (SKD). You can eat it anytime, although many people eat eggs, avocados, and bacon for breakfast.
Butter, yogurt (low sugar), and cream are excellent dairy products to increase your fat.
Most keto dieters use almond milk or cashew milk instead of regular milk due to its carb content.
Cheddar, mozzarella, cream cheese, goat cheese, or any full-fat cheese are allowed on the standard ketogenic diet.
Mushrooms, broccoli, asparagus, artichoke, or any other non-starch vegetables are allowed. Tomatoes are allowed, but be careful of its carb contents, as it is a fruit.
Don’t be afraid to spice it up with lemon juice, fresh herbs and spices. Salt may be necessary, such as sea salt or pink salt, as the ketogenic diet can be rough without electrolytes. However, also ensure not to over consume salt to prevent your body from holding water.
Healthy fats (oils)
When it comes to cooking or making your food interesting, many people use avocado oil, coconut oil, and olive oil.
Foods to Avoid
These are the foods you should avoid on the standard ketogenic diet (SKD). They will mostly contain high carbs.
Soda and Sweet Drinks
Avoid soda or any other high carbonated drink at all cost, unless it’s sparkling water.
Other drinks with massive amounts of sugar are sports drinks, sweetened teas, and fruit juices.
If you’re a coffee lover and enjoy iced coffee, it is best to create your own at home, as iced coffee in stores and coffee shops will contain enough sugar to “kick” you out of ketosis.
Bread will become one of the hardest foods to avoid, as it’s a food item that makes us feel satiated. However, it’s starch and contains many calories. Most people see their weight drop by stopping eating bread alone.
While they may seem obvious, the ketogenic diet makes it hard to cheat, especially with desserts. That’s why there are many keto-friendly cookies with low carb content and high fat.
Beans and legumes
Black beans, pinto beans, and others may be a staple for many people to eat daily. However, beans and legumes contain high amounts of carbs and must be avoided on the ketogenic diet.
It’s time to stop eating oatmeal for breakfast, as one serving is enough to bypass the 5% carb requirement. Also, other grains such as rice, cereals, tortillas must be avoided unless they are low carb.
Unless you have gone all day without eating carbs, a glass of beer may not hurt. However, many alcohols are starchy and can spike your blood sugar. Many sugary alcoholic drinks are also not allowed. It is best to avoid all alcohol, especially at the beginning of your diet.
Pros and Cons of Standard Ketogenic Diet vs. Others
Here are the pros and cons of the standard ketogenic diet vs. other diets.
- Massive weight loss at a quicker pace due to carb restriction
- Become fat-adapted with ketosis
- It may help those who are prediabetic or with type 2 Diabetes to relieve symptoms
- May reduce acne due to low carb requirement
- Difficult to maintain with 5% carb requirement
Now that you have learned about the standard ketogenic diet (SKD)—consider trying out the diet!
While it may not be for everyone, it is a diet where you can still eat your favorite foods while losing weight.
Lowering your carbs from 100 grams a day to 25 grams will be the most challenging, as the “keto flu” may occur with your body becoming fat-adapted, also called ketosis. Once your body has adapted, your body begins to burn fat as fuel, increasing fat loss.
Overall, follow our guide on what foods to eat and avoid to start your journey today. Don’t forget to track your macros!