While the popularity of the Keto 2 Pick ( Keto Diet ) continues to climb and more people begin to recognize all of the various health benefits it provides, another question is: which kind of ketogenic diet is best for you?

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Yes, surprisingly, there is more than 1 type of ketogenic diet.

It’s imperative to pick the ketogenic eat fewer carbs that best fits your individual needs and wellbeing objectives. Every sort of diet is right for a particular way of life.

The Four Keto Diet Types

There are four distinct keto diets you’ll be able to follow depending upon your objectives.

By way of example, if you’re an individual who leads an incredibly active way of life or whether you’re an athlete who performs high-intensity training, there’s a keto diet for you. If you aim to shed weight and reach your optimal health naturally, there’s a diet plan for you too:

  • Fat reduction and Therapeutic Purposes: The Standard Ketogenic Diet (SKD)
  • Exercise Performance: Targeted Ketogenic Diet (TKD)
  • Weight lifters or Athletes: Cyclical Ketogenic Diet (CKD)
  • High Protein Needs: High-Protein Ketogenic Diet

Each diet type is different from the recommended internet carb intake per day.

When after the ketogenic diet plan, the concept isn’t to eliminate carbs out of your diet. The goal is to ensure that your body does not rely on them since the critical source of fuel or energy. The saying,’not all carbohydrates are created equal’ is kept pure from the keto diet.

Net carbs are the actual Number of carbs you are left with after you subtract the grams of fiber per serving in the total number of carbs per serving (Net Carbs = Total Carbs — Fiber).

The Normal Ketogenic Diet

The normal Ketogenic Diet (SKD) is the most frequent variant of the ketogenic diet and by far the best version of the diet plan to begin with if you are beginning keto.

This diet is the only used to describe the ketogenic diet and is the best form for the massive majority of people to follow.

The basic rules are:

  • Consumption of 20-50 grams of net carbs Every Day
  • High fat intake
  • An intake of 30 grams of net carbs or less will generally cause ketosis.

The Targeted Ketogenic Diet (TKD)

The Targeted Ketogenic Diet (TKD) is”targeted” for workout energy especially. “Targeted” significance is eating right before or after workout times.

The TKD is best for people who know their limits and that which pushes their body out of ketosis. This sort of ketogenic diet is ideal for maintaining exercise performance and permits for glycogen re-synthesis without interrupting ketosis for long periods of time.

If you’re seeking to try out TKD, the target for 25-50 g of carbs or less around 30 minutes to an hour before exercise. This would make your carbohydrate intake for the day.

This type of diet is perfect for those who won’t (or don’t need to) partake in extended carbohydrate loads such as the cyclical ketogenic diet (CKD), and aren’t prepared to perform the total amount of exercise are necessary to optimize a CKD diet plan.


The kind of carbohydrates ideal for TKD may be digestible carbs with a high glycemic index.

Choose foods high in glucose and avoid fructose. Fructose would rejuvenate the liver instead of muscle glycogen which is what the keto diet attempts to prevent.

This helps prevent disruption of ketosis because the carbs are burned fast and efficiently for training. If you are getting the majority of your carb intake around your workout times, be sure hidden carbs do not become a matter throughout the rest of the day.

Extra carbs have been recommended to those who live active lifestyles or athletes that perform high-intensity exercise on a regular basis; however recent studies show this doesn’t need to be the situation.

The Cyclical Keto Diet (CKD)

The cyclical ketogenic diet (CKD) is similar to the concept of intermittent fasting, including’down and up’ days, or a 5/2 day cycle. This is called”carb-loading.”

Carb-loading is changing times of following a ketogenic diet with times of high-carb intake. The high-carb days can end anywhere from 24-48 hours. CKD generally requires about 50 g of carbohydrates per day through the initial phase and approximately 450-600 g of carbs during the carb loading phase.

Like the TKD, the CKD can be better for men and women who know their limitations and cannot break through their boundaries without the use of carbohydrates.

This type of ketogenic diet is most useful for bodybuilders and other athletes to help optimize fat loss while building lean mass.

More advanced athletes that perform a lot of high volumes and higher intensity would be in the maximum advantage for the optimization of this type of keto diet. The objective of CKD would be to fully deplete muscle glycogen between the carb loads while the TKD has an aim of keeping muscle glycogen at a reasonable level.

The High Protein Ketogenic Diet

The high protein ketogenic diet is comparable to SKD, however with additional protein.

While you’re adding protein to your daily diet at the SKD, it will not be sufficient to raise your blood sugar and kick you out of ketosis.

There’s a misconception concerning the keto diet that overeating protein can put you out of ketosis due to gluconeogenesis (GNG). That’s just a myth.

GNG is a very stable procedure. It’s not easy to boost t the rate of GNG even with extra protein.

Gluconeogenesis (making glucose from non-carbs) does not work at the same speed as carbohydrate metabolism (producing sugar from carbs).

When you consume chocolate cake, your blood sugar spikes in response to this sugar in a small window of time.

When you eat more protein, your blood glucose does not spike precisely the identical way because GNG remains steady.

The Types of Keto Diets and Muscle Maintenance

Worried about losing muscle onto the keto diet? There are a few mechanisms that contribute to muscle maintenance and growth over the keto diet.

We know by now that during ketosis, the liver produces ketones in the absence of carbohydrates. These ketones contain protein-sparing properties which prevent the breakdown of muscle.

Adrenaline is also an essential factor in maintaining muscle mass throughout ketosis. When blood sugar is low, it sends a strong signal for adrenal secretion. This secretion has shown that adrenergic influences can also regulate lean muscle protein mass.

When our blood sugar drops from the decreased carbohydrate consumption, our bodies transmit a signal to the adrenal gland, enabling it to release epinephrine. Muscle protein is affected by these influences from the adrenal gland as a result of their hormonal activity of preventing the breakdown of muscle.

The following mechanism brings us back to the high protein ketogenic diet plan. This diet emphasizes a higher protein intake than generally recommended while in ketosis.

Adequate protein consumption is a significant factor in maintaining muscle mass.

Though it first looks like a relatively low intake of protein, remember that once your body becomes keto-adapted, utilizing fats and ketones for energy allow it to rely on those fuel resources rather than protein.

That means you are always going to have a sufficient amount of protein to the ketogenic diet if you follow the macro recommendations.

Benefits of Keto 2 Pick

  • Weight Loss
  • Helps to control Diabetes
  • Reduces Triglycerides 
  • Increases good Cholesterol
  • Stabilizes the pressure 
  • Protect against Cancer
  • Helps to fight the metabolic syndrome
  • Anti-ageing Agent 
  • Reduces the Pai syndrome 
  • Protects against the diseases of Cardiovascular System 
  • Positive Effects On Epilepsy

Side Effects of Keto 2 Pick

  • Hypoglycemia
  • Constipation
  • Diarrhoea
  • Frequent Urination
  • Drowsiness And Dizziness
  • Muscle Cramps
  • Sugar Carvings
  • Flue-like Symptoms 
  • Sleep Problem
  • Keto Breath
  • Heart Palpitations 
  • Reduced Strength And Physical Performance 

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What’s the Best Type of Keto Diet For You?

There is no straightforward answer to which type of keto diet can provide you with the best results or quickest fat reduction.

The old’calories in vs. calories out’ rule is only true to a degree. This rule does not take into account what sort of weight you are losing, like whether or not it’s body fat or lean mass.

Although this rule appears to be simple enough — suggesting that it doesn’t matter what you eat as long as you eat less than you expend — there are lots of other variables that are placed into play.

The sure caloric deficit will most likely lead to weight loss, but some of the fat loss may be coming from muscle. In fact, research suggests that while the keto diet requires only 15-25% of your consumption to be protein, even though a caloric deficit in ketosis, muscle mass could be preserved.

For beginners new to keto, this type of ketogenic diet will make your body adjusted the quickest and make your transition into ketosis the easiest.

Even if you’re an athlete used to burning high amounts of sugar, beginning with the conventional keto diet will guarantee the adjustment of your metabolism, so there is no question regarding whether you’re really in ketosis.

As soon as your ketone levels are large enough, adding in carb-loading may become an alternative. However, carb-loading is not meant to be used as a cheat in case you’re longing carbohydrates!

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