April 7, 2020
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Keto 101 Back to Basics Can I Have Carbs on Keto | What Type of Keto is Right | Trina Belcik

Hey everyone, it’s Trina Belcik from Life
Family Food: Real Life Casual Keto. If you’re new to my channel, make sure to
hit that subscribe button and ring the bell, so you’re notified when I post new videos
every week. In this week’s video, we’ll be continuing
the Back to Basics series, and discussing the difference between the three types of
keto: standard, targeted, and cyclical. No matter what type of keto you decide to
follow, it’s best to start with the standard ketogenic diet. This will give your body a chance to switch
its primary fuel source from carbs and sugar over to fat and ketones. The standard type of keto is the most common
version, and it’s best for beginners. Anyone who wants to lose body fat, and those
with insulin resistance. The standard version focuses on hitting your
macros and your net carbs to 20-25 grams per day. Standard keto is very popular because of the
results individuals see with this type of lifestyle. Now, it’s important for somebody that’s following
the keto diet to meet their proper macros, their macronutrients. That consists of fats, 70-75%, proteins at
20-25%, and carbs at five percent. Now, if you need to calculate what your macros
are, I’ll pop a link in the description to the keto calculator that I use. The basic rules associated to a standard keto
diet are you eat low carb foods, you track your macros, the fats, proteins, and carbs,
you eat between 20-25 carbs per day, you avoid processed foods, and you stick to low carb
veggies, such as broccoli, asparagus, zucchini, and green beans. Now, that’s just the name a few. You choose healthy fats, like olive oil, coconut
oil, butter, and avocado, and you avoid all fast food. The second type of keto is called targeted
keto. That consists of eating carbs around the time
that you’ll be working out. Usually, about 30-60 minutes before. Then, at all other times, you follow a standard
keto diet. Targeted keto allows individuals that perform
high intensity exercises to maintain these types of workouts and promotes glycogen replenishment
in the muscles without interrupting ketosis for extended periods of time. Targeted keto should not be incorporated until
you become fat adapted, which usually occurs about 60 days after you’ve been following
a strict standard keto lifestyle. Now, without going into a lot of detail about
what fat adapt means, for those that aren’t familiar with the term, it means that you’ve
essentially used up all of your glucose and glycogen stores, and you’ve switched your
fuel source to burning fat for fuel. Now, if you only exercise at low to moderate
intensity, or do cardio type of exercises, targeted keto is not for you. Stick with the standard ketogenic macros. For those individuals that want to try targeted
keto and are fat adapt, try to keep your carb intake to about 25-50 grams 30-60 minutes
before your workout. Choose easily digestible, high glycemic carbohydrates,
which can be easily absorbed, such as potatoes, sweet potatoes, squash, fruit, or white rice. Remember that even though targeted keto allows
you to add carbs into your diet before your high intensity workout, that doesn’t mean
that you can go grab a candy bar or a sugary donut. The quality of foods that you put into your
body is important, so choose wisely. The third type is called cyclical keto. It involves eating a standard keto diet for
five to six days, followed by a day or two of eating high carb diet, often called carb
loading. Essentially what you do, is you’ll take your
fat and carb macros from a standard keto diet, and switch them for 24-48 hours. Meaning that your carbs would now be 70-75%
and your fat macros would be five to 10%, while your proteins would remain the same
at 20-25%. Again, this is only for one to two days that
you would be carb loading, and all other days of the week, you would be following the standard
ketogenic diet. Similar to targeted keto, choose carbs like
potatoes, sweet potatoes, squash, fruit, and white rice on those one to two days of the
week that you choose to carb load. Now, there are three reasons that you would
incorporate cyclical or carb loading into your ketogenic lifestyle. One, to refill depleted glycogen stores for
those performing high intensity workouts, such as body builders. Two, to upregulate hormones and thyroid activity
that are suppressed during the keto diet. That’s actually a reason that I incorporate
carb loading at least one day a week, because I have Hashimoto’s thyroiditis, also known
as hypothyroidism. Three, and the most popular, is to provide
a psychological break and give everyone a feeling of having a cheat day. The benefits of the ketogenic diet, no matter
what type works best for you and your lifestyle, includes reduced hunger, increased energy,
weight loss, and improved mental clarity. As you progress on your ketogenic journey,
you may not even find it necessary to have a cheat day. If option three is the only reason that you
incorporate carb loading into your lifestyle. There you have it. The three types of keto: standard, targeted,
and cyclical. Thank you so much for watching. I hope you found this video to be helpful. If so, give it a thumbs up and add a comment
below letting me know what type of keto you follow or are thinking of trying. If you want added support, I have a free Facebook
group called Real Life Casual Keto, where we share recipes and meal plans, as well as
provide educational material and all things keto. I’ll add a link in the description to join
our keto support community. Take care, and I’ll talk to you again real

Randall Smitham



  1. Trina Belcik Posted on March 28, 2019 at 10:13 pm

    What type of keto do you follow or are you thinking of trying?

  2. Elio G Posted on March 29, 2019 at 11:59 pm

    I really enjoyed how you broke this down. Very helpful! I really need to eat healthier.

  3. Lannie Thomas Posted on April 11, 2019 at 12:40 pm

    Just starting, this helped me out a lot thank you