The ketogenic or keto diet usually contains high-fat and low-carb food choices such as avocado or your favorite guacamole dressing, bacon, cream, and butter. Also, processed foods, starchy veggies, sweets, and grains are reduced. While it may not result to the body types of Halle Berry, Gwyneth Paltrow, or Megan Fox, choosing the perfect keto diet for your body type brings tons of benefits.
In this post, you’ll learn the different body types and keto diet plans recommended for each type, which serves as your reference to attain optimum health and fitness.
There are basically three types of body types, according to William Sheldon, a famous American psychologist. This includes the following:
- Ectomorph: This body type is what is usually called thin, slim, or model-sexy. People who have ectomorph body type have difficulty building muscle, with lean and long extremities.
- Mesomorph: Athletes tend to have a mesomorph body type. They are well-built and muscular with responsive muscle cells and high metabolism.
- Endomorph: People who are fat and obese fall under this body type. The body appears pear-shaped or round, because of storing excess body fat.
Keto Diet Types
A ketogenic diet or popularly called ‘keto diet’ is a low-carb and high-fat diet with moderate protein intake. You can attain a keto lifestyle by paying close attention to the food you eat, most especially carbs, and enhancing your dietary intake with keto supplements, such as Perfect Keto. However, there are also many types of keto diet to choose from, including the following:
- Cyclical keto diet or CKD: This keto diet consists of 5 to 10 percent carbohydrates, 15 to 20 percent protein, and 75 percent fat on keto days with a balanced diet on off days.
- Targeted keto diet or TKD: This keto diet consists of 65 to 70 percent fat, 20 percent protein, and 10 to 15 percent carbs.
- High-Protein Keto Diet or HPKD: This keto diet consists of 60 to 65 percent fat, 30 percent protein, and 5 to 10 percent carbohydrates.
- Standard ketogenic Diet or SKD: This keto diet is what most people know, which is a high-fat, low-carb diet, with moderate protein.
Keto for Ectomorph Body Types
Knowing your body type or what is called somatotype enables you to determine the right nutrient intake that your body needs. You’ll know the best diet for you and avoid health issues. For ectomorphs, they do well with a high-carbohydrate diet. However, a keto diet is a low-carb diet that won’t be applicable to those who want to gain some weight.
If you’re a model or one who loves an ectomorph body type, a cyclical keto diet or CKD is highly recommended. You’ll keep your body type with this keto diet but still supply you with the right nutrients you need to keep you healthy and strong.
Here are the good-to-know facts about the cyclical keto diet:
- As already mentioned, this keto diet consists of 75 percent fat, 15 to 20 percent protein, and 5 to 10 percent carbohydrates on keto days.
- You can enjoy a balanced diet on off days with 25 percent fat, 25 percent protein, and 50 percent carbohydrates.
- You can save your off days for birthdays, vacations, holidays, and other special occasions.
- To get the best results, you can eat wholesome carbohydrate-rich foods such as fruits, dairy products, starchy veggies, and whole grains on your off days instead of highly-processed foods and added sugars.
Keto and Mesomorph Body Type
- Targeted Keto Diet
The targeted keto diet or TKD is recommended for mesomorphs or active individuals and athletes who exercise a keto lifestyle but require more carbs. This diet consists of 65 to 70 percent fat, 20 percent protein, and 10 to 15 percent carbs. About 20 to 30 grams of carbohydrates must be consumed immediately before and after training or workout for performing higher-intensity exercises and promoting enhanced recovery.
Mesomorphs don’t store fat because the additional carbohydrates are readily burned off through intense training. So the best options for added carbs include dairy products, fruits, grain-based foods, and sports nutrition products.
- High-Protein Keto Diet
Mesomorphs have high metabolism due to intense training or physical activity. That’s why being on a high protein diet plan is important for tissue and muscle repair and faster workout recovery. People with mesomorph body types do well with High-Protein Keto Diet or HPKD.
Here are the good-to-know facts about High-Protein Keto Diet:
- This keto diet consists of 30 percent protein, giving you the enough amount of protein that you need for training.
- With the HPDK plan, you’ll have to consume about 120 grams of protein daily, which is equivalent to four 4-ounce servings of fish, poultry, or meat.
- Carbohydrate intake is still restricted to 10 percent or less with 130 grams of fat.
- While this keto plan may not result in the desired amount of ketosis, protein is used instead of glucose for energy, and this diet, along with your body type, generally results in weight loss.
Keto and Endomorph Body Type
For endomorphs or obese and overweight individuals, a standard ketogenic diet or SKD is highly recommended. Kickstart your keto diet and attain your weight loss goals with this keto diet, as you’ll need to consume 75 percent fat, 15 to 20 percent protein, and 5 to 10 percent carbohydrates.
Your meals and snacks will revolve around meats, fatty fish, avocados, butter, olive oil, and olives. You need to cut off carbohydrates from more than 300 grams daily to 50 grams or less or about one blueberry muffin. Eat leafy greens and non-starchy veggies, like broccoli, cauliflower, and lettuce. If you’re a fruit lover, you should also eat low-carb fruits such as melon and berries. Daily protein intake is about 90 grams or 30 grams of protein at each meal (about four ounces of fish, meat, or poultry).
People have different body types, and keto diets also come in varying carb, protein, and fat contents. Ectomorphs do well with a higher carbohydrate keto diet, while mesomorphs can eit