By Sherman Mathis


Hi everyone and welcome to Transitional Fitness Coach! Today I wanted to talk to you about the Ketogenic Diet. It’s one of those trending health kicks that everyone is raving about.  But did you know there are a number of keto diet types? No worries… That’s why I’m writing this article. It will give you a more clear picture on the keto diet types and which one may work best for you for maximum results.

The Ketogenic Diet is known by society as a weight loss regime.  The difference between the Keto diet and other traditional diets is that it uses fat for fuel instead of glycogen.  It reminds me of the Atkins Diet where you consume mostly protein.  

Low Carb, High Fat

The Keto Diet is referred to as the low carb, high fat diet.  Now, I know that may sound crazy. When I first heard of it, I was like so I can eat all the peanut butter I want?! But, um no, not even.  Anyway, the way that the ketogenic diet works is that it puts your body in a state of ketosis. Ketosis is what happens when your body runs out of glucose to burn, so it then starts to burn fat. That’s good news especially for women (no offense guys)!  Women tend to have a harder time getting rid of body fat. 

Benefits of the Keto Diet

So let’s talk a little about the benefits of living by the Keto Diet. Some people on the diet notice an increase in muscle mass.  When you consume mostly lean meats (protein), along with exercise, you are going to get that result. It also acts as a natural diuretic so you will look lean most of the time. Carbohydrates tend to add some water weight.  Let’s not forget that eating more fats make you feel full longer when you’re eating the right fats (not cheese smh).

The Keto Diet Types

Standard Keto 

There are multiple keto diet types.  First, there is the Standard keto diet.  This is probably a good starting point for people who have never tried the diet before.  You consume 75 percent fat, 20 percent protein, and five percent carbohydrates. It is also a great way for individuals who don’t work out to kick start their weight loss.  It causes the body to shed water weight because it depletes carbohydrates in the body. The only carbs consumed are vegetables. Fruit, milk, and starches are not on the diet menu people.  Man, that’s actually rough, now that I’m reading this. Most people love one or the other. But hey, it’s the truth. 

Cyclical Keto 

Second there’s the Cyclical Keto diet. This version of the diet is exactly the same as the standard version.  The only difference is that there is a day or period during the week to carb cycle. That’s right. You get to eat a high amount of carbohydrates.  A good example is eating the standard diet 6 days a week and eating the increased amount of carbs on the seventh day. It is a great diet for athletes who train hard as they may start to experience periods of weakness throughout the week.  Eating the carbs restore glycogen in the muscles. So, no fear, as carbohydrate cycling is needed to stabilize the metabolism, and help the body recover from dieting. 

Targeted Keto

Finally, there’s the Targeted Keto Diet.  Athletes who do a lot of heavy weight training may utilize this version of the diet as you eat carbohydrates before and after weight training.  There are still carb up days on this diet as well. I tend to have a carb with breakfast and then eat another in my post workout snack which is usually a non-dairy yogurt, fruit, and granola. 

Side Effects

Now let’s get into possible side effects because, I want you to know as much as possible about the diet so that you can be safe and understand the warning signs in case you experience any of these symptoms. 

Vitamin Deficiencies

Vitamin deficiencies can occur on the keto diet. Keep in mind when you restrict one food for a period of time, you will need to supplement it to keep your body operating at its best.  We talked a little bit about the muscles being depleted of glycogen and if you start having muscle cramps, it’s time to carb up. The same goes for fatigue, nausea, and irritability. They are all signs that you are out of balance. Can we get them some carbs ASAP right now! Lol 


Headaches can also occur when there is a sudden change in glucose and caffeine levels in the body. If you have issues with kidney stones, pay close attention to your health as the keto diet may cause this to reoccur because of the decrease in sugars. 

Keto Breath

Finally, there’s that Keto breath.  Excess proteins and fats get broken down and can be released through the lungs and the urine. It can leave an unpleasant taste and smell like metal.  But don’t worry, it is temporary and will go away. Just make sure you have some Trident or a Tic Tac or something. Tic Tac does have a new gum out I think. Lol

Other Uses 

I would also like to share with you other things that the Ketogenic Diet is used for as well, just because it’s interesting information and you can spread the word to help someone and change their life (seriously).  So the Keto diet is a trusted treatment for epilepsy. I was surprised to find that out but one thing is for sure, eating the right foods, heals our bodies. Doctors actually prescribe the keto diet to children who are not responding to traditional medication.  50 percent of children on the keto diet experienced a 50 percent decrease in seizure activity. More than 10 percent became seizure free! 


So do I recommend the Ketogenic Diet?

Drum roll pleaaassseee……..I recommend it BUT

I recommend the keto diet BUT

As with anything the Ketogenic diet may not work for everyone.  Because we are all made in many different images, certain foods will react differently with our bodies.  So it’s important to take the time to understand what makes your body feel good and continuously transform to your goals.

Listen To Your Body

Listen to your body first, not society, Facebook, Instagram, or SnapChat.  All I’m saying is that just because you see someone flaunting their 100 pound keto diet before and after weight loss photos doesn’t mean they are healthy. Your goal is to get to a healthy weight and remain healthy along the way.  Don’t compromise your health for anything. Pay attention to your body and ensure that it is doing what it was made to do naturally. If anything seems to be compromising that, let it go.

The reason I’m telling you this because I’ve seen clients go gung ho on the Keto diet to only suffer with headaches, feel fatigued constantly, and cause other illnesses to flare-up. Also because you body needs a certain amount of carbohydrates, I can’t say it is a good long-term diet for some, especially athletes. Again listen to your body. 

Besides if it doesn’t work, it’s not you, it’s the diet.  It’s just not good enough for you! Find one that understands your body that will work for you long term. 


Now before I go, I wanted to share a couple of Keto friendly recipes that I have tried and loved.  

High-Fat, Low-Carb Pancakes

The first one is the High-Fat, Low-Carb Pancakes. You only need five ingredients and they are easy to make.  Just prepare it like you would a regular pancake. Here are the ingredients:

  • 1 tablespoon butter (butter is for the pan)lol
  • ½ cup plus almond flour 
  • 4 eggs 
  • ½ cup cream cheese 
  • ½ teaspoon cinnamon 

Crustless Spinach Quiche

The second recipe is the Crustless Spinach Quiche.   I had to throw one in there with cheese.  However, it’s still healthy as long as you don’t add extra cheese lol.  Here is the recipe:

  • 1 tablespoon coconut oil
  • 1 package frozen chopped spinach
  • 8 eggs, beaten
  • 3 cups shredded cheese
  • 1 onion, chopped
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper


Preparation is pretty simple as well.  Just preheat your oven to 350 degrees. Grease the pan with the coconut oil.  While the oven is preheating, cook the onions and spinach in a saucepan until all of the excess moisture has diminished.  Then, in a bowl combine the eggs, cheese, salt, pepper, and spinach. Blend it all together and add it to your pan. It bakes in about 30 minutes.

Garlic Parmesan Wings

The next recipe is Garlic Parmesan Wings.  Another simple recipe and they’re not fried. Here are the ingredients:

  • 10-15 chicken wings 
  • 1 tablespoon garlic powder 
  • ½ cup parmesan, grated
  • 1½ tablespoons avocado oil
  • ½ cup pecorino Romano, grated
  • 1 teaspoon salt 
  • 1 teaspoon pepper 


The chicken will be baked in the oven.  So the first thing would be to mix all of the ingredients up in a bowl and then coat the chicken with the oil first.  Then dip the wings in the mixture and then bake. It takes them about a half hour or so to cook thoroughly.

Pumpkin Spice Keto Fat Bombs

The fourth and final recipe is a snack that is oh so delicious!!! It’s the Pumpkin Spice Keto Fat Bombs.  They are so easy to make.  Here are the ingredients: 

  • ½ cup coconut oil
  • 1/3 cup of flax
  • ½ teaspoon of nutmeg or allspice
  • 1 teaspoon of cinnamon
  • ¼ teaspoon of sea salt
  • ¾ cup of pumpkin puree


Mix all of the ingredients together and place in the freezer for 45 minutes.  Roll into balls and then place in the refrigerator for an hour. Enjoy! 

I hope you enjoyed this article on the keto diet types.  Let me know what you think. If you try any of the recipes let me know if you liked them or not! And remember don’t play with your body!  You only get one!

I’ve also included some links that will give you more information on the Keto diet that may be helpful to you:

The Complete Keto Diet Food List: What to Eat and Avoid

Curious to Try the Keto Diet? Here’s Everything You Can and Cannot Eat

‘No One Should Be Doing Keto Diet’ Says Leading Cardiologist

That’s it for this article. If you decide to utilize one of the keto diet types listed above, let me know in the comment section below.