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Advanced Ketogenic Diet (AKD) Variants

The ketogenic diet can be tailored beyond the standard version to meet specific goals such as athletic performance, muscle preservation, or cycling carb intake. This page covers the advanced variants of keto (excluding therapeutic keto), explains their unique uses, provides macro ranges, and includes sample menus to guide you.

Standard vs Advanced Keto

Feature Standard Keto (SKD) Advanced Keto (AKD)
Carbs 5–10% (20–50g/day) 5–15% depending on variant
Protein 20–25% 20–35% depending on variant
Fat 70–75% 60–70%
Use Cases General weight loss, metabolic health Performance, muscle preservation, carb cycling

Macro & Ratio Ranges for Advanced Keto Variants

Variant Fat (% calories) Protein (% calories) Carbs (% calories) Notes
Standard Keto (SKD) 70–75% 20–25% 5–10% General weight loss / metabolic health.
Targeted Keto (TKD) 65–70% 20–25% 10–15% (around workouts) Small carb boost for performance.
Cyclical Keto (CKD) 65–70% (Mon–Fri) 20–25% 5–10% (Mon–Fri), then 50–60% carbs on refeed days Athletes/bodybuilders cycling carb loading.
High-Protein Keto 60–65% 30–35% 5–10% Higher protein for satiety and lean muscle preservation.

Targeted Keto (TKD)

TKD allows a small amount of carbs immediately before or after workouts to enhance performance while keeping overall ketosis intact.

Cyclical Keto (CKD)

CKD follows standard keto for 5–6 days and includes 1–2 carb refeed days to replenish glycogen stores, often used by athletes and bodybuilders.

High-Protein Keto

This variant increases protein intake to around 30–35% of calories, useful for those seeking to preserve or build lean muscle while still in ketosis.

7-Day Sample Menu (Advanced Keto)

  • Day 1: Eggs with avocado (breakfast), grilled chicken with spinach (lunch), salmon with broccoli (dinner)
  • Day 2: Keto smoothie with protein powder, steak salad, baked cod with zucchini
  • Day 3: Omelet with cheese, turkey lettuce wraps, lamb chops with cauliflower mash
  • Day 4: Scrambled eggs with spinach, salmon salad, pork chops with green beans
  • Day 5: Keto chia pudding, grilled shrimp with avocado salad, beef stir fry (low-carb veggies)
  • Day 6: Protein shake with MCT oil, chicken thighs with kale, trout with asparagus
  • Day 7: Cottage cheese with nuts, bunless burger with side salad, roast chicken with Brussels sprouts

1-Day Advanced Keto Menu with Macro Breakdown

  • Breakfast: 3 eggs scrambled in butter with spinach and cheese (Protein: 25g, Fat: 30g, Carbs: 5g)
  • Lunch: Grilled chicken breast with olive oil dressing and spinach (Protein: 40g, Fat: 20g, Carbs: 7g)
  • Dinner: Salmon with broccoli and garlic butter (Protein: 35g, Fat: 28g, Carbs: 6g)
  • Snacks: Keto protein shake, 2 boiled eggs (Protein: 30g, Fat: 15g, Carbs: 3g)

Daily Totals: ~130g Protein, 93g Fat, 21g Carbs (~65% Fat, 28% Protein, 7% Carbs)

Additional resources