Standard keto is the most common approach. On the traditional version of the keto diet, you get 75% of your daily calories from fat, 20% from protein, and just 5% percent from carbohydrates. That means limiting carb intake to no more than 50 grams a day. This keto variant shifts your body into ketosis in just a matter of 2-4 days, making it a fantastic option for those who want to lose weight quickly and are comfortable with the higher fat intake.

Absolutely! The “High Protein” keto variant is what you are looking for. Protein is vital for muscle mass building and maintenance, so with this keto variant, you simply up your protein and decrease your fat intake a bit. This means 65% of your caloric intake comes from fat, 30% from protein and, like standard keto, just 5% from carbs. With these ratios, your body will definitely stay in ketosis, though you may produce fewer ketones, meaning weight loss may be slightly slower.

Yes (and no). There is the so-called Dirty Keto Diet. To better understand what that means, let's compare it to “clean” keto. Clean keto is, essentially, the traditional keto diet which focuses on whole, non-processed foods. Think grass-fed steak with organic broccoli for dinner. The “dirty” or “lazy” keto variant makes room for processed and packaged foods. So instead of reaching for bell pepper strips with a homemade yogurt sauce, you’ll nosh on “dirty keto foods” like pork rinds or beef jerky. This keto variation is great for those who require a high level of convenience.

If you lack time (or interest!) for meal prepping and cooking, dirty keto may be the easiest route. Dirty keto is also great for when you are traveling, unable to shop or cook for yourself, or are just too busy. Note, though, that these processed foods may be high in sodium, artificial flavors, or even have sneaky sugars. Read your labels! So, while “dirty keto” is a definite plus for busy people, think of it more as a crutch on stressful days while adhering, more or less, to a “clean” keto lifestyle.