Keto vs Low Carb
In recent years it has been firmly declared that the the number one enemy for perfect body and health are the carbohydrates. Therefor all the trendy diet plans for weight loss tend to be low on carbs, high on proteins and healthy fats. What are the first diets that come to mind? That’s right
Low-carb and Keto Diet
They are different diets but what is the difference exactly? And which one is better? You are in right place to find the answers. We will explore the fundamental differences between low-carb and ketogenic diets so that you can make a competent and informed choice of the most suitable meal plan for you in the future!
Let’s briefly discuss the history behind these two diets.
Despite being trendy nowadays, the Keto diet was actually created back in the 1920s originally intended as management for children suffering from refractory epilepsy, as it has been found when the body was in ketosis – meaning – burning fat as primary fuel instead of carbohydrates, the frequency of seizures is reduced.
Many years later, beneficial effects of Keto Diet on fat-burning were recalled – and its popularity raised to the skies.
In contrast, low-carb diets have always been in demand, but in different forms. It first came to the surface with The Atkins Diet in 1972 when doctor Robert Atkin published a book “Dr. Atkins’ Diet Revolution”, which advised the low-carb diet he had successfully used in treating over-weight people in the 1960s, then it was the Mediterranean, Paleo Diet and so on.
What’s the difference between the ketogenic diet and low-carb diet?
The main difference between low-carb and Keto diets is that one is characterized by a low carb intake and the other is a very low carb intake. Is there anything else you need to know? Of course, yes.
At first glance, it might seem that if you start consuming a couple of fewer servings of rice, then you can easily switch from a low-carb diet to a ketogenic one. After all, both nutritional strategies focus on reducing carbohydrate intake, and both are often followed due to their powerful fat-burning potential. There are quite a few analogies, aren’t there?
But not so fast, keto fans. While both diets are considered low carb meal plans compared to the standard Western diet, which is mostly processed carbohydrates and questionable ingredients, this is where the similarities end.
In low-carb diets since you consume carb-deprived meals for period of time body first starts to break down carbohydrates it has stored and then if it does not receive new carbs, it proceeds to convert fat into ketone bodies, making body go into starvation mode without actually starving.
Brain normally uses glucose as fuel but during the starvation it can use ketone bodies and which are actually known to produce more energy per unit of oxygen than glucose.
How do meals differ?
Meal-wise the main difference is the amount of carbs and fat consumed. In Keto Diet you deprive yourself from carbohydrates so much that body changes the way it uses energy, from carbohydrates to ketone bodies, which is a pretty drastic change and needs time to adapt. While with the simple Low-carb diet you just cut-off extra carbs, minimize its consumption and deprive yourself from fuel but not to the level to make body go into ketosis.
During the ketogenic diet, it is all about fat. As many as 70-75% of your total daily calories should come from fat, because they are now your body’s primary source of energy. When consumed in the absence of carbohydrates, fat is used as a readily available fuel source.
Simply put low-carb diet is low on carbs and Keto Diet is very low on carbs and high on fats. With low-carb diets the change is not as significant as with Keto which your whole metabolism change.
While a diet can become low-carb by reducing only one macronutrient, the ketogenic diet requires very specific changes in the ratio of quantitative intake of all three macronutrients. For this reason, it can be difficult to start following a keto diet if you don’t know how to properly track your macros intake or are not serious about studying your diet in detail.
Which one is better?
The answer to this question is not as simple as it seems. If you’re looking to lose those extra pounds, it’s best to choose a low-carb diet since it won’t significantly affect or change the way your body works. You can eat a lot of protein, vegetables only slightly limit cereals, fruits, starchy vegetables like potatoes and completely exclude refined sugars, chocolates, candies, sweetened beverages. In addition, such diet is easier to maintain for many years.
In case you want to switch to Keto, keep in mind that it has more side effects than a regular low carb diet.
For example, a kind of ketotic breathing (with the smell of acetone), ketosis flu (symptoms, similar to seasonal flu) increased fatigue. Long-term effects – nausea, diarrhea, lack of iron and other trace minerals, kidney stones (which is why keto is highly discouraged for those with kidney problems). The Keto diet was also known to increase cholesterol levels, slightly impair the functioning of the immune system and can exacerbate chronic diseases.
Besides that, Ketosis does not really work for high-intensity athletes, it will help you lose some fat although at the same you will find yourself being weaker and having less energy, since ketosis does not provide you with quick fuel in form of ATP.
Although once you go past the side effects adaptation phase, most people start to feel more energized, physically active and even having more mental clarity.
In short, each of these diets has its own pros and cons. It is important to remember that, in addition to losing weight, you need to stay healthy, and this is easier to do on a less restrictive diet which is low-carb.
How to know which diet fits you the best?
Everything is very individual. Some people go into ketosis and feel extremely uncomfortable. Others find that this is precisely the condition that has brought them the long-awaited results and maximum effectiveness.
Both diets are beneficial weight loss strategies and there is a wealth of research to support their effectiveness (assuming you are maintaining a calorie deficit, of course). Typically, what works for you is largely determined by personal preference and lifestyle. It is fair to say, however, that a typical low-carb diet with moderate to high protein intake is likely to require less drastic changes to your current eating plan and diet than a specific ketogenic diet.