Keto Vs Low-Carb: Which Diet Trims More Fat?

The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. However, to reap the benefits of the keto diet, it must be implemented correctly.

When following a keto diet, carbs are typically reduced to 30 to 50 grams per day. This has been shown to lead to weight loss and may improve heart health and blood sugar control.

On the other hand, a low-carb diet is less restrictive and is defined as a diet that restricts carbs to 10–30% of calories, which is 50–150 grams of carbs per day for someone consuming 2,000 calories.

Both diets have been shown to be effective for weight loss, but the keto diet is more restrictive and may not be a practical long-term option for those looking to lose weight and improve their health.

The difference between keto and low-carb

The keto and low-carb diets are two popular ways of eating that involve restricting your carb intake. However, they are not the same thing. Here are the key differences between the two diets:

Macronutrient Intake

The main difference between keto and low-carb diets is their macronutrient intake. Keto is a very low-carb, high-fat diet, with moderate protein intake. On the other hand, low-carb diets are less restrictive and allow for a wider range of macronutrient ratios.

On keto, daily carb intake is restricted to less than 50 grams, while low-carb diets typically allow for 50-150 grams of carbs per day. Protein intake on keto should be moderate (around 20% of total calories), while low-carb diets may include higher protein intake. Fat intake is significantly higher on keto diets, as fats replace carbs and protein.

Level of Restriction

Keto is more restrictive than low-carb diets, which makes it more challenging to follow long-term. The strict restrictions on keto may lead to unwanted side effects like the "keto flu," which includes symptoms such as headaches, fatigue, brain fog, irritability, and lack of motivation.

Therapeutic Benefits

The keto diet has therapeutic benefits beyond weight loss. It has been used to treat refractory epilepsy and may also impair the growth of certain types of cancer. Keto can also improve insulin sensitivity and reduce appetite.

Sustainability

Low-carb diets are generally easier to follow and more sustainable long-term compared to keto. The less extreme adaptation phase and fewer restrictions make it a more realistic option for most people.

Weight Loss

Both keto and low-carb diets can lead to weight loss, but they work in different ways. Keto puts your body into a state of ketosis, where it burns fat for energy instead of carbs. This can lead to rapid weight loss, especially in the initial phase.

Low-carb diets may not lead to ketosis, but they can still be effective for weight loss by reducing overall calorie intake and promoting fullness.

How to get into ketosis

To get into ketosis, your body needs to enter a metabolic state where it burns fat for fuel instead of glucose. This can be challenging and may take a few days or even a week or longer. Here are some tips to help you get into ketosis:

• Reduce your carbohydrate intake: Eating a very low-carb diet is crucial for entering ketosis. Aim for less than 50 grams of net carbs per day, and ideally below 20 grams. Net carbs are calculated by subtracting the fibre content from the total carbohydrate content.
• Increase physical activity: Exercise helps deplete your body's glycogen stores. When you eat carbs, your body replenishes these stores. By reducing carb intake and exercising, you encourage your body to turn to fat as a fuel source.
• Try intermittent fasting: Intermittent fasting can help you reach ketosis by going without eating for several hours or longer periods.
• Consume more healthy fats: Increase your intake of healthy fats such as fatty fish, olive oil, avocado oil, and avocados.
• Test ketone levels: You can use urine strips, breath meters, or blood ketone meters to measure your ketone levels and track your progress.
• Monitor protein intake: While on a keto diet, it's important to consume more dietary fat than protein. Aim for about 1 gram of protein per pound of body weight per day, and adjust based on your activity level.
• Consume MCT oil: Medium-chain triglycerides (MCTs) found in MCT oil can help you reach ketosis, even when eating more protein and carbs than a typical keto diet.

Remember, it's important to consult a healthcare professional before making significant dietary changes, especially if you have any health conditions or are taking medications.

What to eat on keto

The keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. They are also protein-rich.

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals.

Eggs are extremely healthy and contain less than 1 gram of carbs and about 6 grams of protein. They can also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese is very low in carbs and high in fat, making it great for the keto diet. It is also rich in protein and calcium.

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. While they contain some carbs, you can eat them in moderation on keto.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants.

Peppers

Peppers are technically fruits but are treated like vegetables in cooking. They are appropriate for the keto diet.

Summer Squashes

Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs.

High-Fat Veggies

Avocados and olives are fairly high in fat and low in net carbs.

Other Nonstarchy Vegetables

Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs.

Berries are low in carbs and high in fiber.

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving.

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease.

Fats and Oils

The best fats and oils for keto cooking and baking are olive oil, butter, and ghee. Avocado and coconut oils are good choices as well.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great choice if you’re looking for a keto-friendly alternative to soda.

The pros and cons of keto

The keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions. Here are some of the pros and cons of the keto diet.

Pros

• The keto diet can help with weight loss, especially for people with obesity.
• It can help with blood sugar management in type 2 diabetes.
• It may reduce your risk of cardiovascular disease.
• It may 'starve' cancer cells of energy.
• It can increase satiety and decrease hunger between meals.

Cons

• The keto diet can be restrictive and hard to stick to.
• It can cause nutrient deficiencies, especially in vitamins A, E, and B6, as well as folate, calcium, magnesium, potassium, and iron.
• It may cause digestive issues and constipation due to the lack of fiber.
• It could be bad for heart health, especially if it's high in saturated fat.
• There is a lack of research on the long-term health benefits of the keto diet.

Weight loss expectations

The keto and low-carb diets are both popular ways to lose weight. They are similar in that they both involve restricting your carb intake, but there are some key differences between the two. Here are some weight loss expectations to keep in mind if you're considering one of these diets.

Keto Diet Weight Loss Expectations:

• The keto diet is a very low-carb, high-fat diet that typically restricts carb intake to fewer than 50 grams per day. This puts your body into a state of ketosis, where it burns fat for energy instead of carbs.
• The keto diet can be effective for weight loss, but it may be too restrictive for some people to follow long-term. It can also cause side effects like the "keto flu," which may include headaches, fatigue, and irritability.
• When following the keto diet, it's important to monitor your protein intake as well. Too much protein can prevent ketosis.
• Weight loss on the keto diet may be slower than expected, especially if you're also building muscle through exercise.
• In addition to weight loss, the keto diet has been linked to other health benefits, such as improved blood sugar control and reduced risk of heart disease.

Low-Carb Diet Weight Loss Expectations:

• A low-carb diet typically restricts carb intake to 10-30% of your total calories, which is still a significant reduction but less extreme than the keto diet.
• The low-carb diet may be easier to follow long-term and has fewer side effects than the keto diet.
• Weight loss on a low-carb diet may be slower or less significant than on the keto diet, especially if you're not careful about replacing carbs with nutritious whole foods.
• In addition to weight loss, the low-carb diet has been linked to improved blood sugar control and cardiovascular risk factors in people with diabetes.

General Weight Loss Expectations for Both Diets:

• Weight loss is not always linear, and there may be periods of plateau or even weight gain. This doesn't mean the diet isn't working, and it's important to look at other measures of progress like body measurements and how your clothes fit.
• It's important to manage stress and get enough sleep, as these factors can impact weight loss.
• Exercise is crucial for weight loss and overall health. A combination of cardio and strength training can be particularly effective.
• Be cautious of eating too many nuts, dairy, or "healthy" sugars, as these can be high in calories and impact weight loss.
• If you're not losing weight, consider tracking your calorie intake to ensure you're not consuming too many calories, even from healthy foods.
• Finally, remember that weight loss takes time, and it's important to set realistic expectations. Aim for a loss of 1-2 pounds per week, and don't get discouraged if progress is slower than you'd like.

Frequently asked questions