Keto And Lchf: What's The Difference And Do They Work?

The ketogenic, or keto, diet is a very low-carb, high-fat diet that has gained popularity in recent years. The keto diet is restrictive and may not be a practical long-term option for those looking to lose weight and improve their health. On the other hand, low-carb diets are less restrictive and may be easier to follow and sustain long-term. While both diets limit carbs to varying degrees, the keto diet is more restrictive, and for most people, the low-carb diet appears to be more sustainable.

Weight loss

Low-carb and keto diets are popular ways to lose weight. They both involve restricting your carb intake, but the keto diet is more restrictive and involves reaching a state of ketosis, where your body burns fat for fuel instead of carbohydrates.

Low-Carb Diets

Low-carb diets are an effective way to lose weight and can also help to reduce hunger and balance blood sugar levels. They typically involve getting 10% to 30% of your calories from carbs, with the rest coming from protein and healthy fats.

Keto Diets

Keto diets are very low-carb diets that aim to reach a state of nutritional ketosis, where your body burns fat for fuel instead of carbs. This can be an effective way to lose weight, especially for those with a lot of weight to lose, and can also help to improve type 2 diabetes or metabolic syndrome.

Comparison

Keto diets are more restrictive than low-carb diets and may be more challenging to stick to long-term. They also tend to be higher in saturated fat, which has been linked to an increased risk of heart disease. However, keto diets may lead to greater weight loss and improved metabolic health markers.

Tips for Success

When starting a low-carb or keto diet, it's important to have a plan in place and be patient during the transition period. Tracking your food and macronutrient intake can also be helpful, at least in the beginning. It's also important to talk to a doctor or registered dietitian before starting any restrictive diet.

Hunger reduction

Low-carb diets are associated with reduced hunger and increased feelings of fullness. This is one of the main reasons for their effectiveness in weight loss. The hunger-suppressing effects of low-carb diets are supported by a large body of research.

Theories Behind Hunger Reduction

There are several theories as to why low-carb diets reduce hunger. One theory is that fat and protein increase satiety and reduce rebound hypoglycaemia, which leads to reduced hunger and overall food intake. Another theory is that low-carb diets can increase metabolic burn compared to high-carb diets, resulting in greater calorie deficit.

Ketogenic Diets and Hunger Reduction

Ketogenic diets, a specific type of low-carb diet, have been found to reduce hunger even further. This is because ketogenic diets not only reduce carbohydrate intake but also induce nutritional ketosis, which has a direct impact on appetite regulation.

Mechanisms of Hunger Reduction in Ketogenic Diets

One of the key mechanisms by which ketogenic diets reduce hunger is by stabilising blood glucose levels. This helps to inhibit hunger stimulation. Additionally, ketosis suppresses the weight-loss-induced rise in ghrelin, a hormone that stimulates hunger.

Another mechanism involves astrocytes, a type of cell in the brain. Astrocytes can produce ketones, which are then taken up by the hypothalamus and used for energy. This process inhibits a protein (CD36) that controls short-term food intake, leading to reduced hunger.

Practical Tips for Hunger Reduction on a Low-Carb Diet

To reduce hunger and increase feelings of fullness on a low-carb diet, it is recommended to focus on eating whole, unprocessed foods. This includes meat, seafood, eggs, cheese, and above-ground vegetables. It is also important to limit added sugars and refined carbohydrates.

Long-Term Effects on Hunger

While low-carb diets can initially increase hunger during the first few weeks, the hunger-reducing effects become more pronounced as the body adapts to the diet. This allows individuals to stick to their diet more easily and achieve long-term weight loss.

Blood sugar control

Low-carb diets are often recommended for people with type 2 diabetes or prediabetes, or those at risk of developing the disease. This is because carbohydrates have a direct impact on blood glucose levels. Carbohydrates break down into simple sugars in the body, and even non-sugary foods like starchy vegetables turn into glucose through metabolic processes.

When blood glucose levels rise, the body releases insulin, which helps to stabilise blood sugar by removing it from the bloodstream and facilitating its storage. Insulin resistance occurs when the body's cells are unable to use insulin properly, causing blood sugar levels to stay elevated. This can lead to type 2 diabetes and other health issues.

Low-carb diets can help manage blood sugar levels by reducing the amount of glucose in the bloodstream. The ketogenic (keto) diet, for example, is a low-carb, high-fat diet that has been shown to improve blood glucose levels and reduce the need for insulin in people with type 2 diabetes. However, the keto diet can be challenging to maintain due to its restrictive nature.

Other low-carb diets, such as the Mediterranean diet, have also been found to be effective in controlling blood glucose levels. This diet emphasises the consumption of vegetables, legumes, fruits, whole grains, olive oil, and fish. It is less restrictive than the keto diet and may be easier for some people to follow in the long term.

It is important to note that the ideal carb intake for people with diabetes may vary, and there is no one-size-fits-all diet. Personalised meal plans that take into account dietary preferences and metabolic goals are recommended. Additionally, it is crucial to work with a healthcare professional when making significant dietary changes, as medication dosages may need to be adjusted.

Overall, low-carb diets can be an effective tool for blood sugar control, particularly for individuals with type 2 diabetes or prediabetes. However, it is important to consider the potential challenges of adhering to a restrictive diet and to work with a healthcare team to determine the best approach for managing blood sugar levels.

Healthier eating

The low-carb, high-fat approach, or keto, has gained popularity as a weight-loss strategy and therapeutic diet. While it may offer benefits, it's important to understand the potential drawbacks and make informed decisions about your dietary choices. Here are some insights to consider:

Understanding Low-Carb, High-Fat Diets

The low-carb, high-fat diet, often referred to as keto, is characterised by a significant reduction in carbohydrate intake, typically below 50 grams per day. This restriction triggers a metabolic state called ketosis, where the body relies primarily on fat for energy instead of carbohydrates. To compensate, protein intake is kept moderate, while fat intake is drastically increased.

Potential Benefits

Research suggests that low-carb diets can be effective for short-term weight loss and may even lead to greater reductions in body fat compared to low-fat diets. Additionally, low-carb diets have been linked to improved blood sugar control, making them beneficial for people with diabetes. They can also positively impact cardiovascular risk factors, such as improving HDL ("good") cholesterol and reducing triglyceride levels.

Practical Considerations

The keto diet can be challenging to adhere to due to its restrictive nature, and it may not be a practical long-term solution for many people. It often results in constipation due to low fibre intake. Additionally, there is a risk of experiencing the "keto flu," which includes symptoms like headaches, fatigue, brain fog, irritability, and lack of motivation.

Individual Variability

It's important to recognise that the effectiveness of any diet can vary from person to person. While some individuals may thrive on a keto diet, others may find it difficult to maintain or experience unwanted side effects. Sustainability is a crucial aspect of dietary success, so choosing a diet that aligns with your personal preferences, health goals, and lifestyle is essential.

• When reducing carbohydrate intake, focus on eliminating processed high-carb foods like grains, sugar-sweetened beverages, and bread.
• Increase your consumption of protein, healthy fats, and non-starchy vegetables to promote a sense of fullness and improve overall nutrition.
• Consider therapeutic benefits, such as managing epilepsy or potentially impairing the growth of certain types of cancer.
• Be mindful of potential side effects like constipation and the keto flu, and take appropriate measures to mitigate these risks.
• Consult with a healthcare professional before starting any restrictive diet to ensure it aligns with your individual needs and health status.
• Remember, sustainability is key. Choose a dietary approach that you can stick with in the long term for optimal health and weight management.

Long-term sustainability

The keto diet is a high-fat, moderate-protein, low-carbohydrate eating pattern. Keto diets typically reduce total carbohydrate intake to less than 50 grams a day, with some people adhering to less than 20 grams a day. For context, one six-inch banana has 30 grams of carbohydrates, and one cup of cooked pasta has 45 grams.

The popularity of the keto diet has soared in recent years, with 23 million Americans choosing to follow the diet in 2022, more than double the figure in 2018. However, the question of its long-term sustainability remains a subject of debate.

Weight Loss

Keto dieters often experience a satisfying initial weight loss, but this is a short-term result from the loss of body water that accompanies lower carbohydrate intake, not fat loss. Studies show that after six months, a ketogenic diet does not lead to significantly higher weight loss than other weight loss approaches. In fact, a review of 17 studies found that while participants lost significantly more weight on a low-carb diet than on a low-fat diet, the difference between the two slowly decreased over time.

Health Risks

The restrictive nature of the keto diet makes it difficult to follow correctly, with over 50% of people failing to adhere to it in many medical studies. This high dropout rate negates any short-term weight loss effects. Even if properly followed, a ketogenic diet is not intended to be adhered to long-term.

The keto diet can lead to nutrient imbalances and deficiencies in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. These deficiencies can lead to a host of frustrating daily health issues, such as constipation, heart palpitations, and extreme fatigue.

The keto diet is also typically low in the fibre needed for healthy intestinal function, nutrient absorption, and immune function. It is also not conducive to optimal kidney function, as it significantly increases the occurrence of kidney stones.

There are also concerns about the impact of the keto diet on cardiovascular health. Emerging research shows that a ketogenic diet increases the risk of cardiovascular disease. In a study of CrossFit athletes, following a keto diet for 12 weeks led to an average weight loss of 6 pounds but increased "bad cholesterol" (LDL-C) by 35%. Typically, LDL-C levels drop when you lose weight.

While the keto diet may be tempting due to its promise of quick results, it is important to consider the potential downsides. The restrictive nature of the diet makes it difficult to follow long-term, and there are concerns about its potential impact on overall health. As such, it may be more sustainable to opt for a more balanced approach to eating that focuses on a variety of nutrient-dense foods.

Frequently asked questions