Keto Vs High Protein: Which Diet Is Superior?

The ketogenic diet is a popular, low-carbohydrate, high-fat eating plan advertised as a weight-loss solution. However, it is distinct from other low-carb diets like Paleo, South Beach, and Atkins, which focus more on protein. The keto diet derives approximately 90% of its calories from fat, with the remaining coming from protein and a small number of carbohydrates.

In contrast, a high-protein diet involves consuming a higher percentage of calories from protein while still including some fat and carbohydrates. This approach can be beneficial for weight loss as protein is more satiating than fat, and the body needs to burn more calories to utilise protein as fuel.

So, is it better to do keto or high protein? The answer depends on individual goals and preferences. Those seeking therapeutic benefits like managing epilepsy or high ketone levels for conditions like dementia may favour keto. On the other hand, those primarily focused on weight loss or diabetes management might find a high-protein approach more sustainable and effective.

Ketogenic diets and weight loss

Ketogenic diets are often advertised as a weight-loss solution, but they are actually medical diets that come with serious risks. Ketogenic diets are typically high-fat, low-carbohydrate eating plans. The standard ketogenic diet (SKD) consists of 75% fat, 15-20% protein, and 5-10% carbohydrates. However, there are several variations of the ketogenic diet, including the high-protein ketogenic diet (HPKD), which consists of 60-65% fat, 30% protein, and 5-10% carbohydrates.

The ketogenic diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. This process is called ketosis, and it can lead to weight loss. However, ketosis is tricky to achieve and requires a strict low-carbohydrate diet.

The high-protein ketogenic diet has been found to reduce hunger and lower food intake, leading to greater weight loss compared to a high-protein, medium-carbohydrate non-ketogenic diet. This may be because protein is the most satiating macronutrient, and increasing protein intake can lead to a lower calorie intake.

However, there are some drawbacks to the high-protein ketogenic diet. Excess protein in the body can be converted to glucose and used as fuel, hindering the ability to reach and maintain ketosis. Additionally, the keto diet has been associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. Other potential risks include nutrient deficiency, liver problems, kidney problems, constipation, and fuzzy thinking or mood swings.

Therefore, while ketogenic diets may lead to weight loss, it is important to consider the potential risks and consult a doctor or dietitian before starting any new diet.

Ketogenic diets and diabetes management

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that can potentially change the way the body stores and uses energy, easing diabetes symptoms. The diet was created in the 1920s as a treatment for epilepsy, but its effects are also being studied for type 2 diabetes.

The keto diet is centred around limiting the intake of carbohydrates, which could raise a person's insulin levels. The diet allows for low-carb vegetables, eggs, meats, healthy fat sources, fish and shellfish, unsweetened dairy products, and berries.

The keto diet severely restricts carbohydrates, forcing the body to break down fats for energy. Ketosis is the process of using fat for energy, producing a fuel source called ketones.

The Keto Diet and Diabetes

The keto diet may benefit people with type 2 diabetes because it allows the body to maintain blood sugar levels at a low but healthy level. The diet's lower intake of carbohydrates may help minimize large fluctuations in blood sugar, which could positively impact several clinical markers of blood sugar control.

The Downsides of the Keto Diet

The keto diet is highly restrictive, and experts do not recommend following it for longer than 12 months. It can be challenging to follow in the long term, and there is a lack of evidence about its long-term safety and effectiveness.

Short-term side effects of the keto diet include "keto flu", noticeable changes in bowel habits, uncomfortable leg cramps, and a noticeable loss of energy. Long-term effects might include the development of kidney stones and an increased risk of nutrient deficiencies.

Who Should Not Follow the Keto Diet?

The keto diet is not recommended for people who are pregnant or lactating, have a history of or current diagnosis of an eating disorder, take certain medications, or have disorders of fat metabolism.

The Bottom Line

The keto diet may be one possible blood sugar management option for some people with type 2 diabetes. However, it is important to consult with a healthcare professional before making significant changes to your diet.

Ketogenic diets and athletic performance

Ketogenic diets are not just for losing weight. Many endurance athletes also turn to these very low-carb, high-fat diets to boost their performance. However, athletes involved in high-intensity, short-duration sports might see drops in performance while on a ketogenic diet.

The Science Behind Ketogenic Diets

To achieve dietary or nutritional ketosis, you need to severely restrict your carbohydrate intake (fewer than 50 grams of carbohydrates per day) so that your body transitions to using ketones for fuelling muscles and the brain. Ketones are produced from fat, which is why nutritional ketosis is so appealing to sedentary people as a weight-loss solution. It is also appealing to athletes because they have a virtually unlimited reserve of fat calories to pull from but can only store 1600-2000 calories worth of carbohydrates in muscles, blood, and the liver. An athlete fuelled by ketones would theoretically be "bonk-proof" since bonking is the result of running low on blood glucose.

Research suggests that ketogenic diets may hinder the performance of athletes involved in high-intensity, short-duration sports. A study published in the Journal of Sports Medicine and Physical Fitness found that people on the ketogenic diet performed more poorly at anaerobic exercise tasks than those eating more carbs. Their performance was 4 to 15 per cent lower than the high-carbohydrate group.

Another study, published in the Journal of Applied Physiology, found that a low-carbohydrate, high-fat dietary strategy made elite racewalkers slower compared to racers using a high-carbohydrate strategy. The racewalkers' performance slowed by 1.6 per cent, while the high-carb group improved their performance by 4.8 per cent.

The Bottom Line

While ketogenic diets may be beneficial for endurance athletes, they may not be suitable for athletes involved in high-intensity, short-duration sports. If you are an athlete considering a ketogenic diet, it is important to weigh the potential benefits against the risks and consult a nutritionist to develop a plan that is safe and effective for you.

Ketogenic diets and therapeutic uses

The ketogenic diet is a high-fat, low-carbohydrate diet that has been used as a therapeutic treatment for a variety of medical conditions. The diet can be traced back to the 1920s when it was first used to treat epilepsy and has since been found to aid weight loss and treat obesity.

The ketogenic diet works by inducing a state of ketosis in the body, where fat becomes the primary fuel source instead of carbohydrates. Ketosis is a natural metabolic state where the body burns fat for energy instead of carbohydrates, and it can be achieved by reducing carbohydrate intake to below 50 grams per day. This reduction in carbohydrates leads to lower insulin levels, which in turn reduces lipogenesis and fat accumulation.

The classic ketogenic diet typically provides a ratio of 3-4 grams of fat for every 1 gram of carbohydrate and protein, amounting to about 90% of calories from fat. This diet is usually prescribed for children with epilepsy and involves careful measurements of calories, fluids, and proteins, with foods being weighed and measured.

In recent years, the ketogenic diet has gained popularity as a weight-loss method and has been found to be more effective than low-fat diets in the short term. It has also been studied for its potential therapeutic benefits in various pathological conditions, including diabetes, polycystic ovary syndrome, acne, neurological diseases, cancer, and cardiovascular disease.

The therapeutic potential of the ketogenic diet lies in its ability to reduce insulin levels and improve insulin sensitivity. This is particularly beneficial for individuals with metabolic syndrome, insulin resistance, and type 2 diabetes, as it improves glucose control and reduces the conversion of dietary carbohydrates into fat.

Additionally, the ketogenic diet has been found to improve blood lipid profiles, with significant reductions in blood triglycerides, total cholesterol, and low-density lipoprotein levels, while increasing high-density lipoprotein levels. This can lead to a reduced risk of cardiovascular disease.

The ketogenic diet has also been studied for its potential benefits in neurological disorders such as epilepsy, Alzheimer's disease, Parkinson's disease, and amyotrophic lateral sclerosis. The presence of ketone bodies, particularly beta-hydroxybutyrate, may have neuroprotective effects and improve brain function.

However, it is important to note that the ketogenic diet may have some side effects, including gastrointestinal symptoms, high cholesterol levels, and potential renal damage from high protein intake. Therefore, it should be initiated under the supervision of a trained clinician.

High-protein diets and weight loss

High-protein diets are often considered an effective way to lose weight. Protein is one of the three macronutrients, along with carbohydrates and fats, and plays a crucial role in the body's various functions. It is essential for the formation, maintenance, and structure of organs and tissues, and it helps repair and maintain muscle, bone, and skin.

Benefits of High-Protein Diets for Weight Loss

The recommended dietary allowance (RDA) of protein is 0.8 grams per kilogram of body weight, but some studies suggest that consuming more than this amount may aid in weight loss and improve overall health.

Appetite Suppression and Increased Satiety

High-protein diets can help suppress appetite and increase feelings of fullness. Protein increases the production of hormones like PYY and GLP-1, which promote satiety, and reduces levels of ghrelin, known as the "hunger hormone." This can lead to a natural reduction in food intake and calorie consumption, facilitating weight loss.

Increased Metabolic Rate and Energy Expenditure

A higher protein intake may boost basal and resting metabolic rates, causing the body to burn more calories for several hours after eating and even during sleep. Additionally, protein increases the thermic effect of food (TEF), which is higher for protein than for carbohydrates or fats. This means that a greater proportion of the calories from protein are used to digest it, further contributing to weight loss.

Muscle Mass Preservation

High-protein intake helps protect against muscle loss, especially during weight loss or as we age. This is important because muscle loss can slow down metabolism, and preserving muscle mass helps maintain a higher metabolic rate.

Sample High-Protein Foods

• Salmon
• Skinless chicken breast
• Ground beef
• Tuna
• Bison
• Lean pork
• Turkey
• Halibut
• Eggs
• Greek yogurt
• Cottage cheese
• Milk
• Nut butters
• Whey protein powder
• Black beans
• Broccoli
• Cauliflower
• Quinoa
• Nuts
• Lentils
• Pumpkin seeds
• Avocados
• Pistachios
• Chia seeds
• Asparagus
• Brussels sprouts
• Spelt
• Teff

Customization and Considerations

High-protein diets can be customized according to individual preferences and health goals. For example, a low-carb, high-protein diet may be beneficial for blood sugar management, while a dairy-free, high-protein diet may be suitable for lactose-intolerant individuals.

It is important to note that while high-protein diets are generally safe and healthy, those with liver or kidney disease should consult their doctor before significantly increasing their protein intake. Additionally, a healthcare professional or registered dietitian can provide guidance on the appropriate amount of protein to consume for weight loss, taking into account individual factors such as age, sex, and physical activity level.

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