The ketogenic diet, or keto, is a low-carb, high-fat diet that has gained popularity in recent years. While low-carb and keto diets overlap in a few key ways, they vary significantly.
A low-carb diet restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. Studies suggest that a low-carb diet comprises 10–30% of calories from carbs, although there is no set definition. On the other hand, keto is a very low-carb, high-fat diet. The keto diet has a pretty strict structure, with 5% to 10% of calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat.
The main difference between these diets is carbohydrate intake. On a low-carb diet, you typically eat 50–150 grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 50 grams. Another main difference is protein intake. With low-carb diets, protein intake may be high, but with keto diets, protein intake should be moderate at around 20% of total calories.
The keto diet may be too restrictive for most people, leading to poor long-term adherence. The keto diet is more likely to cause unwanted side effects. Therefore, a low-carb diet is likely a better option for most people.
What You'll Learn
Keto is a very low-carb, high-fat diet that may help treat epilepsy and certain cancers
The ketogenic diet (KD) is a high-fat, low-carbohydrate diet that has been used to treat epilepsy since the 1920s. It is usually recommended for children whose seizures have not responded to medication. The diet is thought to work by altering the metabolism, causing the body to use fats as its primary fuel source instead of carbohydrates. This leads to the production of ketones, which are formed when the body uses fat for energy. Ketones are not dangerous and can be detected in the urine, blood, and breath.
The KD has also been proposed as a potential treatment for certain types of cancer. Cancer cells rely on glucose for fuel and are unable to oxidise fatty acids. By switching the body's metabolic fuel source from glucose to fatty acids, the KD could potentially starve cancer cells of the glucose they need to survive. Animal research and limited human data suggest that the KD may be beneficial when combined with traditional therapies for treating brain, prostate, colon, pancreatic, and lung cancer. However, it is important to note that the amount of human evidence supporting the KD for cancer treatment is limited, and more research is needed.
The KD is a restrictive diet that may be challenging to adhere to in the long term. It is usually not recommended for adults with epilepsy due to the restricted food choices. However, a modified version of the KD, called the Modified Atkins Diet (MAD), has been shown to be effective in treating epilepsy in both children and adults and is less restrictive. The MAD allows for more protein and does not restrict calories or fluids. It typically contains around 65% fat, 25% protein, and 10-20% carbohydrates.
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A low-carb diet may be easier to follow long-term
Less Restrictive, More Sustainable
Low-carb diets are generally considered less restrictive and easier to follow than keto diets. While both diets limit carbs to varying degrees, keto is more restrictive. The keto diet is a very low-carb, high-fat diet that typically involves getting 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat. In contrast, a low-carb diet typically includes 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats.
The higher fat intake in the keto diet may be challenging for some people to adhere to, especially if they are not fond of high-fat foods. Additionally, the keto diet's lower protein intake compared to low-carb diets can make it more difficult to build muscle. The more flexible nature of low-carb diets, which allow for a wider range of food choices, makes them more sustainable in the long term for most people.
Fewer Side Effects
The keto diet can also come with more side effects than a low-carb diet. Short-term effects of keto can include "keto breath," "keto flu" (flu-like symptoms during the body's adaptation to low carb intake), and fatigue. Long-term effects may include constipation, diarrhea, lack of energy, iron deficiency, vomiting, and kidney stones. The high-fat content of the keto diet can also contribute to high triglyceride levels, increasing the risk of heart disease and stroke, as well as high cholesterol.
Better Micronutrient Intake
The restrictive nature of the keto diet often leads to a reduction in vegetable intake, as many vegetables contain carbohydrates. This can result in missing out on important vitamins, minerals, antioxidants, and fiber, which have been shown to prevent heart disease, diabetes, and promote weight loss and maintenance. A low-carb diet, with its less stringent restrictions, allows for a more diverse range of vegetables and other micronutrient-rich foods, making it a healthier and more well-rounded option.
Easier Transition
Transitioning to a ketogenic state can take some time, typically between three to five weeks. During this period, individuals may experience unpleasant symptoms such as fatigue and flu-like symptoms. This adjustment period may be off-putting for some, making the low-carb diet, which does not require reaching ketosis, a more appealing option.
More Suitable for Certain Individuals
The keto diet may not be suitable for everyone. Pregnant or lactating women, for example, are advised against following the keto diet. Additionally, those with complex health conditions should consult a healthcare professional before starting a restrictive diet like keto. A low-carb diet, being less restrictive, is often a more viable option for individuals with specific nutritional needs or health considerations.
Easier to Maintain Weight Loss
Some studies suggest that a low-carb diet may be more effective for maintaining weight loss over the long term. This is partly due to the fact that low-carb diets tend to be more sustainable, making it easier for individuals to stick to their dietary plans. Additionally, low-carb diets that are higher in protein can aid in weight loss maintenance by promoting feelings of fullness and reducing appetite.
In conclusion, while both low-carb and keto diets have their proponents and can lead to weight loss and health improvements, a low-carb diet may be easier to follow long-term due to its less restrictive nature, fewer side effects, better micronutrient intake, easier transition, suitability for a wider range of individuals, and potential for better weight loss maintenance.
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Keto may be better for weight loss
A keto diet is a low-carb, high-fat diet that has gained popularity in recent years. It is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel.
- Red meat, such as beef, pork and lamb
- Poultry, such as chicken and turkey
- Fish of all types, including salmon, tuna, sole, trout, and halibut
- Natural fats, such as butter and olive oil
- Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant
Keto results — how can it benefit you?
Keto diets may have other positive health effects, such as reducing blood sugar levels. Evidence shows that keto diets help with weight loss, blood sugar control, and many other conditions.
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose (sugar) as its main fuel source. Here are three things to know about getting into ketosis:
- Eat less than 20 grams of net carbs per day.
- Avoid eating too often. If you’re not hungry, don’t eat.
- Measure ketones. Testing for ketones in your blood, breath, or urine can confirm that you are indeed in ketosis.
Potential risks of a keto diet
Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm. That being said, some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.
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Keto may be harder to stick to
The keto diet is a very restrictive diet, and it may be harder to stick to than a low-carb diet. While keto is a low-carb diet, not all low-carb diets are keto. The keto diet has a strict structure, with 70% of daily calories from fat, 20% from protein, and 10% from carbohydrates. This is a very different balance to a low-carb diet, which typically includes 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats.
The keto diet is so restrictive that it may be difficult to stick to for long periods. It may also be challenging to build muscle on the keto diet because of its low protein intake.
The keto diet can also come with more side effects than a low-carb diet. Short-term effects include "keto breath", "keto flu", and fatigue. Long-term effects can include constipation, diarrhea, lack of energy, iron deficiency, vomiting, and kidney stones. The high-fat content of the keto diet can also contribute to high triglyceride levels, which increase the risk of heart disease and stroke, as well as high cholesterol.
The keto diet may also negatively impact your immune system and cause chronic inflammation. It often means drastically cutting your vegetable intake, which can result in missing out on important vitamins, minerals, and antioxidants. It will also likely reduce your fiber intake, which has been shown to prevent heart disease, diabetes, and promote and sustain weight loss.
The keto diet may be harder to stick to because of its restrictive nature, potential side effects, and impact on your diet and health.
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A low-carb diet may be better for athletic performance
Low-carb diets are often associated with weight loss, but they can also be beneficial for athletic performance. While the body typically prefers to use glycogen from carbohydrates as fuel, especially for high-intensity exercise, a low-carb diet can help improve athletic performance in several ways.
Firstly, a low-carb diet can enhance fat oxidation, which means the body breaks down fat for energy instead of relying solely on glycogen. This can be advantageous for endurance athletes, as it provides an alternative fuel source during prolonged exercise.
Secondly, a low-carb diet may lead to reduced insulin spikes and more stable blood sugar levels. This can help curb hunger, maintain energy levels, and improve insulin sensitivity, which is particularly beneficial for individuals with impaired insulin sensitivity or metabolic syndrome.
Additionally, a low-carb diet can promote weight loss, which can be advantageous for athletes looking to reduce body fat and improve their power-to-weight ratio. It is important to note that the amount of carbohydrate restriction can vary depending on the individual and the type of athletic activity. For example, ultramarathon runners can get away with a lower carb intake since their activity is typically considered low intensity. In contrast, strength athletes or those performing high-intensity workouts may require a slightly higher carb intake to support their training demands.
Furthermore, a low-carb diet can help reduce inflammation and improve recovery. This is especially beneficial for master's athletes or individuals dealing with joint pain and inflammation.
When considering a low-carb diet for athletic performance, it is essential to work with a sports dietitian or nutrition professional to ensure that the diet is tailored to the individual's specific needs and training demands. Additionally, it is crucial to allow adequate time for the body to adapt to the new fuel source, as it may take several weeks to fully transition to using fat as the primary fuel source.
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Frequently asked questions
A low-carb diet is a way of eating that restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. Studies suggest that a low-carb diet comprises 10–30% of calories from carbs, although there is no set definition.
The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. The keto diet has several therapeutic properties, such as helping treat epilepsy. When following a keto diet, the goal is to reach nutritional ketosis. In this state, your body produces ketones from fat in your liver and uses fat as its main fuel source instead of carbs.
The main difference between these diets is carbohydrate intake. On a low-carb diet, you typically eat 50–150 grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 50 grams. Another main difference is protein intake. With low-carb diets, protein intake may be high, but with keto diets, protein intake should be moderate at around 20% of total calories.
The keto diet may be too restrictive for most people, leading to poor long-term adherence. Furthermore, the keto diet is more likely to cause unwanted side effects. Therefore, a low-carb diet is likely a better option for most people.