Keto And Low-Carb Diets: What's The Difference?

The ketogenic, or keto, diet and low-carb diets are both popular ways of eating that involve restricting your carb intake. While all keto diets are low-carb, not all low-carb diets are keto. The main difference between these diets is the amount of 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. The keto diet is also more restrictive when it comes to protein intake, which 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 low-carb diet is likely a better option for most people as it is less restrictive and easier to follow.

Macronutrient breakdown

Low-Carb Diet

A low-carb diet restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. It typically comprises 10-30% of calories from carbs, 40-50% from protein, and 30-40% from fats. However, there is no set definition, and any diet with less than 45% of calories from carbs can be considered low-carb.

Keto Diet

The keto diet is a very low-carb, high-fat diet. It requires restricting your carb intake to 5-10% of your calories, with fat intake making up 55-80% of your calories, and the remaining 15-30% coming from protein. This diet is designed to push the body into ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates.

Differences

The main difference between the two diets is their carbohydrate intake. On a low-carb diet, you typically consume 50-150 grams of carbs per day, whereas the keto diet restricts carbs to fewer than 50 grams per day, and sometimes as low as 20 grams.

Another difference is protein intake. Low-carb diets often include a high amount of protein, whereas keto diets require moderate protein intake, as excessive protein can prevent ketosis.

Additionally, fat intake is significantly higher on the keto diet, as fats replace carbs and protein. This is a crucial distinction, as the keto diet's high-fat content may be challenging for some individuals to adhere to over the long term.

The choice between the two diets depends on individual needs and goals. The low-carb diet is generally easier to maintain and less restrictive, making it a more sustainable option for gradual, long-term weight loss.

On the other hand, the keto diet can spark quicker weight loss due to its more restrictive nature, but it may be challenging to stick to for extended periods due to its limited food options and potential side effects like the "keto flu."

It's important to consult with a healthcare professional before starting any diet to ensure it aligns with your specific health status, goals, and lifestyle.

Weight loss

Both keto and low-carb diets are popular eating plans that involve restricting your carbohydrate intake. They can both be effective for weight loss, but they are not the same.

A low-carb diet typically comprises 10-30% of calories from carbs, which equates to 50-150 grams of carbs per day for someone consuming 2,000 calories. This can promote weight loss because it tends to reduce your overall calorie intake, and you increase your intake of protein and healthy fats, which promote fullness. A low-carb diet is also likely to eliminate many highly processed foods from your diet.

The keto diet, on the other hand, is a very low-carb, high-fat diet. It typically restricts carbs to fewer than 50 grams per day, and sometimes as low as 20 grams. This puts your body in a state of nutritional ketosis, where it burns through available carbs and blood sugar, and then starts breaking down fat to produce energy. The keto diet is more restrictive and may be harder to stick to in the long term.

Both diets can be good for weight loss, but they differ in terms of speed and sustainability. The keto diet is more restrictive and can spark quicker weight loss, but it may be difficult to stick to over time. The low-carb diet is less extreme and therefore easier to follow, but weight loss may be slower.

It's important to note that individual results may vary, and it's always a good idea to consult a healthcare professional before starting any new diet.

Health benefits

While all keto diets are low-carb, not all low-carb diets are keto. A low-carb diet is usually defined as one that restricts dietary carbohydrates, mainly from grains, sugar-filled foods and drinks, and bread. Typically, this means getting 50-150 grams of carbohydrates per day, or 10-30% of calories from carbs.

The keto diet is more restrictive, limiting carbs to under 50 grams per day, and sometimes as low as 20 grams. This restriction puts the body in a state of nutritional ketosis, where it uses fat as its main fuel source instead of carbs. The keto diet is also higher in fat and moderate in protein, with 70-80% of daily calories coming from fat and 15-30% from protein.

Both diets can be beneficial for weight loss and overall health, but they also come with potential risks and side effects. Here are some health benefits of the keto and low-carb diets:

Weight Loss

One of the most well-known benefits of both diets is weight loss. Low-carb diets are one of the simplest and most effective ways to lose weight, as they act to rid excess water from the body and lower insulin levels. Studies have shown that people on low-carb diets lose more weight, and faster, than those on low-fat diets, even when the latter are actively restricting calories.

Reduced Abdominal Fat

The type of fat lost on low-carb diets tends to be visceral fat, which accumulates in the abdominal cavity and is associated with inflammation and insulin resistance. Losing this type of fat can lead to a drastically reduced risk of heart disease and type 2 diabetes.

Lower Triglycerides

Triglycerides are fat molecules that circulate in the bloodstream, and high levels are a strong risk factor for heart disease. Carb consumption, especially simple sugars, is a main driver of elevated triglycerides, so cutting carbs can lead to a dramatic reduction in blood triglycerides.

Increased 'Good' HDL Cholesterol

Low-carb diets tend to be high in fat, which leads to an increase in high-density lipoprotein (HDL) or "good" cholesterol. The higher the levels of HDL relative to "bad" LDL, the lower the risk of heart disease.

Reduced Blood Sugar and Insulin Levels

Low-carb and keto diets are particularly helpful for people with diabetes and insulin resistance. Cutting carbs lowers both blood sugar and insulin levels, and some people with diabetes who start a low-carb diet may need to reduce their insulin dosage by 50% almost immediately.

Lower Blood Pressure

Elevated blood pressure is a significant risk factor for heart disease, stroke, and kidney failure. Low-carb diets are an effective way to lower blood pressure and reduce the risk of these diseases.

Treatment of Brain Disorders

Low-carb and keto diets have been used to treat epilepsy in children who don't respond to drug treatment, and are being studied for their effects on other brain conditions like Alzheimer's and Parkinson's disease. The ketones produced during ketosis provide neuroprotective benefits, strengthening and protecting the brain and nerve cells.

Improved 'Bad' LDL Cholesterol

Lowering carb intake can boost heart health by increasing the size of "bad" LDL particles, thus reducing their harmful effects. Cutting carbs may also reduce the number of total LDL particles in the bloodstream.

Therapeutic Benefits

The keto diet has been shown to have therapeutic benefits, such as helping to treat epilepsy and potentially impairing the growth of certain types of cancer. It is sometimes prescribed by doctors as part of a patient's treatment for epilepsy, Alzheimer's, certain types of diabetes, and cardiovascular diseases.

It's important to note that both diets may come with potential side effects and risks, and long-term adherence to the keto diet, in particular, may be challenging due to its restrictive nature. It is always recommended to consult a healthcare professional before starting any new diet.

Pros and cons

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and is not suitable for everyone.

Pros

• The keto diet has therapeutic benefits, such as managing epilepsy.
• It may also impair the growth of certain types of cancer.
• It may improve insulin sensitivity.
• It may reduce appetite.
• It can improve cholesterol and triglyceride levels.

Cons

• Constipation is common due to low fibre intake.
• Long-term data is limited.
• There is a risk of the keto flu, which may include headaches, fatigue, brain fog, irritability, and lack of motivation.
• It may be difficult to stick to for long periods.
• It is high in saturated fat and is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
• There is a risk of nutrient deficiency.
• It could worsen existing liver conditions.
• It may overload the kidneys.
• It may cause fuzzy thinking and mood swings.

A low-carb diet restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. It is not as restrictive as the keto diet and is, therefore, easier to follow long-term.

Pros

• It may promote weight loss.
• It eliminates many processed high-carb foods.
• It can be sustained long-term.
• It has a less extreme adaptation phase than keto.
• It is less restrictive and easier to follow than keto.

Cons

• You may feel weak or experience constipation.
• It may impact micronutrient intake.
• It may be difficult to stick to if you are eating out a lot or travelling frequently.
• It may not be suitable for athletes, as it could impair anaerobic exercise performance.
• It may not be suitable if you are pregnant, lactating, or have complex health conditions.

Both the keto and low-carb diets can help with weight loss and improving insulin sensitivity. However, the keto diet is more restrictive and may be difficult to stick to long-term. The low-carb diet is less extreme and may be a better option for those looking for a more sustainable diet. Ultimately, the best diet depends on individual needs and goals, and it is important to consult a healthcare professional before starting any new diet.

Food options

While the keto and low-carb diets do overlap in some ways, there are some key differences when it comes to food options.

Keto Diet Food Options

The keto diet is a very low-carb, high-fat, and moderate-protein diet. The aim is to reach a state of nutritional ketosis, where the body uses fat as its main fuel source instead of carbs. This means consuming fewer than 50 grams of carbs per day, keeping protein intake moderate, and increasing fat intake.

• Animal proteins: Fish, shellfish, meat, and poultry are all good sources of protein and are very low in carbs.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are suitable dairy options. Unsweetened plant-based milk like soy, almond, and coconut milk can also be consumed.
• Green leafy vegetables: Spinach, kale, collard greens, salad greens, and cooking greens are all excellent choices as they are low in carbs and rich in vitamins, minerals, and antioxidants.
• High-fat veggies: Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs.
• Other non-starchy vegetables: Cauliflower, zucchini, bell peppers, broccoli, and summer squashes are versatile and low in carbs.
• Other plant-based foods: Nuts, seeds, and berries are healthy, high in fat, and low in carbs. Dark chocolate (70% cocoa or more) and cocoa powder are also suitable in moderation.
• Oils: Olive oil, coconut oil, avocado oil, and nut and seed oils like flax and hemp oil are recommended.
• Beverages: Unsweetened coffee and tea, and unsweetened sparkling water are good beverage options.

Low-Carb Diet Food Options

The low-carb diet restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. It typically includes 10–30% of calories from carbs, which equates to 50–150 grams of carbs per day. People following a low-carb diet tend to increase their intake of protein, healthy fats, and vegetables.

• Protein: Meat, poultry, and fish are common sources of protein on a low-carb diet.
• Healthy fats: Avocados, nuts, seeds, and olive oil are examples of healthy fats that can be included.
• Vegetables: Green leafy vegetables, broccoli, cauliflower, zucchini, and other non-starchy vegetables are recommended.
• Fruits: Fruits that are lower in carbs, such as berries, can be consumed in moderation.
• Dairy: Cheese, plain Greek yogurt, and cottage cheese are suitable dairy options.

Frequently asked questions