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

The ketogenic, or keto, diet is a low-carb, high-fat diet. It involves drastically cutting down on carbohydrates and eating a large amount of fat, with moderate protein. The keto diet is restrictive and is not a practical long-term option for those looking to lose weight. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks.

Keto is a type of low-carb diet

The ketogenic (keto) diet is a type of low-carb diet. All keto diets are low-carb, but not all low-carb diets are keto. The distinction between the two diets is important when choosing a dietary plan.

Low-Carb Diet

Low-carb diets are those that limit carbohydrates and encourage the elimination of low-quality carbs such as starches, grains, sugars, and processed foods. On a low-carb diet, a person typically consumes between 50 and 150 grams of carbohydrates per day. This can lead to a reduction in cravings and improved cardiovascular fitness, and lower blood sugar and insulin levels.

Keto Diet

Ketogenic diets, or "keto" for short, put stricter limitations on the types and amounts of carbohydrates consumed. Keto diets are far more restrictive than low-carb diets and involve limiting carb intake to 20-50 grams per day and eating a high amount of fat, with moderate protein. This pushes the body toward ketosis, a metabolic state that produces ketones to provide fuel.

Similarities

Both diets are effective for weight loss and have some noticeable health benefits. A study in the BMJ revealed that going low-carb was associated with higher states of remission among people with type 2 diabetes, while keto diets could improve heart health, according to a study in the Journal of the American College of Cardiology.

Differences

The main difference between the two diets is the amount of carbohydrate intake. With a low-carb diet, you would typically eat 50-150 grams of carbs per day, but keto diets restrict carb intake to 20-50 grams per day. Protein intake also differs, with low-carb diets requiring a large intake of protein, and keto diets moderating protein consumption to 20-22% of total calories.

Who Should Choose Which Diet?

Those looking for a more gradual, sustainable weight loss plan will likely prefer a simple low-carb diet. For people interested in more dramatic, faster weight loss, a keto diet will probably be more efficient, as long as the restrictions are adhered to.

It's important to note that the keto diet is extremely restrictive and may cause stress for some people. It also has several potential health risks, including high saturated fat content, nutrient deficiency, liver and kidney problems, and constipation.

Therefore, it's recommended to speak with a healthcare professional before starting any new diet to ensure it is safe and suitable for your individual needs and goals.

Keto is more restrictive than other low-carb diets

While all keto diets are low-carb, not all low-carb diets are keto. The ketogenic diet is a very low-carb, high-fat diet that involves a drastic reduction in carbohydrate intake. Keto diets are more restrictive than other low-carb diets in terms of the types and amounts of carbohydrates, as well as the high fat requirements.

Carbohydrate intake

Low-carb diets generally allow for a range of carb intake, typically between 50 and 150 grams of carbs per day. On the other hand, keto diets restrict carb intake to fewer than 50 grams of carbs per day, with some going as low as 20 grams. This pushes the body towards ketosis, a metabolic state where the body burns through available carbs and then starts breaking down fat to produce energy.

Protein intake

Low-carb diets usually require a large intake of protein. In contrast, keto diets moderate protein consumption to between 15% to 30% of total calories, or 20-22% of total calories, to prevent interference with ketosis.

Fat intake

Keto diets require a large intake of fat, with 70% to 80% of a person's daily calories coming from fat. This is significantly higher than most low-carb diets, which also encourage the intake of healthy fats but to a lesser extent.

Food choices

Keto diets are more restrictive in terms of food choices. To adhere to the strict carbohydrate and fat requirements, people on keto diets must cut out pasta, bread, crackers, tortillas, cookies, cereal, cake, and potatoes, among other high-carb foods. In comparison, low-carb diets allow for more flexibility, as long as overall carb intake remains within the specified range.

Sustainability

The restrictive nature of keto diets can make them more challenging to maintain over the long term. They are more likely to cause unwanted side effects and may be difficult to stick to for extended periods. In contrast, low-carb diets are generally easier to maintain and are less likely to lead to poor long-term adherence.

Weight loss

While both keto and low-carb diets can be effective for weight loss, keto diets are more restrictive and may spark quicker weight loss. However, this comes with potential consequences, such as the ""keto flu," which can include flu-like symptoms like headaches, brain fog, irritability, fatigue, and lack of motivation.

Health benefits

Keto diets have been associated with various health benefits, such as improved heart health and the potential to prevent seizures and treat epilepsy. However, the restrictive nature of keto diets may also lead to nutrient deficiencies and increase the risk of liver and kidney problems.

In summary, keto diets are more restrictive than other low-carb diets in terms of carbohydrate and fat intake, food choices, and sustainability. While keto diets may lead to quicker weight loss, they also come with potential health risks and side effects that should be carefully considered before starting this dietary regimen.

Keto diets aim for nutritional ketosis

The keto diet is a low-carb, high-fat diet. It is a very restrictive diet, limiting carbohydrates to 50 grams or fewer per day, and drastically increasing fat intake. The goal of the keto diet is to reach nutritional ketosis, where the body uses fat as its main fuel source instead of carbohydrates.

When following a keto diet, it is important to also moderate protein intake, as excessive protein can prevent ketosis. This is because protein can be converted into glucose if consumed in high amounts. The keto diet typically consists of 70% fat, 20% protein, and only 10% carbs.

The keto diet has gained popularity as a weight-loss strategy and has been shown to be effective for short-term weight reduction. It has also been used therapeutically to help treat epilepsy and may impair the growth of certain types of cancer.

However, it is important to note that the keto diet is associated with several risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking or mood swings. The high intake of saturated fats encouraged by the keto diet is linked to an increased risk of heart disease.

Before starting a ketogenic diet, it is crucial to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs.

Low-carb diets are easier to maintain

Low-carb diets typically involve getting less than 26% of total calories from carbohydrates, while keto diets limit carbs to fewer than 50 grams per day, or around 5-10% of total calories. This drastic reduction in carbs can be challenging to adhere to and may not be sustainable for everyone.

The highly restrictive nature of the keto diet may lead to poor long-term adherence. It eliminates many nutrient-dense foods, such as legumes, fruits, and whole grains, which can be difficult to give up and may result in nutrient deficiencies. In contrast, low-carb diets offer more flexibility and can include higher-carb foods like fruits, starchy vegetables, and whole grains in moderation.

Additionally, the keto diet's high-fat requirement can be challenging to follow. It encourages high consumption of saturated fats, which have been linked to an increased risk of heart disease. On the other hand, low-carb diets do not have such strict requirements and can be more easily tailored to individual needs and preferences.

Furthermore, the keto diet may cause unwanted side effects, such as constipation, fuzzy thinking, and mood swings, due to its low fibre and carbohydrate content. These side effects can further deter people from sticking to the diet.

While both low-carb and keto diets can aid in weight loss and have potential health benefits, the less restrictive nature of low-carb diets makes them generally easier to maintain. They provide more flexibility in food choices, a better balance of macronutrients, and a lower risk of adverse side effects.

Keto diets have therapeutic benefits

The keto diet is a very low-carb, high-fat diet that has been found to have therapeutic benefits for several health conditions.

Therapeutic Benefits of the Keto Diet

Epilepsy

The keto diet has been used to treat epilepsy, especially in children, as it provides a more stable fuel for the brain, acting as an anticonvulsant. Research shows that the keto diet can help control seizures in children with epilepsy, especially those who don't respond well to medication.

Diabetes

The keto diet can be beneficial for people with type 2 diabetes or prediabetes. By lowering carb intake, blood glucose levels drop, leading to reduced insulin production and improved insulin sensitivity. Studies have shown that the keto diet can lead to significant improvements in blood sugar management and a reduction in the use of blood sugar medications.

Metabolic Syndrome

Metabolic syndrome is a cluster of risk factors, including abdominal obesity, high triglycerides, low HDL cholesterol, high blood pressure, and elevated fasting blood sugar. The keto diet may help address these risk factors by improving cholesterol and blood sugar levels, as well as reducing abdominal obesity.

Weight Loss

The keto diet is often associated with weight loss. By reducing carb intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for energy. Studies have shown that the keto diet can lead to long-term weight loss, even without calorie counting or food tracking.

Polycystic Ovary Syndrome (PCOS)

Keto diets may be beneficial for women with PCOS, a condition marked by hormonal dysfunction and insulin resistance. The diet can lead to weight loss, reduced insulin levels, and improved reproductive hormone function in women with PCOS.

Alzheimer's Disease and Dementia

While more research is needed, there is some evidence that the keto diet may have benefits for Alzheimer's disease and dementia. The keto diet may improve memory function and cognitive performance in older adults at risk for Alzheimer's.

Cancer

The keto diet is being explored as a potential additional treatment for cancer. By lowering blood sugar and insulin levels, the keto diet may help slow tumor growth. However, more well-controlled clinical trials are needed to establish the role of the keto diet in cancer treatment.

Parkinson's Disease

The keto diet is being studied as a potential complementary therapy for Parkinson's disease due to its protective effects on the brain and nervous system. Animal studies have shown improved energy production, protection against nerve damage, and improved motor function in rats with Parkinson's.

Migraine Headaches

Some studies suggest that migraine headache frequency and severity may improve in people following a keto diet. The keto diet may help reduce inflammation, which is believed to play a role in migraine headaches.

Traumatic Brain Injury

Animal studies suggest that the keto diet may improve outcomes in traumatic brain injuries by reducing brain swelling, increasing motor function, and improving recovery. However, controlled human studies are needed to confirm these findings.

Multiple Sclerosis (MS)

There is some evidence that the keto diet may benefit people with MS. A study in mice found that the keto diet suppressed inflammatory markers and improved memory, learning, and physical function. However, more human studies are required to establish the effectiveness of the keto diet in treating MS.

Nonalcoholic Fatty Liver Disease (NAFLD)

The keto diet has been found to be effective in reducing liver fat and improving other health markers in people with NAFLD. In a small study, obese men with NAFLD who followed a keto diet experienced significant decreases in weight, blood pressure, and liver enzymes, with many achieving a complete resolution of NAFLD.

While the keto diet has shown therapeutic benefits in these areas, it is important to consult with a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medications.

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