Keto Vs Low Carb: Which Diet Is Better?

The ketogenic (keto) diet and low-carb diets are two popular ways of eating that involve restricting your carb intake. While there is no standard definition for a low-carb diet, it generally refers to eating less than 45% of calories from carbs. The keto diet, on the other hand, is a very low-carb, high-fat diet that typically includes less than 50 grams of carbs per day. So, 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 between 50 and 150 grams of carbs per day, while a keto diet restricts daily carb intake to less than 50 grams. Another key difference is protein intake. Low-carb diets may include a high amount of protein, but keto diets require moderate protein intake, as too much can prevent ketosis.

Both diets can be effective for weight loss and have been linked to various health benefits. However, the keto diet is more restrictive and may be difficult to stick to long-term. It also comes with potential side effects, such as keto flu, which can include dizziness, nausea, and fatigue.

When deciding between the two, it's important to consider your individual needs, health status, and lifestyle. A low-carb diet may be more sustainable for some due to its less restrictive nature, while keto may be preferable for those seeking quicker weight loss results. Consulting with a healthcare professional before starting any new diet is always recommended.

Weight Loss

Both low-carb and keto diets can be effective for weight loss. However, there are some key differences and considerations when it comes to choosing between the two.

Low-Carb Diet

A low-carb diet typically involves restricting dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. Studies suggest that a low-carb diet comprises 10-30% of calories from carbs, which equates to 50-150 grams of carbs per day for someone consuming 2,000 calories. On a low-carb diet, it is common to increase your intake of protein, healthy fats, and vegetables to promote fullness and reduce overall calorie intake, which can lead to weight loss. A low-carb diet has been linked to weight loss and improved blood sugar control in people with diabetes. It may be a viable weight loss option for most healthy individuals, but it may not be suitable for everyone. Some potential downsides of a low-carb diet include feeling weak or experiencing constipation, and it may impact micronutrient intake.

Keto Diet

The keto diet, or ketogenic diet, is a very low-carb, high-fat diet. It typically involves restricting carb intake to less than 50 grams per day, which puts your body into a state of nutritional ketosis, where it burns fat for fuel instead of carbs. The keto diet has been shown to be effective for weight loss, especially for those with type 2 diabetes or metabolic syndrome. It can also help improve blood sugar control and reduce insulin levels. However, the keto diet may be too restrictive for some people, and it can be challenging to stick to in the long term. Some potential side effects of the keto diet include constipation due to low fiber intake, and the "keto flu," which may include headaches, fatigue, brain fog, irritability, and lack of motivation.

Comparison

When it comes to weight loss, both low-carb and keto diets can be effective. However, the keto diet may provide a slight advantage due to the increased ketone levels and reduced appetite. That being said, the current research suggests that maintaining a caloric deficit is the key to weight loss, rather than solely focusing on carb restriction. Additionally, low-carb diets tend to be less restrictive and easier to follow than keto diets, making them more sustainable in the long term for most people. It's important to consider your individual health status, lifestyle, and nutrition habits when deciding between a low-carb and keto diet. Consulting with a healthcare provider or registered dietitian can help determine which diet is best suited for your needs and goals.

Health Benefits

The keto and low-carb diets are both popular ways of eating that involve restricting your carb intake. However, the keto diet is more restrictive than a low-carb diet, and it may be too challenging for some people to follow long-term.

Weight Loss

Low-carb diets are one of the simplest and most effective ways to lose weight. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets. In obese adults, a low-carb diet was found to be particularly effective for up to six months. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.

Improved Cardiovascular Health

Low-carb diets can be beneficial for improving cardiovascular health. A 20-year study of 82,802 women found that those who ate low-carb diets high in vegetable sources of fat or protein had a 30% lower risk of heart disease compared to women who ate high-carb, low-fat diets.

Reduced Triglycerides

Triglycerides are fat molecules that circulate in your bloodstream, and high levels are a strong risk factor for heart disease. Low-carb diets are very effective at lowering blood triglycerides.

Increased 'Good' HDL Cholesterol

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

Reduced Blood Sugar and Insulin Levels

Low-carb and ketogenic diets can be particularly helpful for people with diabetes and insulin resistance. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically.

Lower Blood Pressure

Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke, and kidney failure. Low-carb diets are an effective way to lower blood pressure and should, therefore, reduce your risk of these diseases.

Effective Against Metabolic Syndrome

Metabolic syndrome is a condition highly associated with your risk of diabetes and heart disease. It is a collection of symptoms, including elevated blood pressure, fasting blood sugar levels, and low "good" HDL cholesterol levels. Low-carb diets are incredibly effective in treating all five of these symptoms.

Improved 'Bad' LDL Cholesterol Levels

People with high "bad" LDL are much more likely to have heart attacks. However, the size of the particles is important. Smaller particles are linked to a higher risk of heart disease, while larger particles are linked to a lower risk. Low-carb diets increase the size of "bad" LDL particles while reducing the number of total LDL particles in your bloodstream.

Therapeutic for Several Brain Disorders

The ketogenic diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. In many cases, this diet can cure children of epilepsy. Very low-carb and ketogenic diets are now being studied for other brain conditions, including Alzheimer's and Parkinson's disease.

Other Potential Benefits of the Keto Diet

The keto diet has several other therapeutic properties, such as helping treat refractory epilepsy and potentially impairing the growth of certain types of cancer. It may also help with weight loss and improving insulin sensitivity.

Other Potential Benefits of the Low-Carb Diet

The low-carb diet has been linked to several health benefits in people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk factors. It's also commonly used to induce weight loss and is generally easier to follow than the keto diet.

Macronutrient Breakdown

The main difference between the low-carb and keto diets is their macronutrient breakdown. Carbohydrates, proteins, and fats are macronutrients, which provide calories for the body and are needed in larger amounts than micronutrients (vitamins and minerals).

Low-Carb Diet

Technically, any diet recommending less than 45% of calories from carbs can be considered low-carb. However, most research studies focus on diets where 10% to 30% of calories come from carbs. A low-carb diet typically involves replacing carbs with protein-rich foods and certain fats. An example of a low-carb macronutrient breakdown is 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats.

Keto Diet

The keto diet, on the other hand, is a very different story. It requires a much more restrictive macronutrient breakdown, with only 5% to 10% of calories coming from carbs, 15% to 30% from protein, and a whopping 70% to 80% or more from fat. This is nearly twice as much fat and half as many carbs as what typical low-carb diets recommend.

Comparison

As you can see, the keto diet is much more restrictive when it comes to carbohydrate intake, and it also has a higher fat requirement. This is because the keto diet aims to promote ketosis, a natural metabolic process where the body burns fat for fuel instead of carbohydrates. In contrast, a low-carb diet offers more variety and may be easier to follow for a longer period.

Individual Considerations

When deciding which diet is right for you, it's important to consider your individual health status, lifestyle, and nutrition habits. Any diet change takes work, and it's crucial to ensure that you're getting all the necessary nutrients. It's always recommended to consult a healthcare professional before starting any new diet, especially a restrictive one like keto.

Pros and Cons

Low-Carb Diet

A low-carb diet restricts carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. It typically comprises 10-30% of calories from carbs, which can lead to weight loss as it promotes fullness and reduces overall calorie intake.

Pros:

• May promote weight loss
• Eliminates many processed high-carb foods
• Can be sustained long-term
• Less extreme adaptation phase than keto
• Less restrictive and easier to follow than keto

Cons:

• May cause weakness or constipation
• May impact micronutrient intake
• May be difficult to maintain, leading to temporary weight loss
• May increase the risk of fatty liver and cardiovascular disease
• May lead to an unhealthy and obsessive relationship with food

Keto Diet

The keto diet is a very low-carb, high-fat diet that restricts carbohydrates to 50 grams or fewer per day, forcing the body to use fat as its main fuel source instead of carbs. This state is called nutritional ketosis.

Pros:

• May promote weight loss
• Has therapeutic benefits, such as managing epilepsy
• May improve insulin sensitivity
• May reduce appetite
• Can improve cholesterol and triglyceride levels

Cons:

• Constipation is common due to low fiber intake
• Long-term data is limited
• Risk of the keto flu, which may include headaches, fatigue, brain fog, irritability, and lack of motivation
• May be difficult to stick to for long periods
• May cause nutrient deficiencies, especially in vitamins and minerals
• May cause digestive issues, dehydration, and psychological distress
• May be harmful to heart health, especially if high in saturated fat

When deciding between a low-carb and keto diet, it is important to consider the pros and cons of each. A low-carb diet may be more sustainable in the long term due to its less restrictive nature, while the keto diet may be too extreme for some individuals. However, both diets have been shown to have potential health benefits, and the best approach may be to consult with a healthcare professional to determine the most suitable diet for individual needs and health status.

Longevity

The ketogenic (keto) diet is a low-carb, high-fat diet that has been demonstrated in many studies to be effective for weight loss and certain health conditions. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks if followed long-term.

On the other hand, a low-carb diet is less restrictive and can be sustained long-term. It is not as extreme as keto and is easier to follow. It is a way of eating that restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread.

Both diets have been linked to several health benefits, including weight loss, improved blood sugar control, and reduced cardiovascular risk factors. However, the keto diet is more restrictive and may not be a practical long-term option. It also has more unwanted side effects, such as nutrient deficiency, liver and kidney problems, and constipation.

In terms of longevity, a recent study found that a diet rich in legumes, whole grains, and nuts, with reduced red and processed meats, is linked to an 8-year-longer life expectancy if started at age 60. This is more in line with a low-carb diet, which includes whole grains and legumes, and restricts red meat.

Additionally, researchers have outlined the characteristics of the longevity diet as one that is low in animal protein and high in complex carbohydrates, and includes periods of fasting. This is also more in line with a low-carb diet, as keto restricts all types of carbohydrates, not just refined carbs and sugar.

Therefore, for the purpose of longevity, a low-carb diet is likely to be the better option. However, it is important to consult a healthcare professional before starting any new diet, as individual health needs must be taken into account.

Frequently asked questions