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

The ketogenic diet, or keto, and low-carb diets are both popular ways of eating that restrict carbohydrates. While there is some overlap between the two, they are distinct in several key ways. This article will explore the differences between keto and low-carb diets in terms of their effects on the body, the types and amounts of food consumed, and their potential benefits and drawbacks. By understanding these distinctions, individuals can make informed decisions about which dietary approach may better suit their health and fitness goals.

Macronutrient breakdown

Low-Carb Diet

A low-carb diet typically comprises 10-30% of calories from carbohydrates, with the remaining calories coming from protein and fats. For a person consuming 2,000 calories per day, this equates to 50-150 grams of carbs.

Keto Diet

The keto diet, on the other hand, is much more restrictive, with a typical breakdown of 5% or less of calories from carbs, 15-30% from protein, and 65-90% from fat. This equates to less than 50 grams of carbs per day for someone consuming 2,000 calories.

Comparison

The main difference in macronutrient breakdown between the two diets is the amount of carbohydrates and fats. The keto diet is much lower in carbs and significantly higher in fats compared to a low-carb diet. Additionally, the keto diet restricts protein intake to moderate levels, while a low-carb diet may be higher in protein.

Practical Considerations

The keto diet is more restrictive and may be challenging to adhere to in the long term. It requires careful planning and monitoring of macronutrient intake to maintain ketosis. The low-carb diet offers more variety and flexibility, making it a more sustainable option for most people.

Individual Factors

It's important to consider individual health status, lifestyle, and nutrition habits when deciding between the two diets. The keto diet may be suitable for those needing to lose significant weight or manage specific health conditions, such as epilepsy or type 2 diabetes. However, it is not recommended for those who are pregnant, lactating, or have complex health conditions.

Professional Guidance

Consulting a healthcare professional before starting any restrictive diet is crucial. They can help determine which diet is best suited to your goals and provide guidance on maintaining a balanced and nutritious diet.

Weight loss

Low-carb diets typically recommend getting 25% to 40% of your calories from carbohydrates, which is lower than the standard recommendation of 45% to 65%. This usually equates to consuming 50 to 150 grams of carbs per day. Low-carb diets encourage the consumption of complex carbohydrates, such as whole grains, legumes, fruits, and starchy vegetables, while limiting sugars and refined carbohydrates like white bread, rice, and pasta.

On the other hand, keto diets are more restrictive and aim to induce a state of ketosis in the body, where fat becomes the primary fuel source instead of carbohydrates. To achieve this, keto diets restrict carbohydrate intake to less than 50 grams per day, and sometimes as low as 20 grams. Keto diets also emphasize a high intake of fat, with 70% to 80% of daily calories coming from fat sources.

Both diets can lead to weight loss, but keto diets tend to result in quicker weight loss due to the body burning through carbohydrates faster and breaking down fat for energy. However, the restrictive nature of keto diets can make them challenging to adhere to over the long term. Low-carb diets, on the other hand, are generally considered more sustainable and less extreme, making them a better option for most people.

It's important to note that while these diets can aid in weight loss, they also carry potential health risks and should be undertaken with caution. It's always recommended to consult a healthcare professional before starting any new diet, especially restrictive ones like keto and low-carb diets.

Health benefits

Low-carb and keto diets have been associated with various health benefits, although it's important to note that these diets should be approached with caution and tailored to individual needs. Here are some potential health benefits:

Weight Loss

Both low-carb and keto diets have been linked to weight loss. By reducing carbohydrate intake, the body shifts from using glucose to burning stored fat for energy. This can lead to a reduction in overall calorie intake and promote weight loss. However, it's important to note that long-term studies suggest that the initial weight loss may stabilise over time.

Improved Blood Sugar Control

Low-carb and keto diets have been shown to improve blood sugar control in people with type 2 diabetes. This is particularly notable in the case of keto diets, which have been found to reduce the need for glucose-lowering medications in some individuals.

Neuroprotective Effects

Keto diets, in particular, have solid evidence of reducing seizures in children with drug-resistant epilepsy. This has sparked interest in the potential benefits for other brain disorders, including Parkinson's, Alzheimer's, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, more research is needed to support these potential benefits.

Improved Cholesterol Levels

There is some evidence that low-carb and keto diets can improve cholesterol levels, specifically by reducing triglycerides and increasing HDL ("good") cholesterol. However, there have also been reports of increased LDL ("bad") cholesterol levels in some individuals.

Reduced Cardiovascular Risk

By improving cholesterol levels and promoting weight loss, low-carb and keto diets may also reduce cardiovascular risk factors. Additionally, low-carb diets that include fibre-rich foods can lower the risk of cardiovascular disease.

Management of Certain Health Conditions

Low-carb and keto diets have been associated with improvements in various health conditions, including irritable bowel syndrome (IBS), polycystic ovary syndrome (PCOS), high blood pressure, and certain types of cancer. However, it's important to consult a healthcare professional before using these diets to manage specific health conditions.

Pros and cons

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. This typically equates to 50–150 grams of carbs per day.

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 feel weak or experience constipation
• May impact micronutrient intake

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. It requires you to get 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat. This equates to fewer than 50 grams of carbs per day, sometimes as low as 20 grams.

Pros

• 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 fibre 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 be too restrictive for most people

Food choices

The main difference between keto and low-carb diets is the amount of carbohydrates you can eat. On a low-carb diet, you can eat between 50 and 150 grams of carbohydrates per day, whereas a keto diet restricts this to 50 grams or fewer.

A low-carb diet typically involves eating more protein-rich foods and certain fats, to replace the calories that would usually come from carbs. A keto diet, on the other hand, is very high in fat, with 70-80% of your daily calories coming from fat sources. This means that keto diets require a large intake of foods like meat, fish, poultry, eggs, butter, olive oil, nuts and seeds.

Because of the high fat requirement, followers of the keto diet must eat fat at every meal. For example, in a 2,000-calorie daily diet, you would need to eat 165 grams of fat, 40 grams of carbs, and 75 grams of protein. This equates to 90% of your daily calories coming from fat.

Keto diets are also more restrictive when it comes to protein, limiting it to 15-30% of your daily calories, whereas low-carb diets tend to be higher in protein.

Low-carb diets are generally considered easier to maintain over a long period, due to the greater variety of foods available. Keto diets can be challenging to stick to, and may not be suitable for those with complex health conditions or for pregnant or lactating women.

Both diets can be good for weight loss, but keto diets tend to produce quicker results. However, the keto diet is associated with several health risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking and mood swings.

It's important to consult a healthcare professional before starting any restrictive diet, to ensure it is safe and suitable for your individual needs.

Frequently asked questions