Keto Vs Low-Carb: Understanding The Core Differences

The ketogenic (keto) diet and low-carb diets are both popular ways of eating that involve restricting your carbohydrate intake. While there is some overlap between the two, they are distinct in several key ways. The main difference is the number of carbohydrates allowed in each diet. The keto diet is a very low-carb diet, with a daily intake of no more than 20 to 50 grams, while a low-carb diet typically restricts carbs to between 50 and 150 grams per day. This difference in carb intake leads to other variations, such as protein and fat intake, and the overall restrictiveness of the diet.

Carbohydrate intake

The main difference between keto and low-carb diets is the number of carbohydrates allowed in each. The keto diet is a very low-carb diet, with a daily intake of no more than 20-50 grams of carbohydrates. This is a very strict structure, with a recommended breakdown of 70% fat, 20% protein, and 10% carbohydrates. In contrast, a low-carb diet typically restricts carbohydrates to 50-150 grams per day, with a macronutrient breakdown of 10-25% carbs, 40-50% protein, and 30-40% fat.

The keto diet is designed to put the body into a state of ketosis, where it burns fat for energy instead of glucose. This is achieved by restricting carbohydrates to a minimum, which means the body cannot make enough glucose for its energy needs and must turn to fat as an alternative fuel source. On the other hand, a low-carb diet does not aim for ketosis. Instead, it encourages weight loss by reducing the number of carbohydrates consumed, without necessarily eliminating them altogether.

The difference in carbohydrate intake has several implications for the dieter. Firstly, the keto diet is generally considered more restrictive and harder to follow than a low-carb diet, which offers more variety and is therefore easier to stick to long-term. Secondly, the keto diet may lead to more unpleasant side effects, such as "keto flu", constipation, and fatigue, due to the drastic reduction in carbohydrates. Thirdly, the low-carb diet may be preferable for those looking to build muscle, as glucose is needed to repair muscle, and a moderate protein intake supports muscle health.

While both diets can be effective for weight loss, the decision to follow keto or low-carb should be based on individual needs and goals. For those seeking a lean and muscular physique, a low-carb diet may be preferable, while those aiming for an overall slim physique might opt for keto. It is important to consider health status, lifestyle, and nutrition habits when deciding between the two. Consulting a healthcare professional before starting any restrictive diet is always recommended.

Protein intake

Low-Carb Protein Intake

On a low-carb diet, protein intake may be high, typically ranging from 40% to 50% of an individual's calories. This emphasis on protein provides energy and supports appetite control and muscle health.

Keto Protein Intake

In contrast, the keto diet recommends moderate protein intake, constituting around 15% to 30% of an individual's calories. This is because, on a keto diet, the body is in a state of ketosis, where it burns fat for energy instead of carbohydrates. If protein intake is too high, the body may switch out of this state and begin using protein as its primary fuel source.

Differences in Fat Intake

Due to the differences in protein intake, the keto diet tends to be significantly higher in fat intake compared to low-carb diets. Fats replace carbohydrates and protein as the primary source of calories on a keto diet.

Considerations

The keto diet may be challenging for those looking to build muscle due to its lower protein intake. Additionally, those considering a keto diet should consult a healthcare professional, as it may not be suitable for those who are pregnant, lactating, or have complex health conditions.

Fat intake

Keto Diet

The keto diet is a very low-carb, high-fat diet. It typically involves getting 70% to 80% of your daily calories from fats, 15% to 30% from protein, and less than 10% from carbohydrates. This means that fats replace carbs and protein as the main source of energy.

On the keto diet, you'll be eating a lot of meat, fish, poultry, eggs, leafy vegetables, and foods with natural fats like butter and olive oil.

Low-Carb Diet

Low-carb diets, on the other hand, usually include a more moderate intake of fat, along with a higher protein content. A typical macronutrient breakdown for a low-carb diet might include 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats.

When following a low-carb diet, people often increase their intake of healthy fats, as well as protein and vegetables, to replace the carbs. Examples of healthy fats that are commonly included in low-carb diets are salmon, albacore tuna, olive oil, avocado, nuts, and seeds.

Weight Loss

Both keto and low-carb diets are effective for weight loss. The keto diet may have an edge when it comes to faster weight loss because one of the side effects of ketosis is hunger suppression. Ketones control ghrelin and cholecystokinin, two of the body's main hunger hormones. As a result, people on the keto diet tend to eat fewer calories without consciously restricting them.

However, it's important to note that the keto diet is more restrictive and may be challenging to stick to in the long term. On the other hand, low-carb diets offer more variety and may be easier to follow for a longer period.

Health Benefits

The keto diet has been found to have unique health benefits due to its high-fat content. These include better energy levels, improved blood sugar control, and potential long-term neurological protection.

Keto diets have also been shown to be effective in treating epilepsy and may provide benefits for a number of neurological disorders. Additionally, research suggests that keto may help improve cholesterol levels and reduce the risk of heart disease.

Considerations

While the keto diet offers distinct advantages, it's important to consider the possible downsides. The high-fat content of the keto diet could potentially raise LDL ("bad") cholesterol levels. Therefore, it's recommended to choose healthy fats when following this diet.

Additionally, the keto diet may not be suitable for everyone. Individuals with certain medical conditions, such as kidney damage or heart disease, or those who are pregnant or nursing, should consult with their doctors before starting the keto diet.

In conclusion, the fat intake recommendations of the keto and low-carb diets differ significantly. The keto diet is characterised by a very high fat intake, while low-carb diets typically include a more moderate amount of fat. Both diets have their own advantages and considerations, and the best choice depends on individual needs and health status.

Weight loss

Both keto and low-carb diets can help with weight loss. When you eat carbohydrates, the hormone insulin is released to take glucose to your cells for energy. Any leftover glucose after this process is stored as fat. When you cut carbs, not as much insulin is released, so the body can be in fat-burning mode instead of fat-storing mode. You will also likely end up cutting down your calorie intake, as the foods you can eat are more limited.

However, a lot of things can help you lose weight quickly. The question is: which pattern of eating can you keep up with for the long term? Although you may lose weight on a low-carb or keto diet, if you can't eat that way forever, you won't keep the weight off forever. Research backs this up: countless studies have found that low-carb diets can lead to faster weight loss in the short term, but after one to two years, the weight loss outcomes are the same for low-carb and low-fat dieters.

A keto diet can spark quicker weight loss than a low-carb diet, but it is more restrictive and therefore may be harder to stick to. On a keto diet, you need to get 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat. A low-carb diet, on the other hand, usually consists of 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats.

Low-carb diets are often the preferred choice for a lot of people because they are less restrictive, meaning people can stick to them more easily. Keto diets can get results for people looking to cut weight quickly, but they need to be aware of the so-called "keto flu", which many people experience after a couple of weeks of adhering to the strict dietary restrictions. The potential flu-like symptoms usually go away after a few days, and drinking more water and adding more salt to your diet can help.

If you are trying to lose a significant amount of weight, a keto diet may be more effective. If you are trying to maintain weight, a more liberal low-carb diet may be equally effective.

Health benefits

Low-carb and keto diets are two popular dietary approaches that involve restricting carbohydrate intake. While there is significant overlap between the two, they also present some key differences and distinct health benefits. Here are some of the health benefits associated with each:

Low-Carb Diet Health Benefits:

• Weight Loss: Low-carb diets are often recommended for weight loss as they reduce overall calorie intake by eliminating high-calorie, processed carbohydrates. Studies have shown that low-carb diets can lead to faster initial weight loss compared to low-fat diets, although long-term weight loss outcomes may be similar.
• Improved Cardiovascular Health: Low-carb diets have been linked to improved cardiovascular health, including reduced risk factors for heart disease. This may be due to the elimination of processed carbohydrates and increased intake of healthy fats and vegetables.
• Diabetes Management: Low-carb diets can be beneficial for people with diabetes or prediabetes. They help improve blood sugar control and reduce the need for glucose-lowering medications.
• Increased Energy and Appetite Control: By emphasising protein-rich foods, low-carb diets can provide sustained energy and support appetite control, leading to reduced calorie intake.
• Improved Digestive Health: Low-carb diets may improve digestive health by eliminating certain carbohydrates that can cause digestive issues, such as grains and starches.
• Reduced Cravings: Following a low-carb diet can lead to a reduction in cravings for sugary and processed foods, making it easier to maintain a healthy diet.

Keto Diet Health Benefits:

• Rapid Weight Loss: Keto diets are very low in carbohydrates, typically restricting carb intake to less than 50 grams per day. This leads to rapid weight loss, as the body burns through carbs and starts breaking down fat for energy.
• Improved Insulin Sensitivity: The keto diet has been shown to improve insulin sensitivity and reduce the need for insulin in people with type 2 diabetes. This can lead to better blood sugar control and a reduced risk of diabetes complications.
• Neurological Benefits: The keto diet has therapeutic benefits for certain neurological disorders, such as epilepsy and Alzheimer's disease. By promoting ketosis, the keto diet provides an alternative fuel source for the brain, which can improve cognitive function.
• Cardiovascular Benefits: The keto diet can improve cholesterol and triglyceride levels, which are risk factors for heart disease. The high-fat content of the keto diet may also have a protective effect on the heart.
• Cancer Treatment Adjunct: Some research suggests that the keto diet may be beneficial as an adjunct therapy for certain types of cancer. By restricting carbohydrates, the keto diet may impair the growth of cancer cells that rely on glucose for fuel.

Frequently asked questions