Low Carb Vs Keto: Understanding The Core Differences

The ketogenic (keto) diet and low-carb diets are both popular ways of eating that involve restricting your carb intake. However, 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 and prescriptive than a low-carb diet. To reach nutritional ketosis, the keto diet requires 70–80% of your daily calories to come from fat, 15–30% from protein, and 10% from carbs. In contrast, a low-carb diet is more flexible, and typically involves getting 10–25% of your calories from carbs, 40–50% from protein, and 30–40% from fats.

Both diets are effective for weight loss, but the keto diet is more restrictive and may be harder to follow long-term.

Macronutrient breakdown

The main difference between the keto and low-carb diets is the macronutrient breakdown. While both diets restrict carbohydrates, keto diets are more restrictive, limiting carbs to less than 50 grams per day, or 5% of total calories. Low-carb diets, on the other hand, typically allow for a wider range of carb intake, between 50 and 150 grams per day, or 10-30% of total calories.

The keto diet is a high-fat, moderate protein, and very low-carb diet. It typically consists of 70-80% of calories from fat, 15-30% from protein, and less than 10% from carbohydrates. In contrast, a low-carb diet is generally lower in carbohydrates and encourages the elimination of low-quality carbs such as starches, grains, sugars, and processed foods. However, it does not have as strict limitations on the types and amounts of carbohydrates as the keto diet.

For a keto diet to be effective, it is important to monitor daily macronutrient intake and stay in a state of ketosis, where the body burns fatty acids (ketones) for energy instead of carbohydrates. This can be achieved by consuming fewer than 50 grams of carbs per day and increasing fat intake. Most keto diets recommend getting 70-80% of daily calories from fats, 15-30% from protein, and up to 10% from carbohydrates.

On the other hand, a low-carb diet typically includes a wider range of macronutrients. It often involves increasing the intake of protein, healthy fats, and vegetables while reducing the consumption of grains, sugar-filled foods, bread, and pasta. A low-carb diet may include 10-25% of calories from carbs, 40-50% from protein, and 30-40% from fats. However, the exact distribution of calories can vary depending on individual needs and preferences.

Both keto and low-carb diets can be effective for weight loss and improving overall health. However, the keto diet is more restrictive and may be challenging to follow in the long term. It is important to consider individual goals, preferences, and health status when deciding between a keto and low-carb diet.

Weight loss

Both low-carb and keto diets can be used for weight loss, but they differ in several ways.

Low-carb diets are less restrictive than keto diets, as they allow for a wider range of carbohydrates, typically between 50 and 150 grams per day. This makes them easier to maintain over the long term, but they produce slower results than keto diets. On a low-carb diet, people tend to increase their intake of protein, healthy fats, and vegetables, while reducing their consumption of grains, sugary foods, and starchy vegetables.

Keto diets, on the other hand, are more restrictive and aim for fewer than 50 grams of carbohydrates per day, with fat providing up to 80% of daily calories. This puts the body into a state of ketosis, where it burns through carbohydrates faster and starts breaking down fat for energy. While keto diets can lead to quicker weight loss, they can also have more side effects, such as "keto flu", which includes flu-like symptoms, and they may be harder to stick to in the long term.

When deciding between a low-carb and keto diet for weight loss, it's important to consider your individual needs and preferences. Low-carb diets are generally more sustainable and less restrictive, making them a good option for gradual, long-term weight loss. Keto diets, on the other hand, offer faster results but require more commitment and can be challenging to maintain due to their restrictive nature.

Additionally, it's worth noting that the success of any weight loss plan depends on your ability to stick to it in the long term. While short-term results may be appealing, they may not be sustainable if the diet is too restrictive or challenging to maintain. Therefore, it's essential to choose a plan that fits your lifestyle and that you can commit to for the long haul.

Health benefits

Low-carb and keto diets are two popular dietary approaches that involve restricting carbohydrate intake. While there is significant overlap in potential health benefits, the two diets differ in several key ways. Here are some of the health benefits associated with each:

Low-Carb Diet Health Benefits:

• Weight Loss: Low-carb diets can promote weight loss by reducing overall calorie intake and increasing protein and healthy fat consumption. Studies suggest that a low-carb diet can lead to short-term weight loss and improve cardiovascular risk factors.
• Improved Blood Sugar Control: A low-carb diet has been linked to improved blood sugar control in people with diabetes, which can help manage conditions like type 2 diabetes.
• Reduced Cravings: Low-carb diets can help reduce cravings for sugary and processed foods, leading to better appetite control and sustained weight loss.
• Improved Cardiovascular Fitness: By reducing carbohydrate intake and increasing healthy fat consumption, low-carb diets may improve cardiovascular health and reduce the risk of heart disease.
• Flexibility: Low-carb diets offer more flexibility and variety in food choices, making them easier to follow and maintain over the long term.
• Nutrient Intake: Low-carb diets may provide a more balanced intake of essential nutrients, including micronutrients, compared to the highly restrictive keto diet.

Keto Diet Health Benefits:

• Weight Loss: The keto diet is effective for rapid weight loss due to its very low carb intake and high fat content. This dietary approach can put the body into a state of ketosis, where it burns fat for energy, leading to significant weight loss.
• Therapeutic Benefits: The keto diet has therapeutic properties and is used to treat refractory epilepsy, especially in children. It may also help manage certain types of cancer and improve neurological disorders.
• Improved Insulin Sensitivity: By reducing carbohydrate intake, the keto diet can improve insulin sensitivity, which is beneficial for individuals with type 2 diabetes or insulin resistance.
• Reduced Appetite: The high fat content of the keto diet can lead to reduced appetite and increased feelings of fullness, which contributes to weight loss.
• Improved Cholesterol and Triglyceride Levels: The keto diet can improve cholesterol and triglyceride levels, which are important for cardiovascular health.

It is important to note that the keto diet is highly restrictive and may not be suitable for everyone. Some individuals may experience negative side effects, such as "keto flu," which includes symptoms like headaches, fatigue, and irritability. Additionally, the long-term effects of the keto diet are not well studied. Therefore, it is always recommended to consult a healthcare professional before starting any new diet, especially restrictive diets like keto.

Side effects

Keto Flu

The most well-known side effect of the keto diet is the so-called "keto flu", which includes flu-like symptoms such as headaches, brain fog, irritability, fatigue, and lack of motivation. These symptoms generally last for a week or less, but in some cases, they have been known to persist for up to a month. Tricks like drinking more water and adding more salt to your diet can help curb these symptoms.

Constipation

Constipation is a common side effect of both the keto and low-carb diets due to the reduced intake of fiber.

Micronutrient Deficiency

A low-carb diet may impact micronutrient intake, and those on a keto diet may need to consider taking a fiber supplement and multivitamin to ensure they are getting enough fiber and certain micronutrients.

Weight Loss

Both diets can lead to weight loss, but it is important to note that this may not be sustainable in the long term if you are unable to stick to the diet.

Other Health Risks

The keto diet may also carry other health risks, especially for individuals with certain medical conditions. For example, it may raise LDL ("bad") cholesterol levels and is not recommended for those with kidney damage, heart disease, or who are pregnant or nursing.

Sustainability

Low-carb diets are generally considered more sustainable than keto diets due to their less restrictive nature. Low-carb diets typically allow for a wider range of food choices, including some fruits, starchy vegetables, and beans. This flexibility makes it easier for individuals to stick to the diet over an extended period. Additionally, low-carb diets do not require the same level of macro-counting as keto diets, which can be tedious and challenging to maintain.

In contrast, keto diets are more restrictive and may be challenging to adhere to for an extended period. The strict limitations on carbohydrates and emphasis on high-fat intake can be difficult to maintain, especially as it may lead to reduced vegetable intake and important nutrients, vitamins, and minerals. The keto diet may also be associated with more side effects, such as "keto flu," constipation, and fatigue, which can impact an individual's ability to sustain the diet.

Furthermore, the keto diet's high-fat content has been linked to potential long-term health consequences, including increased risk of heart disease, stroke, and high cholesterol. These potential health risks may also impact the sustainability of the diet, as individuals may need to discontinue it due to health concerns.

While the keto diet may lead to quicker weight loss, it is important to consider its sustainability and potential health risks. In contrast, a low-carb diet offers a more gradual approach to weight loss and is generally considered more sustainable and easier to maintain over the long term.

It is worth noting that the sustainability of any diet also depends on individual factors, such as personal preferences, health goals, and lifestyle. Consulting with a healthcare professional can help determine which diet is more suitable and sustainable in the long term.

Frequently asked questions