Low Carb Vs Keto: What's The Real Difference?

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. The keto diet involves getting 70% of daily calories from fat, 15–30% from protein, and 10% from carbohydrates. A low-carb diet, on the other hand, is more flexible and can vary from person to person. A low-carb diet might include 10–25% of calories from carbs, 40–50% from protein, and 30–40% from fats.

Both diets can be good for weight loss, but the keto diet is more restrictive and may be harder to stick to long-term.

Low Carb vs Keto

Macronutrient breakdown

Low-Carb

Technically, any diet recommending less than 45% of calories from carbs can be considered low-carb. However, research studies often focus on diets containing 10% to 25% of calories from carbs. A low-carb diet replaces the calories from carbs with protein-rich foods and certain fats. While the exact distribution of calories varies from plan to plan and person to person, a typical low-carb macronutrient breakdown includes:

• 10% to 25% of calories from carbs
• 40% to 50% from protein
• 30% to 40% from fats

Keto

The keto diet, short for the ketogenic diet, is a popular style of eating that restricts carbohydrates. The keto diet requires a more extreme reduction in carbohydrates, with a typical breakdown as follows:

• 5% to 10% of calories from carbs
• 15% to 30% from protein
• 70% to 80% from fat

The keto diet is not just another low-carb plan. It specifically focuses on a high-fat, moderate-protein, and very low-carb intake. This is because, after digestion and absorption, protein can be converted to glucose if needed. Therefore, eating too much protein while on the keto diet can prevent the body from reaching or maintaining ketosis, the desired fat-burning state.

Cyclical Ketogenic Diet

The cyclical ketogenic diet (CKD) is a variation of the keto diet that includes "keto days" and "off days". On "keto days", the macronutrient breakdown follows the standard keto diet. On "off days", the breakdown is as follows:

• 55% of calories from carbs
• 30% of calories from fat
• 15% of calories from protein

High-Protein Keto Diet

The high-protein keto diet (HPKD) is another variation of the keto diet that allows for more protein and less fat. The macronutrient breakdown for the HPKD is as follows:

• 5% of calories from carbs
• 60% of calories from fat
• 35% of calories from protein

Weight loss

Both low-carb and keto 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 down on carbs, less insulin is released, and the body can be in fat-burning mode instead of fat-storing mode. You will also likely end up cutting down your overall calorie intake, as the foods you can eat are more limited.

However, many things can help you lose weight quickly. The question is: which eating pattern can you stick to 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 2017 study in overweight adults with type 2 diabetes found that after one year, those who followed a ketogenic diet lost more weight and had lower A1Cs than those following a low-fat diet. However, few to no studies have compared the effects of low-carb diets to ketogenic diets on weight loss or other health outcomes.

Low-carb diets are often the preferred choice for a lot of people because they are less restrictive, making them easier to stick to. Keto diets can deliver results for people looking to lose 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 curb these symptoms.

It depends on the individual and their ability to stay focused. 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 provide more efficient results, as long as the restrictions are adhered to.

Health benefits

Both low-carb and keto diets have been associated with a range of health benefits, from weight loss to improved cardiovascular health and blood sugar control. However, it's important to note that these diets should be approached with caution and under the guidance of a healthcare professional, as they may also carry some risks and side effects. Here are some of the key health benefits:

• Weight Loss: Both low-carb and keto diets are well-known for their ability to promote weight loss. By reducing carbohydrate intake, these diets can lead to a decrease in calorie intake and an increase in fat burning. This can result in rapid weight loss, especially with the more restrictive keto diet. However, it's important to note that long-term adherence to these diets may be challenging, and weight loss may not be sustained if the diet is not maintained.
• Improved Cardiovascular Health: Research suggests that low-carb and keto diets may have beneficial effects on heart health. A study published in the Journal of the American College of Cardiology indicated that keto diets could improve heart health. Additionally, a low-carb diet was linked to higher rates of remission among people with type 2 diabetes in a BMJ study.
• Blood Sugar Control: Low-carb diets have been linked to improved blood sugar control in people with diabetes. This can lead to better management of diabetes and a reduced risk of associated complications. The keto diet may also help control blood sugars, but more research is needed in this area.
• Neurological Benefits: The keto diet was originally introduced in the 1920s to treat epilepsy and has been shown to reduce the frequency of seizures. Emerging research also suggests that keto may provide benefits for other neurological disorders.
• Improved Insulin Sensitivity: The keto diet may improve insulin sensitivity, which can be beneficial for people with type 2 diabetes or those at risk of developing it.
• Appetite Suppression: Both diets, particularly keto, can lead to a reduction in appetite. This is due to the increased intake of protein and healthy fats, which promote feelings of fullness and reduce cravings.

While these diets offer potential health benefits, it's important to consult a healthcare professional before making any significant dietary changes. Additionally, individual health status, lifestyle, and nutrition habits should be considered when deciding which diet, if any, is appropriate for your specific needs and goals.

Side effects

Both the low-carb and keto diets have been associated with some unpleasant side effects.

Low-Carb Side Effects

On a low-carb diet, you may feel weak or tired, and constipation is a common issue due to the impact on your micronutrient consumption. This is because you are cutting out grains, rice, and starchy vegetables, which are typically high in fibre. Fibre is important for suppressing appetite and slowing digestion, which can aid weight loss and maintenance.

Keto Side Effects

The keto diet is more likely to cause unwanted side effects than a low-carb diet. The most well-known is the "keto flu", which includes 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.

Transitioning into ketosis can also cause "keto breath", a distinctive fruity odour, as well as dizziness, nausea, and fatigue due to the rapid loss of fluid and sodium that occurs when cutting carbs.

Longer-term side effects of the keto diet can include constipation, diarrhoea, lack of energy, iron deficiency, vomiting, and kidney stones. The high-fat content of the keto diet can also lead to high triglyceride levels, increasing the risk of heart disease and stroke, as well as high cholesterol.

The keto diet can also weaken the immune system, as carbohydrates help boost immunity, and it may contribute to chronic inflammation.

General Dieting Considerations

It is important to note that any diet can have side effects, and it is always a good idea to consult a healthcare professional before making any significant changes to your eating habits.

Additionally, it is worth considering the sustainability of a diet plan. While a low-carb diet may not lead to the rapid weight loss that keto can provide, it may be easier to maintain over the long term. This is an important factor in achieving and maintaining a healthy weight.

Sustainability

The keto diet requires a lot of commitment and can be challenging to adhere to due to its strict nature. It may not be a practical long-term option for those looking to lose weight and improve their health. The low-carb diet, however, can be sustained long-term. It is less extreme and less likely to cause unwanted side effects, making it a better option for most people.

The keto diet is a true low-carb diet, with a daily carb intake of fewer than 50 grams. This puts the body in a state of nutritional ketosis, where fat is used as the primary fuel source instead of carbs. The keto diet is very high in fat, with 70-80% of daily calories coming from fat sources. This high fat content can be a concern for those at risk of heart disease.

The low-carb diet, on the other hand, typically allows for a daily carb intake of 50-150 grams. This range provides more flexibility and can include some fruits, starchy vegetables, and beans. The low-carb diet is also less restrictive in terms of fat intake, with a focus on increasing healthy fats. This diet can be easier to maintain and is less likely to cause the same side effects as the keto diet, such as the "keto flu".

When choosing between the two diets, it is important to consider sustainability and your ability to stick to the diet long-term. The keto diet may provide faster results, but it is more restrictive and may be harder to maintain. The low-carb diet offers a more gradual and sustainable weight loss plan, which can be easier to follow and maintain over time.

It is always recommended to consult a healthcare professional before starting any new diet to ensure it is right for your individual needs and health status.

Frequently asked questions