The keto diet (short for ketogenic) is a significantly more rigorous method of eating that entails restricting carb consumption and consuming a large amount of fat with modest protein, despite the fact that both diets require eliminating carbs and can aid with weight reduction.
“Keto means the body has switched into ketosis and is using fat instead of glucose for fuel,” according to a nutritionist. “Meanwhile low carb diets limit the amount of carbohydrates consumed, especially simple and refined ones found in sugary foods, pasta and bread. Going low carb helps regulate blood sugar but it doesn’t produce ketosis, so the body will first use the glucose stored as energy, then move onto fat for fuel”.
Before starting a new diet, it’s crucial to understand your body and the calories and minerals it needs to perform properly, says professional coach of The Tactical Athlete. He suggests first consulting a nutritionist or a health professional.
What is a Keto Diet?
“A keto diet, also known as a ketogenic diet, is based on lowering your carbohydrate intake and increasing your intake of healthy fats,” Experts explains.
It’s quite restricted, but not all low carb diets are keto, and not all keto diets are low carb. The keto diet requires you to consume 70% of your daily calories from fat, 20% from protein, and 10% from carbohydrates.
What is a Low Carb Diet?
Low carb diets, like keto, are based on removing carbs and replacing them with protein, healthy fats, and veggies. “Carbohydrates are easier to digest, but don’t provide the same essential nutrients that proteins and fats do for the growth and development of your physique,” Expert notes.
Low Carb vs. Keto Diet: Similarities?
“Both diets have the same objective in mind – weight loss – but keto diets fall as a subcategory of a low carb diet, while low carb diets represent the umbrella that covers a large variety of other diets that it has under its belt,” says Expert.
Simply put, unless you’re following a fixed diet plan like Atkins or Dukan, a low carb diet is quite relative and doesn’t have particular amounts of carbs you should or shouldn’t ingest. Low-carb also means you won’t be consuming as much fat as you would if you were attempting to force your body into ketosis, and you’ll be filling up on nourishing lean proteins and vegetables to keep energised.
Both plans also have some significant health advantages. Low-carb diets have been linked to higher levels of remission in persons with type 2 diabetes, according to a research published in the BMJ, while keto diets have been linked to improved heart health, according to another study published in the Journal of the American College of Cardiology. According to new research published in the Frontiers in Neuroscience journal, the keto diet can help avoid seizures and cure epilepsy, which it was first used for in the 1920s.
Differences between the Keto Diet and Low Carb Diet:
First and foremost, your carbohydrate intake will alter depending on whether you’re on a keto or low-carb diet. “With a low carb diet you’d be expected to eat 50-150 grammes of carbs per day, but keto diets are restricted to just 50 grams,” Expert explains.
Another variable is protein consumption. “Low carb diets generally require a large intake of protein, but keto diets moderate your protein consumption to between 20-22% of your total calories. Keto diets also require a large intake of fats compared with low carb diets to compensate for the protein and carbohydrates.”
According to expert, if your goal is to build muscle, a low-carb diet may be a better choice because glucose is required for muscle repair. “Many people also feel that a low carb diet is an easier transition and therefore some start with that, then move onto keto,” she explains. “The keto diet is also very popular with athletes and some marathon runners swear by it as their bodies are ‘fat adapted’ and it can help them maintain endurance for longer periods of time without needing carbs to refuel.”
Both plans, however, have some minor negative side effects. “Transitioning into these diets will be a process, especially regarding the keto diet,” Expert explains. “With low carb diets you may feel weak or experience constipation due to the impact of your micronutrient consumption. If you’re new to the ketogenic diet, you may experience the ‘keto flu’, which includes symptoms such as headaches, brain fog, irritability, fatigue, and lack of motivation .”
According to expert, these symptoms often last a week or less, but they have been known to last up to a month in extreme cases, so it’s critical to be mentally prepared and completely armed with an experienced specialist to help you before you begin your diet.
Which Diet Is Better: Keto or Low Carb?
“Both are effective for weight loss, so what ultimately matters is which diet is best for you and your body,” experts adds. “If you’re looking to acquire a physique that’s lean yet muscular you may go for the low carb diet, while those looking for an overall slim physique may lean towards keto.”