Most of our diet is made up of three main nutrients, known as macronutrients, which our bodies require in large quantities. Macronutrients include carbohydrates, proteins, and healthy fats. Low-carb and keto diets differ in their macronutrient ratios, which sets them apart. While both approaches limit carbohydrate intake, the keto diet is more restrictive.
With both options available, finding the best can be tough. This blog will break down the key features of low-carb vs. keto diets, helping you find the one that aligns with your goals.
What is a low-carb diet?
A low-carb diet reduces your daily intake of carbohydrates to below 26% or less than 130 grams per day. It focuses more on protein and healthy fats while allowing some carbs from sources like fruits and whole grains.
This flexibility makes it easier to fit into daily life, helping you enjoy diverse meals while limiting refined and high-sugar carbs. Here’s the macronutrient ratio of a low-carb diet:
- 10–26% carbohydrates
- 20-30% proteins
- 40-60% healthy fats
Benefits of a low-carb diet
A low-carb diet offers several health benefits, including:
- Weight loss
A low-carb diet may help lose weight by burning stored fat. Plus, higher protein intake controls your appetite, leading to low-calorie intake.
- Easier long-term adherence
One of the major benefits of a low-carb diet is its flexibility. Since it doesn’t limit all food choices, people find it easier to follow and stick with.
- Enhanced energy for active lifestyles
Low-carb diets can provide steady energy for active people by increasing fat oxidation. They may also stabilize blood sugar levels, which helps maintain consistent energy throughout the day.
- Improved metabolic health
In a research study, people on a low-carb diet reported improved insulin resistance and lower lipoprotein(a) levels, which reduces the risk of type 2 diabetes and heart diseases. This indicates that a low-carb diet might also help to improve metabolic health.
However, it’s important to note that long-term adherence to a low-carb diet may cause nutrient deficiencies.
What is the keto diet?
The keto diet emphasizes high fat, very low carbohydrates, and moderate protein intake. Unlike standard low-carb diets, keto limits carbs to 5-10%.
This drastic reduction pushes your body into a metabolic state called ketosis, where it uses fat instead of glucose for energy production. The liver converts fat into ketones, which serve as a primary fuel. The macronutrient ratio of a keto diet is as follows:
- 70-80% healthy fats
- 20-25% proteins
- 5-10% carbohydrates
Benefits of the keto diet
The keto diet can have various health benefits, such as:
- Weight management
Like low-carb diets, the keto diet promotes weight loss. However, because of ketosis, where fat is used as fuel, it leads to rapid fat loss. Studies have reported about 10 to 15kg weight loss in people who followed a keto diet for at least four weeks.
- Mental clarity and energy
Following a keto diet may also help you lower anxiety and depression symptoms while improving focus and overall mental health. This could be due to reduced oxidative stress and inflammation in the brain.
- Reduced appetite and cravings
Research shows that the keto diet may suppress the production of ghrelin (a hunger hormone). This promotes satiety and helps control appetite.
- Therapeutic effects for certain medical conditions
The keto diet may help in managing various health conditions, such as,
- Diabetes
- Cancer
- Neurological problems
- Polycystic ovary syndrome (PCOS)
Research indicates that keto diet could be a great alternative treatment for children with drug-resistant epilepsy. As per studies, women with PCOS have also seen improvements in their hormonal balance and pregnancy rates following a keto diet.
However, keto may cause side effects like keto flu at the beginning, leading to fatigue and brain fog, initially. And many people find it difficult to sustain over the long-term.
Low-carb vs. keto: key differences
While both low-carb and keto diets limit carbohydrate intake, they differ in many ways. Let’s take a closer look at these differences:
Carbohydrate intake
Low-carb vs. keto differ in carb intake. Low-carb diets allow for more carbs, usually around 26% of your total calories. In contrast, the keto diet cuts carbs down to only 5-10% of your total calories, which is much stricter.
Metabolic state
Another difference between these diets is how they affect your body. In a low-carb diet, the body still relies on glucose as its primary energy source. On keto, however, the body shifts to using fat as its main energy source, entering ketosis.
Food restrictions
Food choices vary between the two diets. Low-carb diets are more flexible, letting you enjoy a variety of foods as long as you stay within your carb limit. In contrast, the keto diet limits more foods since it allows only 5-10% carbs. This is why it feels more restrictive.
Which one is right for you?
Healthnews spoke with Amy Reichelt, Ph.D., a Nutritional Neuroscientist, about the effectiveness of low-carb vs. keto diets.
”Both diets can be effective for weight management if followed consistently, but low-carb may be healthier long-term as it includes more nutritious foods, like fruits and whole grains, which make it easier to meet daily fiber and nutrient needs,” said Reichelt.
Further adding, “While the keto diet can result in quick weight loss, it can be challenging to maintain and might lead to nutrient deficiencies and increased cholesterol if not carefully planned.”
She also noted that the keto diet may increase physiological stress on the body, raising cortisol levels and potentially causing side effects like hair loss. So, a low-carb diet is generally more sustainable and easier to maintain.
Choosing between low-carb and keto also depends on your activity levels or health goals. If you do endurance exercises, you may need more carbs for energy. So a low-carb diet may be a better fit. Or, if you’re managing diabetes, the keto diet may be more effective, while a low-carb diet is often better for those with heart disease.
Final word
To sum up, the choice between low carb vs. keto ultimately depends on your personal health goals and lifestyle. Both diets have many health benefits. However, keto is more strict than a low-carb diet.
It’s more practical to start with keto to achieve initial weight-loss goals and then transition to a more sustainable low-carb diet for maintenance. While keto/low-carb cycling is possible, it can increase the risk of repeatedly experiencing the initial side effects of ketosis, such as headaches. Also, it’s wise to consult a dietician or nutritionist for personalized advice.
FAQs
Ketosis occurs when the body uses ketones from fat for energy instead of glucose. Conversely, traditional fat-burning can occur without entering ketosis because the body may still use glucose for energy.
Yes, you can combine low-carb and keto diets. Many people find success by mixing elements of both. For example, a Mediterranean keto diet includes healthy fats with low-carb foods
Both low-carb and keto diets can offer health benefits. However, individual needs and health goals should guide your choice for long-term success. Keto may be harder to maintain long-term. So, a balanced diet approach might be more sustainable.
Yes, athletes can follow both diets. But it depends on the type of sport. Endurance athletes might benefit from ketosis. In contrast, a low-carb diet might be a good fit for those in high-intensity sports.
The WORD for me is – I’m working w/a dietician
Bet years from now Keto will have some fall out
But I’m entering for the WIN