A debate that has been long-standing in the nutrition community is whether a low-carbohydrate diet or a strict ketogenic diet is better for weight loss and overall health.
Proponents of the low-carbohydrate diet argue that this approach is more effective for weight loss, while advocates of ketogenic diets maintain that their approach results in better overall health.
This blog post will compare and contrast these two approaches to see what are their major differences.
What is the Difference Between Low-Carb and Keto?
The biggest difference is the number of carbs allowed in both eating approaches. The keto diet requires that you consume very few carbohydrates, typically no more than 20 - 50 grams per day. This lack of carbs puts your body into a metabolic state known as ketosis, where it begins burning fat for energy instead of glucose.
The low-carb diet, on the other hand, does not aim to put your body into ketosis. Instead, it simply restricts the number of carbs you eat to anywhere between 50 - 150 grams per day in order to encourage weight loss.
Protein intake is another key difference. Keto diets should maintain a moderate protein intake of about 20% of total calories, as opposed to low-carb diets which may require a high protein intake. The reason for this is that too much protein can prevent ketosis from occurring.
Furthermore, approximately 70% of the calories consumed on a ketogenic diet are derived from fat. While following a low-carb diet, is typically around 50% or less, as there is less emphasis placed on eating high-fat.
Some people may find this diet easier to stick to than a strict keto diet, particularly if they prefer to consume more carbs.
Which is the healthier low-carb or keto?
There is no simple answer to the question of which diet is better for overall health – low-carb or keto. Both diets have their pros and cons, and the best diet for any individual depends on a variety of factors, including overall health, fitness goals, and food preferences.
The ketogenic diet is, however, more effective in regard to weight loss than the low-carb diet. Because on a low-carb diet if you consume 150 grams of carbohydrates per day, you won't be able to reach or maintain ketosis which means the body won't be able to use stored fat for fuel.
Therefore, if you're serious about losing weight, you might as well go the extra step and enter ketosisto see if it feel good for your body.
The ketogenic diet for many, allows for fat burning which leads to weight-loss faster than general low-carb. Additionally, becauseon a ketogenic diet you're strictly tracking your macros, more people are likely to stick within the macro goals. On a general low-carb diet, you will need to define your limits yourself without being too loose about how many carbs aretoo many.
People may also find it best to optimize their mental health by eating low-carb and high-fat foods. The results of a recent study suggest that a low-carbohydrate diet may have beneficial effects on moods and the regulation of hunger hormones. [1]There are instances where a keto diet may not be appropriate, and something more moderate like low-carb eating would be best.
Ultimately, it is the way of eating that is most sustainable for your body that will yieldthe best results.
Nevertheless, both approaches can reduce inflammation, which leads to improved insulin sensitivity in people with diabetes. [2]
Bottomline
So, which is better – low-carb or keto? The answer depends on your individual needs and goals. If you’re looking to lose weight or improve your blood sugar, then the keto diet may be worth considering.
However, if you have health concerns or you don’t think you could stick to restricting carbs to a minimum of 20 grams per day, then a low-carb diet may be a better option. Speak with your doctor or consult a nutritionist to determine a customized eating plan for your individual needs.
References
- https://pubmed.ncbi.nlm.nih.gov/17228046/
- https://pubmed.ncbi.nlm.nih.gov/16436102/
FAQs
But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it's not the type of diet to try as an experiment. The keto diet is used to help reduce the frequency of epileptic seizures in children.
Is it better to do keto or low-carb? ›
“Both are effective for weight loss, so what ultimately matters is which diet is best for you and your body,” says Morgan. “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.”
What is the difference between strict keto and low-carb diet? ›
A ketogenic diet highly restricts carbohydrate intake, and it's purposely high in fat, explained, while a low-carb diet focuses on moderate protein and moderate fat. Staying on track with a new diet can be challenging. Here are some tips that may help you adhere to a low-carb or keto diet.
Can you lose weight doing low-carb but not keto? ›
However, a low carbohydrate diet can be beneficial for weight loss, diabetes, and cardiovascular risk, even if a person does not enter ketosis. By requiring people to limit carbohydrates to 10% or less, the lazy keto diet may help them avoid heavily refined foods and added sugars.
How many carbs a day on strict keto? ›
Keeping daily carb intake under 50 grams on the ketogenic diet is recommended, although some people may need to restrict their intake to 20-30 grams. Different tools, such as carb manager, MyFitnessPal, and NutritionLabel.com, can accurately track carb intake.
Will ketosis burn belly fat? ›
Research has shown that ketosis may have several health benefits. One of the biggest benefits of ketosis may be weight loss. The process can help you feel less hungry, which may lead to eating less food. It can help you lose belly fat (visceral fat) while maintaining a lean mass.
Can I switch between keto and low-carb? ›
Keto cycling involves following the keto diet for a certain amount of time and then taking a day (or more) off. “It's also called carb cycling,” says Molly Devine, RD, the founder of MDS Nutrition in Durham, North Carolina. “That's another term for it, because there are higher-carb days and lower-carb days.”
How many carbs is too low on keto? ›
The Diet. There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day.
How much weight can I lose on a low-carb diet in 2 weeks? ›
Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
How many carbs a day is considered low-carb? ›
The range of evaluated studies – all published between 2002 and 2022 – found that most trials defined low-carb as having 100 grams or less of carbohydrates daily. But many also had much stricter definitions, with carbs taking up only 40-60 grams per day.
You're eating too many carbs
One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.
Can you eat too little on keto and not lose weight? ›
Even if you're trying to lose weight, your body needs enough calories and energy to function. If you're not eating enough, your metabolism could slow down because your body doesn't have the necessary energy to maintain it.
What happens if you eat too little carbs on keto? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
Does fiber cancel out carbs keto? ›
On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.
Is peanut butter keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is low-carb really the best way to lose weight? ›
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren't very large. Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets.
Is there a downside to the keto diet? ›
Three cons
Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease.
What is more effective keto or low calorie? ›
Q: Does Keto Work Better Than Calorie Deficit? A: While ketogenic diets lower appetite and even help in burning more calories, they don't perform better than other diets in the long term. In the short term, keto dieters lose more weight, but keto diets may be more satiating than others.
Why carb cycling is better than keto? ›
Enhanced Metabolic Flexibility: Alternating between high and low-carb days can improve the body's ability to shift between using carbs and fats as fuel sources seamlessly. Maintained Muscle Mass: On high-carb days, the body has enough fuel to support intense workouts, helping in muscle building and retention.
