Carbohydrates, or “carbs” as they are commonly known, have recently become the scapegoat for many health problems. From diabetes to sluggishness, they’ve been blamed for it all.
But not all carbohydrates are created at equal levels; eliminating them may not be the best course of action for some people. This post will delve into the differences between low-carb and ketogenic diets and explore which is better for weight loss and overall health. So let’s dive in!
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What Is A Low-Carb Diet?
A low-carb diet is an eating plan that limits carbohydrates, mainly found in grains, sugar-sweetened beverages, and bread. The diet typically consists of 10-30% of calories from carbohydrates, although there is no strict definition.
A person consuming 2,000 calories daily would consume 50-150 grams of carbs. Following a low-carb diet, you’ll often increase your protein intake, healthy fats, and vegetables to replace the missing carbs and promote fullness.
One of the significant benefits of a low-carb diet is its ability to reduce overall calorie intake by eliminating high-calorie foods from your diet. It, in turn, promotes weight loss.
A low-carb diet can also be an effective weight-loss option for most healthy people. While it may not suit everyone, a low-carb diet may be worth considering if you want to relieve some pounds and improve your health.
What Is The Keto Diet Plan?
The keto diet is a high-fat and low-carb diet that is very much in trend these days due to its therapeutic properties, such as helping treat epilepsy and impairing the growth of certain types of cancer. Additionally, many people utilise the diet to lose weight.
The keto diet plan and the low-carb diet strive to boost fat intake while decreasing carbohydrate intake. Both diets also seek to put the body into a state of ketosis, where it breaks down fat for energy instead of carbohydrates.
While a standard keto diet can be restrictive and challenging to maintain long-term, keto meal delivery services can make it easy and convenient to stick to the diet. These services provide delicious, pre-prepared keto meals tailored to your dietary needs and delivered to your doorstep. With keto meal delivery, you can enjoy the benefits of the keto diet without the hassle of meal planning and preparation.
How Are These Two Diet Plans Different?
While both the keto diet plan and low-carb diet involve reducing carbohydrate intake, they have some key differences:
- Carb intake: A low-carb diet typically limits carbs to 50-150 grams daily. A keto diet plan requires a deficient carb intake of under 50 grams daily to achieve and maintain ketosis.
- Protein intake: While both diets emphasise high fat intake, the keto diet plan usually requires a more moderate protein intake since excess protein can also interfere with ketosis. Contrary, a low-carb diet may allow for higher protein intake.
- Fat intake: Both diets require high information on healthy fats, but the keto diet plan focuses on increasing fat intake to achieve ketosis.
- Macronutrient ratios: The keto diet plan emphasises a specific macronutrient ratio of around 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbs. On the other hand, a low-carb diet does not have a specific macronutrient ratio.
- Potential side effects: The keto diet plan may have more potential side effects, such as the “keto flu” during the initial transition period, nutrient deficiencies, and digestive issues.
How Are Keto And Low-Carb Similar?
The keto diet plan and the low-carb diet strive to boost fat intake while decreasing carbohydrate intake. Both diets also seek to start the process of ketosis in the body, where the body burns fat for energy instead of carbohydrates.
A low-carb diet limits carbohydrates to a certain amount, typically 50-150 grams daily, depending on the individual’s calorie needs. It usually means reducing or eliminating high-carb foods like bread, pasta, and sugary snacks and replacing them with protein, healthy fats, and vegetables.
On the other hand, the keto diet plan is more restrictive than a low-carb diet, limiting carbohydrate intake to under 50 grams per day. This deficient carb intake triggers ketosis and requires a high intake of healthy fats, moderate protein, and low-carb vegetables to achieve and maintain the state of ketosis.
Both diets have improved blood sugar control. However, the keto diet is more restrictive than a low-carb diet. Therefore, it may only be suitable for some. Before beginning any new diet plan, speak with a medical practitioner.
The low-carb and keto diets restrict carbohydrate intake and offer potential health benefits, but the two have several key differences. The main differences are the level of carbohydrate restriction, protein and fat intake, macronutrient ratios, and potential side effects.
Therefore, it’s crucial to carefully consider the advantages and drawbacks of each diet and consult with a healthcare professional to decide which is best for your individual needs and goals.