The low carb and keto diets are two popular eating plans that limit carbohydrate consumption.
Given that they both restrict carbohydrates, you may wonder what distinguishes them.
This article discusses the distinctions between the low carb and keto diets, the benefits and drawbacks of each, and whether one may be a better fit for you.
What’s a low carb diet?
A low carb diet is a manner of eating that limits dietary carbs, mostly from grains, sugary drinks, and bread.
Although there is no standard definition, studies show that a low carb diet contains 10-30% of calories from carbohydrates. This equates to 50-150 grams of carbs for a healthy individual consuming 2,000 calories daily (1, 2).
It’s customary to boost your consumption of protein, healthy fats, and veggies to replace carbs and enhance satiety on a low carb diet.
Furthermore, limiting carbohydrate intake eliminates numerous high-calorie meals from your diet. All of these variables may combine to lower your overall calorie consumption and encourage weight loss (3, 4).
A low carb diet has been related to various health advantages among people with diabetes, including weight reduction, better blood sugar management, and decreased cardiovascular risk factors (5).
It’s also often used to help people lose weight (6, 7).
While a low carb diet is not for everyone, it is a reasonable weight loss strategy for most healthy people.
Low carb pros and cons
Pros
- may aid in weight loss (3, 4)
- many manufactured high carb meals are eliminated
- can be continued throughout time
- less severe adaption period than keto
- less restrictive and simpler to adhere to than keto
Cons
- You could feel tired or constipated.
- restricts meal options
- restricts fruit consumption
- may affect micronutrient intake
What’s keto?
The ketogenic — or keto — diet is a low carbohydrate, high fat diet that has grown in popularity recently.
The keto diet has various therapeutic benefits, including treating refractory epilepsy. According to a promising study, it may help slow the growth of some forms of cancer. Specific individuals also use it to reduce weight (8, 9, 10).
The purpose of a keto diet is to achieve nutritional ketosis. In this state, your body generates ketones from your liver, utilizing fat as its primary fuel source rather than carbohydrates.
This is accomplished by taking fewer than 50 grams of carbohydrates daily while maintaining a modest protein consumption and significantly boosting fat intake.
A typical keto diet is restricted and may not be a long-term viable solution for people trying to shed weight and improve their health.
Keto pros and cons
Pros
- provides therapeutic advantages, including the treatment of epilepsy (8, 9)
- may boost insulin sensitivity (11)
- may suppress appetite (12)
- can lower cholesterol and triglyceride levels (4)
Cons
- Constipation is frequent as a result of a lack of fiber.
- Long-term data is scarce.
- The keto flu, which can include headaches, lethargy, brain fog, irritability, and a lack of desire, is dangerous.
- restricts fruit consumption
- may be tough to maintain over time
Which is better for most people?
There are various aspects to consider while deciding between the low carb and keto diets.
The critical distinction between these diets is carbohydrate consumption. A low carb diet typically consists of 50-150 grams of carbohydrates daily. However, the keto diet limits daily carb intake to less than 50 grams.
Another significant variation is protein consumption. Protein intake may be high on low carb diets; however, on keto diets, protein intake should be modest, at roughly 20% of total calories. This is because excessive protein consumption might hinder ketosis (13).
Furthermore, fat intake is much higher because fats replace carbohydrates and protein on the keto diet.
Most people may find the keto diet overly restricted, resulting in poor long-term adherence. Furthermore, the keto diet is more likely to have undesirable side effects (13).
As a result, most individuals would benefit from a low carb diet.
Contact your healthcare practitioner before beginning any diet to limit the chance of issues.
The bottom line
The low carb and keto diets limit carbohydrates to reap possible health advantages.
While both restrict carbohydrates to some extent, various factors distinguish them, with carb and fat consumption being the most prominent.
Before determining which diet is best for you, examine the advantages and drawbacks of each and talk with your healthcare expert.
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