Difference between Keto and Low Carb Diet
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Although now the Keto diet is used as a weight loss mechanism, it was originally actually built as a way to reduce seizures in patients. Research showed limit carbs showed positive results in reducing the amount of seizures. However, it also cause weight loss in the patient. So, it was also suggested for cases where extreme weight loss is required. Keto has since included multiple variations.
On the other hand, low carb diets is actually an umbrella term. It includes Keto and other diets that restrict carbohydrates in daily intake. While, Keto diet is a type of low carb diet, not all low-carb diets are Keto. Other low carb diets include different percentages and generally allow a slightly higher percentage of carbohydrates compared to Keto. Low carb diets work by putting the body into short periods of ketosis, helping body lose weight.
Most low carb diets are aimed at losing weight and hence include a lower fat percentage and a slightly higher carb allowance. The most common approximate division includes 40% protein, 20% carbohydrates and 40% fat. However, if not done right low carb diets can hinder the body instead of helping it. It can spike your blood sugar and drop your energy levels if your body does not go into the state of ketosis. Low carb diets are also often designed to be either short term or long-term depending on the type of results a person is looking for.
Diets can often be complicated and simply jumping onto a bandwagon is not a great idea. Each diet differs depending on the person’s height, weight, body type, routine, and their metabolism. So before you jump on any diet, it is important to discuss how the diet can affect your body with a doctor or a nutritionist. They can help better guide you on if you should be following the diet or if another diet may be right for you.
Comparison between Keto and Low Carb Diet:
Keto Diet | Low Carb Diet | |
Full Name | Ketogenic Diet | Includes multiple diets – including Keto, Atkins, Paleo, etc. |
Definition | Pushing your body into a state of Ketosis, where the body uses fat for fuel | Randomly eating fewer carbohydrates |
Developed By | Although, the Keto diet has been in debate around 1911s, Russell Morse Wilder is credited with coining the term, “Ketogenic Diet” | No singular record as it includes multiple diets |
Developed In | 1921 | Records show similar diets as early as 1700s |
Objective of Diet | Limit carbohydrate intake including some fruits and vegetables | Limit high carbohydrate foods including some fruits and vegetables |
Purpose | Originally to help reduce epileptic seizures Commonly, to help reduce weight | To help reduce weight |
% of Protein | Approx. 25% | Approx. 40% |
% of Carbs | Approx. 5% | Approx. 20% |
% of Fat | Approx. 70% | Approx. 40% |
Phases | Maintain same diet through the entire dieting process | Diet fluctuates depending on the type of diet you are following |
Body Status | During the entire diet, your body must be ketosis for the diet to work | Ketosis only accounts for a short period, the rest of time the body is not in ketosis |
Easier to Follow | Harder to follow since you have to measure carb, protein and fat. | Easier to follow as you have the option for adapting according to your needs |
Sustainability | Shorter | Longer |
Safety | Less safe as it limits carbs throughout the entire diet and maybe lifetime | Can cause irritability as sugar levels spike. Can also reduce energy when sugar levels drop |
References: Wikipedia (Keto, Low-carb), Ample Meal, Dr. Anthony Gustin, Ruled.Me, Low Carb Yum, Lakanto, Dr. Jockers Image Courtesy: popspizzaandpasta.com, macrofare.com
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