The Difference Between Ketogenic and Low Carb Diets: Which One is Right for You?

When it comes to weight loss, your diet is the key. Some people choose a high-carb diet, which causes their body to store fat and leads to weight gain. Others choose a low-carb diet that helps them lose weight and keeps it off. Which one should you choose? The answer depends on your goals for weight loss and maintenance. A keto diet is a very low-carb, high-fat diet that induces ketosis in the body. It’s considered a fad diet because of the restrictive nature of such a strict carb limit. Ketogenic diets can help with weight loss because they suppress appetite and boost satiety with healthy fat What is the difference between ketogenic and low-carb diets? Ketogenic diets are very high in fat but have a very low carbohydrate count. This combination is known as ketosis. When the body does not have enough carbohydrate, it requires the breakdown of stored fat into ketone bodies to fuel the body. Without the availability of carbohydrates, glucose in the blood cannot get converted into energy. This is called insulin resistance. Ketosis can occur in patients with Type 1 diabetes and IBS. It also aids in a variety of disorders that cause severe hunger such as anorexia, bipolar disorder, epilepsy, and chronic pain. The ketogenic diet also has positive effects on patients who have been eating too much sugar, in obese patients, pregnant women, those on chemotherapy, and older adults. Which one should you choose? As your doctor weighs in, you may want to work closely with a registered dietitian to work through the differences between a low-carb and ketogenic diet. Tip #3: Fat loss without changing your lifestyle. This is another misunderstood nutrition concept. Healthy fat works with lean protein to increase the body’s fat-burning capabilities. Studies have shown that you burn fat at a much higher rate when your fat intake includes moderate amounts of healthy fat, like omega-3’s or essential fatty acids. Unlike carbohydrates, which are stored as triglycerides, fat can be burned for energy. The most important thing to remember is that you are reducing your carbohydrate intake by replacing them with healthy fat. Ketogenic diet for weight loss Since low-carb diets such as Atkins, South Beach, and the Ketogenic Diet have become very popular, people think they are the same thing as ketogenic diets. The ketogenic diet includes a high protein intake and a very low carb intake. The reasoning behind this extreme type of diet is that it promotes ketosis, which improves the body’s energy levels, which in turn boosts weight loss. Weight loss is the primary benefit of this type of diet, but the majority of people on this diet have other health problems. People who are keto-adapted may be able to increase their protein intake without any problems, but the opposite may be true. In a 2017 study, nine of ten participants on a low-carb diet, experienced heart palpitations, increased pulse, and decreased blood pressure. The benefits It’s not uncommon for keto diets to make you crave solid foods. You’ll be able to eat whole-wheat products like bread, pasta, and cereal. You can also eat natural foods, such as nuts, seeds, and organic, leafy greens. Another benefit is the health boost. In a study at UCLA, people who follow ketogenic diets experienced significant improvement in health markers, including insulin sensitivity. They had decreased inflammation, blood pressure, and the desire to eat less healthy foods. The downsides You have to change how you shop, how you cook, and how you socialize. You can’t just go out and order a hamburger at a restaurant. What’s more, a keto diet is hard to stick to. You need to count every carbohydrate you eat and give up food that isn’t 100% keto. Now, what about a low carb diet? The drawbacksThe keto diet is extremely restrictive, so it can be tough to stick to. It can also be difficult to keep up with since it’s so restrictive. Plus, the keto diet is high in fat, which many people lack in their diets. The solution: Your body needs healthy fat and it must get it from food. You must also eat at least 75-100 grams of carbohydrates per day. This should go up over time, but don’t go over your total daily carbohydrate limit. There are ways to include healthy fats while still keeping your body in ketosis. To avoid going over the calories allowed by your meal plan, limit your portions to under 800 calories a day. If you’re not hungry, don’t force food down. If you do get hungry, it’s okay to have a small meal. Low carb diet for weight loss The amount of carbohydrates you eat matters a lot. When you’re on a low carb diet, it’s almost impossible to have many carbohydrates in your diet. Carbs are broken down into simple sugar molecules. If you eat any carbohydrates with a glycemic index above 45, your blood sugar will increase quickly. Your body becomes intolerant to carbohydrates and starts to break them down for energy. The body makes extra insulin to compensate for the increased glucose levels. As a result, your body burns fat more efficiently and the number on the scale drops. In addition, carbs don’t fill you up as well as fat does. This means you’re not as satisfied and need to eat more to feel full. The benefits A ketogenic diet can help you maintain or lose weight. On the other hand, a low carb diet helps you manage your weight by preventing your body from burning excess fat as fuel. They both affect your weight in different ways. A keto diet is considered a very low-carb, high-fat diet that induces ketosis in the body. It’s considered a fad diet because of the restrictive nature of such a strict carb limit. Ketogenic diets can help with weight loss because they suppress appetite and boost satiety with healthy fat. A low-carb diet helps you manage your weight by preventing your body from burning excess fat as fuel. They both affect your weight in different ways. The effects of a keto diet The ketogenic diet comes with its share of health risks. The drawbacksKeto diets have some drawbacks. For example, some people experience complications during the first few weeks after switching to a ketogenic diet. One can also find that he or she is craving sugar, leading to a dependence on the sweet stuff. Low carb diets also make it difficult to work out, making a good quality sweat session essential. These drawbacks are worth considering if you are not sure if a keto diet is right for you. The best diet to follow when trying to lose weight Now that you know the pros and cons of a ketogenic diet, you should be able to make an informed decision about it. The truth is that if you are trying to lose weight, the key to success is a good diet. FAQsWhat are the benefits of keto-diet and low-carb diet?With a high-fat diet, fat is digested and absorbed much faster than carbs. The carbohydrates are then broken down and used for energy in your body, usually in the form of glucose. The carbohydrates from the fats can be stored as glycogen, which is better for you than stored as fat. A low-carb diet can be very good for weight loss because it’s a low-calorie diet that encourages your body to burn fat. The problem is that many people can’t maintain the energy they gain from this diet for long. The ketogenic diet is based on the idea that you can build a large amount of ketones in the body that can be converted to sugar. If your body does not have enough sugar, it can use fat as its main energy source. What is dirty keto or lazy keto?Dierty keto, also known as lazy keto are popular among the individuals who want to achieve ketosis without having to spend time in prepping clean keto meals.Can one lose weight only through low-carbs diet?A low-carb diet require people to limit their carbohydrates intake to 10% or less and hence, help them avoid heavily refined foods and added sugars.