What is the difference between a low-carb diet and a keto diet?

imhjournal.com 6 April، 2024

95 3 minutes read

What is the difference between a low-carb diet and a keto diet?

Although the low-carb diet seems similar to the keto diet , as both diets limit carbohydrate intake, there are some key differences that make the keto diet more restrictive, and the likelihood of people sticking to the low-carb diet in the long term is higher. Find out in… This article discusses the similarities and differences between them and which is better.

What is the keto diet?

The keto diet is a high-fat, low-carb diet, which consists of:

Fat (60-80% of total calories).
Moderate protein (15-20%).
Carbohydrates (5-10%).

The keto diet is based on making the body enter a state called ketosis, where in this state the body relies on fat as an energy source instead of glucose, which causes the production of ketone bodies, and this enhances the burning of stored fat in the body, as when the availability of carbohydrates, which is the main source of glucose, decreases, The body burns stored fat to produce energy.

The liver produces three main ketone bodies:

Beta hydroxybutyrate.
acetoacetate.
Acetone.

As fat oxidation increases due to decreased glucose availability, the liver converts fatty acids into ketone bodies to provide energy efficiently.

In addition to the role of ketosis in burning fat and losing weight, it also improves insulin resistance , in addition to improving brain functions and cognitive functions, as the brain uses ketone bodies as an energy source instead of glucose.

What foods can be eaten on the keto diet?

Meat and poultry

This includes beef, lamb, chicken, turkey, sausage, etc.

Fish and seafood

This includes salmon, tuna, sardines, mackerel, shrimp, oysters, and others.

eggs

This includes whole eggs, omelettes, scrambled eggs, etc.

Healthy fats

This includes olive oil, coconut oil, butter, ghee, nuts, seeds, and others.

Low-carb vegetables

This includes leafy vegetables, broccoli, cauliflower, zucchini, asparagus, peppers, etc.

Full-fat dairy products

This includes cheese, cream, yogurt, and others.

What is a low-carb diet?

There is no specific definition of a low-carb diet as there is a keto diet, but in general the term low-carb diet refers to a dietary pattern in which only 10 to 30% of calories come from carbohydrates.

For example, when consuming 2,000 calories per day, a low-carb diet requires eating no more than 400 to 600 calories from carbohydrates, which is equivalent to 100 to 150 grams of carbohydrates per day, as there are 4 calories in every gram of carbohydrates.

The source of carbohydrates in this diet is complex carbohydrates such as whole grains, legumes, fruits, and starchy vegetables. This diet provides a higher percentage of fiber, protein, and healthy fats, and the source of protein is from lean meat, poultry, and fish.

Foods that can be eaten on a low-carb diet

avocado.
Eggs, lean meat, poultry, and fish (beef, chicken, turkey, tuna, etc.).
Dairy products. Full fat.
the cheese.
Vegetables and leafy greens.
Dark chocolate.
Fats and oils.
Nuts and seeds (almonds, cashews, flax seeds, hazelnuts, pistachios, pumpkin seeds, sunflower seeds).

Foods to avoid

Depending on your daily carbohydrate intake, you may need to limit or avoid the following foods:

Sweet snacks

Such as candy, ice cream, baked goods, and other products that contain a high percentage of sugar.

Refined grains

Such as white rice, white pasta, tortillas, and biscuits.

Low-fat products

Including dairy products, or grains, you should also avoid eating low-fat crackers that contain sugar.

Processed foods

Such as fast food, pastries, and potato chips.

Sugar-sweetened drinks

Such as soda, sweet tea, energy drinks, and sports drinks.

Always remember to read the ingredients of any food product before purchasing it to ensure it is suitable for a low-carb diet.

Which is better, low-carb or keto diet?

Many people who aim to lose excess weight quickly turn to a low-carb or keto diet , but when it comes to choosing between a low-carb diet and a keto diet, there are many factors to consider.

It is possible that following a low-carb diet is a better option for most people. The keto diet may be too restrictive for most people, leading to poor adherence to it in the long term, in addition to some unwanted side effects associated with the keto diet, so it is important Consult your physician before starting any diet to reduce the risk of complications.

How is keto different from a low-carb diet?

From the above, we conclude that there are some main differences between the low-carb diet and the keto diet, which are:

Carbohydrate ratio

In a low-carb diet, you typically eat between 50 and 150 grams of carbohydrates per day, while the keto diet involves eating fewer than 50 grams of carbohydrates per day.

Protein percentage

The percentage of proteins is high in a low-carb diet, but with keto, protein is consumed moderately at 20% of the total calories, because excessive protein intake can prevent ketosis.