Low-Carb Diet vs. Keto Diet

Posted by Planet Bake on Sep 5th 2021

Low-Carb Diet vs. Keto Diet

What both diets have in common; you are limiting your carb intake. 

Low-Carb: 

You are cutting carbohydrates mainly from grains, sugar-sweetened beverages, and bread. Experts suggest that a low carb diet comprises 10–30% of calories from carbs, although there is no set definition. For a healthy person who consumes 2,000 calories per day, this equals 50–150 grams of carbs. During the low-carb diet it’s common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness. By restricting certain carbs, you eliminate many high calorie foods from your diet. All these factors may work together to reduce your overall calorie intake and promote weight loss.

Most of these foods such be avoided on a low-carb diet:

Fried foods, fast food, burger (buns), white rice, pasta, bread, potatoes, fries, sodas, sweetened beverages (kombucha), candy, bag of chips, wheat flour, desserts, sugary snack bars, frozen foods with high carb and sugar added.

In comparison to keto the low-carb diet has a less extreme adaptation phase than keto and can be sustained longer.

How do you adjust to a low-carb diet when you love fast food? 

The good news is that your taste buds adjust to food over time, so the fast food you once loved will disappear over time if you don’t feed the devil. Taste buds change every 4 weeks, so if you make it 4 weeks without fried food you are one step closer to reaching your weight loss goals. 

How to start a low-carb diet? 

To get started, plan on eating a small meal every 2-3 hours. Plan for it and make sure you have food that fits with your new diet plan. Make sure to remove chips and any unhealthy fried food before you start this diet. The less the temptation the better. At some point you will just want to eat to be full and do not care what kind of food it is.

There are many help supporter groups on facebook where you can ask advice and ask for new food and recipes ideas, rather than researching it all on your own.

What is a keto diet? 

The keto diet is a very low carb, high fat diet that has gained popularity in recent years.

There are a few therapeutic properties, such as helping treat refractory epilepsy. Promising research shows it may also impair the growth of certain types of cancer. Furthermore, most people utilize it to lose weight. Ketosis is a natural metabolic state in which the body goes into after several days. It involves the body producing ketone bodies out of fat and using them for energy instead of carbs. You can lose weight quickly, because it reduces the body’s stores of glycogen and water. In the long term, it can suppress your appetite leading to a lower calorie intake.

 

On a keto-diet you are supposed to restrict your carb intake to fewer than 50 grams. Most people count this as net carbs each day. Keto is very strict with what to eat and what foods not to eat, for example a No-Go is oatmeal, rice, beans, milk, sugar, butternut squash is high in carbs, any starches should be avoided unless it's super minimal inside a keto snack bar where its under 5g net carbs. Keto likes to count in 5g net carbs when it comes to keto sweets and snacks. Anything at 5g net carbs or under is considered edible for keto fans.

Risk: Most keto diets will lead to constipation due to low fiber intake. A keto-diet also means that you eat a ton of fats including saturated fat which is bad for our body and blood vessels. Keto can also put you into keto flu, which may include headaches, fatigue, brain fog, irritability, and lack of motivation.

There are ways to overcome the keto flu, such as drinking more water, get plenty of electrolytes, eating more calories than you have before and making sure to eat enough fat. 

With a keto diet the protein intake is usually moderate where with a low-carb diet protein intake is usually on the higher side.

KETO vs. LOW-CARB

  1. Short-term vs. Long-term
  2. Fast weight loss vs. adjustments over time
  3. Side effects (that are real) vs. minimal side effects
  4. Strict diet with counting carbs every day vs. general lowering carbs and reading labels but being able to plan the day out on your own terms.
  5. Weight loss with possible heart disease due to high cholesterol from usually high saturated fat vs. a healthy balanced diet