In the past, low-carb diet, which involves minimizing starch intake, was a popular approach for weight management. More recently, the keto or ketogenic diet, which restricts carbohydrates and emphasizes high-fat consumption, has gained significant popularity. While these methods may appear similar on the surface, there are several key differences. Today, we’ll compare them for you to better understand their distinctions.
Low-carb diet is a dietary approach that restricts the intake of carbohydrates, including items like flour, sugar, bread, sugary beverages, and high-sugar fruits, to an amount ranging from 10% to 30% of your daily calorie intake.
By limiting our carbohydrate intake, we increase our consumption of protein and fat, which helps us feel full for longer. This reduction in carb intake also aids in avoiding high-calorie foods, such as bakery, sugary drinks, snacks, and fast food, as these items often come with high-fat content. Eating low-carb can result in rapid weight loss.
Following a long-term low-carb diet can have a positive impact on overall health, including blood sugar and fat levels. However, it’s important to plan your meals carefully, as those on a low-carb diet tend to consume fewer fruits, which can lead to potential deficiencies in essential vitamins and minerals.
The ketogenic diet also restricts carbohydrate intake but to a more significant degree, allowing only 5-10% of daily calories (which is even lower than a low-carb diet). The primary emphasis in this diet is on the consumption of good fats and adequate protein.
Consuming a high-fat diet while minimizing carbohydrate intake prompts the body to switch from using stored sugar for energy to utilizing fat for energy. This metabolic shift is known as entering a state of Ketosis, which results in the rapid burning of accumulated fat. It also contributes to higher levels of good fats in the bloodstream and helps maintain stable blood sugar levels.
The ketogenic diet can be considered a relatively extreme dietary approach, making it more challenging to adhere to compared to a low-carb diet. It is generally recommended for short-term use. Once you have achieved the desired fat reduction, you can transition to a more balanced diet that includes foods from all five main food groups in appropriate amounts. This transition is important because people on a keto diet often consume fewer fruits and vegetables, leading to potential deficiencies in fiber and essential vitamins. Although long-term effects are not yet fully studied, it’s a consideration to keep in mind.
Both of these methods share a common restriction on carbohydrates, albeit in different quantities. The variance lies in the intake of other essential nutrients, namely fat and protein. These nutrients play a pivotal role in fueling and energizing the body. Both low-carb and keto diets have demonstrated their effectiveness in achieving weight loss goals, and the choice between them depends on individual preferences and convenience. However, it’s crucial to remember that maintaining good health through nutritious eating remains the primary key to successful weight management. To support your low-carb and keto meals, we recommend “Care Choice Vegetable Seasoning Powder,” a natural product free from additives.
Cr. Preiato, D. (2019). Low Carb vs. Keto: What’s the Difference?. Retrieved 30 August 2020, healthline
