Ketogenic vs Low Carb Diet: What’s the Difference and Which is Better? Although both diets involve reducing carbohydrates and can help with weight loss, the ketogenic diet (short for keto) is a much more restrictive way of eating and involves limiting carbohydrate intake and eating a lot of fat, with moderate protein.
“Keto means the body has gone into ketosis and is using fat instead of glucose for fuel,” says diet expert Heidi Normanton, founder of Keto. hello. “Meanwhile, low-carb diets limit the amount of carbohydrates consumed, especially the simple and refined ones found in sugary foods, pasta and bread. Reducing carbs helps regulate blood sugar, but it doesn’t produce ketosis, so the body will first use stored glucose for energy and then turn to fat for fuel.”
It’s important to have an understanding of your body and the calories and nutrients needed for it to function effectively before starting a new diet, adds elite trainer Farren Morgan, who directs the tactical athlete. He advises talking to a dietitian or health professional first.
In this article, we look at the key differences between keto and low-carb, so you can decide if either plan is right for you.
What is a ketogenic diet?
“A ketogenic diet, also known as a ketogenic diet, is based on reducing your carbohydrate intake and increasing your intake of healthy fats,” says Morgan.
It’s pretty restrictive, but while all ketogenic diets are low-carb, not all low-carb diets are ketogenic. The ketogenic diet consists of getting 70% of your daily calories from fat, 20% from protein, and 10% from carbohydrates.
What is the low carbohydrate diet?
Like keto, low-carb diets follow the same principle of cutting carbs and replacing them with protein, healthy fats, and vegetables. “Carbohydrates are easier to digest, but they don’t provide the same essential nutrients that protein and fat provide for growth and development of your physique,” explains Morgan.
Keto vs Low Carb Diet: Similarities
“Both diets have the same goal in mind: weight loss, but ketogenic diets fall as a subcategory of a low-carb diet, while low-carb diets represent the umbrella that covers a wide variety of other diets that have under his belt,” Morgan says.
In a nutshell, a low carb diet is very relative and does not have specific amounts of carbs that you should or should not eat unless you are following a set diet plan such as Atkins either Ducan. Going low carb also means you’re probably not eating as much fat as you would if you were trying to force the body into ketosis, and you’ll be eating plenty of lean protein and vegetables to keep you energized.
Both plans also have some notable health benefits. A study in BMJ revealed that reducing carbohydrates was associated with higher states of remission among people with type 2 diabetes, while ketogenic diets could improve heart health, according to another study in the Journal of the American College of Cardiology. Additional research published in the Frontiers in Neuroscience newspaper found that the Keto Diet Helps Prevent Seizures and treat epilepsy, something it was first used for in the 1920s.
Keto vs Low Carb Diet: Differences
First of all, your carb intake will differ depending on whether you’re following a ketogenic diet or just low carb. “On a low-carb diet, you would be expected to eat between 50 and 150 grams of carbs per day, but ketogenic diets are restricted to just 50 grams,” says Morgan.
Protein intake is another factor that differs. “Low-carb diets generally require a high protein intake, but ketogenic diets moderate protein intake to 20-22% of total calories. Ketogenic diets also require a higher fat intake compared to low-carb diets to offset protein and carbohydrates.”
Normanton says that if building muscle is your goal, then cutting carbs might be a better option, since glucose is needed to repair muscle. “A lot of people also feel like a low-carb diet is an easier transition and so some start with that and then move on to keto,” she says. “The ketogenic diet is also very popular with athletes and is relied upon by some marathon runners as their bodies are ‘fat adapted’ and can help them maintain endurance for longer periods of time without needing carbohydrates to refuel “.
But there are some slightly unpleasant side effects associated with both plans. “Transitioning to these diets is going to be a process, especially when it comes to the ketogenic diet,” says Morgan. “With low-carb diets, you may feel weak or experience constipation due to the impact of micronutrient intake. If you’re new to the ketogenic diet, you may experience the ‘keto flu,’ which includes symptoms such as headaches, brain fog, irritability, fatigue, and lack of motivation.”
Morgan says these symptoms typically last a week or less, but in extreme situations they’ve been known to last up to a month, so it’s important to be mentally prepared and fully equipped with an experienced professional to guide you before deciding to start your diet.
Keto vs Low Carb Diet: Which Diet is Better?
“Both are effective for weight loss, so what ultimately matters is which diet is best for you and your body,” says Morgan. “If you’re looking to achieve a lean but muscular physique, you may want to go low-carb, while those looking for an overall lean physique may go keto.”
References
D’Andrea Meira, I., Romão, TT, Pires Do Prado, HJ, Krüger, LT, Pires, MEP, & da Conceição, PO (2019). Ketogenic diet and epilepsy: what we know so far. Frontiers in Neuroscience, 13. https://doi.org/10.3389/fnins.2019.00005
Goldenberg, JZ, Day, A., Brinkworth, GD, Sato, J., Yamada, S., Jönsson, T., Beardsley, J., Johnson, JA, Thabane, L., and Johnston, BC (2021). Efficacy and safety of low and very low carbohydrate diets for remission of type 2 diabetes: systematic review and meta-analysis of data from published and unpublished randomized trials. BMJ, m4743. https://doi.org/10.1136/bmj.m4743
Yurista SR, Chong CR, Badimon JJ, Kelly DP, de Boer RA, and Westenbrink BD (2021). Therapeutic potential of ketone bodies for patients with cardiovascular disease. Journal of the American College of Cardiology, 77(13), 1660–1669. https://doi.org/10.1016/j.jacc.2020.12.065