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Low Carb Diet Vs Keto Diet: Which One Should I Follow?

low carb vs keto, low carb diet, Diet Comparison Study

Last updated on October 31st, 2024 at 08:49 am

You may be looking for a quick weight loss strategy (low-carb diet) to get back on track, or you may want to make long-term diet changes.

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When it comes to losing weight, reducing carbs from your daily food intake can work wonders. Two types of diets are very popular among people—a low-carb diet and a ketogenic (keto) diet. Since both have turned out to be effective in weight loss and management, it is often difficult to choose between them. But before making up your mind, knowing the main difference between the two diets is crucial. We will compare the two most popular diets: the Keto (low-carb) and the Mediterranean diet. 

low carb vs keto

Keto

What is a Keto diet- what is a low carb diet?

Let’s start with the definition: The keto or ketogenic diet is a type of high-fat, low-carb diet. It can help you lose weight quickly by shifting your body’s energy dependence away from sugar. Studies suggest that the keto diet is effective against a variety of diseases, including diabetes, Alzheimer’s, and even cancer. 

A keto diet requires you to consume a moderate to high protein content. With high-fat content and minimal to no carbs, consuming low carbs tricks your body into metabolizing the stored fat to produce energy. This helps you lose weight much faster than a regular diet. Although the keto diet works magically to reduce your weight, it is hard on your heart and your body. 

Mediterranean diet

What is the Mediterranean diet?

The Mediterranean diet, which encourages the consumption of whole foods, has been proven to reduce the risk of many cardiovascular diseases and diabetes.

This diet consists of an abundance of vegetables, fruits, whole grains, eggs, and nuts with a moderate amount of good fat. The Mediterranean diet discourages excessive consumption of red meat, but the diet doesn’t restrict eating lean beef. 

The Mediterranean diet isn’t a strict dietary regimen. It is, however, a more focused consumption of natural, healthy foods. Therefore, this diet is sustainable and easy to follow.

So the big question, low carb vs keto, which diet is better?

low carb diet, Diet Comparison Study

It depends on what you’re dieting for. If you have lots of fat to burn in less time, the keto diet is perfect. The tough part is that there are almost no carbohydrates. This diet means no sugar, whole grains, or fruits except berries. Only foods rich in protein, like eggs, bacon, and fish, especially salmon, trout, and mackerel, are encouraged.

Unlike the keto diet, the Mediterranean diet will not show immediate results, but you get to enjoy all fruits and vegetables. While talking to an insider, I noticed that no foods are off-limits on the Mediterranean diet plan. The Mediterranean diet allows you to work with any food that you like dieting to prevent diseases.

Cautions (low carb vs keto):

The American Heart Association cautions people at risk of cardiovascular diseases against high-fat diets like keto. On the contrary, the Mediterranean diet is encouraged to keep your heart healthy. The Mediterranean diet has been ranked the number one diet.

The Mediterranean diet has no significant downsides and is an ideal lifestyle. However, weight loss may only be observed long-term with proper exercise.

So, while it may seem that the Mediterranean diet is a perfect diet habit, it is still a good idea to consult your doctor before changing your diet altogether.

Q&A: Differences between Low Carb and Ketogenic Diets

  • What is the main difference between a low carb diet and a ketogenic diet?

    A low carb diet typically restricts carbohydrates to a certain extent, aiming to reduce overall carb intake. On the other hand, a ketogenic diet is much stricter, focusing on drastically reducing carb intake to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. While both diets limit carb consumption, the ketogenic diet requires a more significant reduction, typically below 50 grams of carbs per day, to achieve ketosis.

  • How does each diet affect weight loss?

    Both low carb and ketogenic diets can be effective for weight loss, but they operate through different mechanisms. A low carb diet helps control insulin levels and promotes fat loss by reducing overall calorie intake and improving satiety. In contrast, the ketogenic diet promotes weight loss primarily through the metabolic state of ketosis, where the body burns stored fat for energy. Ketosis can lead to rapid weight loss, especially in the initial stages of the diet, as the body adjusts to using fat as its primary fuel source.

  • Are there differences in food choices between low carb and ketogenic diets?

    Yes, there are differences in food choices between the two diets. While both emphasize whole, nutrient-dense foods, a low carb diet may allow for a wider variety of foods, including certain fruits, legumes, and higher carb vegetables. In contrast, a ketogenic diet typically restricts carb sources to non-starchy vegetables, nuts and seeds, healthy fats, and moderate amounts of protein. Additionally, ketogenic diets often incorporate higher amounts of dietary fat to support ketosis.

  • How do low carb and ketogenic diets impact blood sugar levels?

    Both low carb and ketogenic diets can help stabilize blood sugar levels, making them suitable options for individuals with diabetes or insulin resistance. By reducing carb intake, these diets minimize spikes in blood sugar levels after meals, leading to more stable energy levels throughout the day. However, the ketogenic diet, with its focus on ketosis, may offer additional benefits for blood sugar control by reducing insulin resistance and improving insulin sensitivity.

  • What are the potential health benefits of each diet beyond weight loss?

    In addition to weight loss, both low carb and ketogenic diets offer various health benefits. Low carb diets may help improve cardiovascular health by reducing risk factors such as blood pressure, triglycerides, and LDL cholesterol levels. Ketogenic diets have shown promise in managing conditions like epilepsy, neurodegenerative diseases, and metabolic syndrome. Furthermore, ketosis may have anti-inflammatory and neuroprotective effects, potentially benefiting overall health and well-being.

  • Are there any potential side effects or considerations to be aware of with each diet?

    While low carb and ketogenic diets can be safe and effective for many people, they may not be suitable for everyone. Some individuals may experience initial side effects when transitioning to a low carb or ketogenic diet, such as fatigue, headache, or digestive issues. Additionally, long-term adherence to a ketogenic diet may require careful monitoring of nutrient intake to prevent deficiencies.

  • Which diet is better suited for specific goals or lifestyles?

    The choice between a low carb and ketogenic diet depends on individual goals, preferences, and health considerations. A low carb diet may be more sustainable for individuals seeking moderate weight loss or those who prefer a less restrictive eating pattern. On the other hand, a ketogenic diet may be more effective for rapid weight loss, managing certain medical conditions, or achieving metabolic flexibility. Ultimately, the best diet is one that aligns with your personal goals, preferences, and overall health status. Consulting with a registered dietitian or nutrition expert can help tailor a plan that meets your needs while ensuring optimal health and well-being.

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2 thoughts on “Low Carb Diet Vs Keto Diet: Which One Should I Follow?”

  2. Carol Prye
    Reply

    The Mediterranean diet is more of a lifestyle than a restrictive diet with food “rules.” It aims to incorporate the nutritious foods traditionally eaten in the areas surrounding the Mediterranean Sea, including plenty of whole grains, fruits, vegetables, beans, lentils, seafood, and healthy fats like olive oil and nuts

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