The ketogenic, or keto, diet and low-carb diets have been popular for weight loss and health benefits. Both approaches involve reducing carbohydrates, but they differ in method and strictness. Understanding the differences can help you decide which approach might be best for your health and fitness goals.
Keto is a very high-fat, adequate-protein, low-carbohydrate diet. The reduction in carbohydrates puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This shift can lead to weight loss and may also have benefits for certain health conditions, such as epilepsy, Alzheimer’s disease, and diabetes. However, keto is quite restrictive, typically limiting carbohydrates to as little as 5% of total calories, and it can be challenging to maintain long-term due to the strict exclusion of foods like bread, pasta, and sugar.
In contrast, low-carb diets reduce carbohydrate intake but are less restrictive than keto. There are various approaches, but most low-carb diets limit net carb intake to somewhere between 50 and 150 grams per day. This still encourages the body to burn fat for energy and can lead to weight loss and improved health markers, but it may be easier to stick with long-term as it doesn’t require the same level of restriction as keto. Low-carb diets also tend to be more flexible, allowing for some higher-carb foods in moderation.
Starting a keto diet involves a significant shift in your eating habits. The standard approach involves limiting carbs to around 20 to 50 grams per day, or just 5% of your total calories. This means strictly limiting or avoiding starchy vegetables, fruits, grains, sugar, and most processed foods. Instead, you’ll be eating high amounts of fat, moderate amounts of protein, and low amounts of carbs.
One of the biggest challenges of keto is giving up sugar and highly processed foods, which are packed with added sugars and refined carbs. These include pastries, candy, soda, white bread, and most fast food. Even some healthier foods, like certain fruits and starchy vegetables, are off the menu due to their natural sugar content. However, you can still enjoy a wide range of nutritious and delicious foods on keto, including meat, fish, eggs, natural fats, and non-starchy vegetables.
Unlike keto, low-carb doesn’t necessarily require a strict macronutrient ratio. Instead, the focus is on reducing overall carb intake, usually by limiting net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates, as these don’t significantly impact blood sugar levels. Most low-carb diets recommend aiming for 50 to 150 grams of net carbs per day, allowing for a more flexible and personalized approach.
The flexibility of low-carb diets means you can choose how strict you want to be. For example, you might start with a higher carb limit and gradually reduce it as you adjust to the diet. Or, if weight loss is your goal, you may prefer to begin with a lower limit to see faster results. Either way, a low-carb diet typically involves swapping high-carb foods for healthier alternatives. For instance, instead of white rice or pasta, you could choose cauliflower rice or spiralized zucchini.
So, which diet is right for you? If you’re looking for a strict, structured approach that may lead to faster results, keto could be a good option. However, it requires dedication and a careful plan to ensure you’re meeting your nutrient needs. On the other hand, if you prefer a more flexible and sustainable approach, a low-carb diet might be a better fit. It may take a little experimentation to find the right level of carb restriction for your goals and lifestyle, but the flexibility can make it easier to stick with long-term.