Keto vs Low Carb

Basically, as the graphic shows, Keto diets have more fat and fewer carbs and protein. But I think there's more to it than that. I believe the quality of our food is equally important. Soybean oil, corn oil, canola oil are all fats, but olive oil, walnut oil, and MCT oil are better for you. So, it's not just making your numbers work, it's about giving your body the best, nutrient-dense foods you can.

Now, what's the difference?

Keto is VERY low carb, high fat diet that has gained popularity recently. To me, the downside of Keto is the difference between good Keto and bad Keto. There are many products on the market that are Keto, but the ingredients used do not suit my understanding of healthy eating. Over-processed, artificial sweeteners, and substandard ingredients seem to be the norm. Good Keto, on the other hand, uses nutrient-dense ingredients and real food.  That is my personal preference. Regardless of good or bad, Keto restricts carbs to 50 grams or fewer per day. This puts your body in ketosis which promotes the use of fat as a primary fuel source.

Pros:

• has therapeutic benefits, such as managing epilepsy
• may improve insulin sensitivity
• may reduce appetite
• can improve cholestrol and triglyceride levels

Cons:

• constipation is common due to low fiber intake
• long-term data is limited
• risk of the keto flu, which may include headaches, fatigue, brain fog, irritability, and lack of motivation
• limits fruit intake
• may be difficult to stick to for long periods

Low Carb restricts carbs, such as grains, rice, and starchy vegetables, to 10 - 30% of your overall caloric intake, which may lead to weight loss. A low carb diet is a way of eating that restricts carbohydrates, mainly from grains, sugar-sweetened beverages, and bread.

Studies 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.

When following a low carb diet, it’s common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness.

Also, by restricting 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. 

A low carb diet has been linked to several health benefits in people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk factors. It’s also commonly used to induce weight loss. While a low carb diet may not be for everyone, it can be a viable weight loss option for most healthy people.

Pros:

• may promote weight loss
• eliminates many processed high carb foods
• can be sustained long term
• less extreme adaptation phase than keto
• less restrictive and easier to follow than keto

Cons:

• you may feel weak or experience constipation
• limits food options
• limits fruit intake
• may impact micronutrient intake

So, the choice is yours ... my choice is low carb or rather smart carb.