• Kathryn Wilson

Which Is Better, Keto or Low Carb?

Updated: Apr 25

People who appear to be on a ketogenic diet are mostly simply on a low-carb diet. This post would clarify the distinctions between keto and low carb, as well as explore the advantages of a well-designed ketogenic diet over a conventional low-carb diet.

Low-Carb Defined

Although the term varies depending on the source, a low-carbohydrate diet is generally defined as one in which carbohydrates account for less than 30% of total calories. While most low-carb diets contain 50-150 grams of carbohydrates a day, due to their higher calorie needs, some athletes who follow this form of diet consume over 200 grams per day.

The remaining calories in the diet are normally derived from a high protein and moderate-to-high fat intake.

Low Carb vs. Keto

A well-formulated ketogenic diet, unlike the traditional "low-carb" diet, follows a high-fat, moderate-protein, low-carb strategy, i.e., about 75 percent fat, 20 percent protein, and 5% carbs. On a ketogenic diet, around 20-50 grams of carbohydrates are permitted each day.

This macronutrient profile enables the body to begin producing and, gradually, using ketones as an alternative fuel supply. This method is equivalent to converting your car's gasoline supply to one that lasts longer, is more easily available, and is more environmentally friendly.

The Main Issue with “Low-Carb” Diets

Going "low-carb" but still consuming a lot of protein and moderate fat is a typical ketogenic diet error. Carbohydrate control is critical for a ketogenic diet, as stated in previous papers. The high-fat, moderate-protein portion, on the other hand, is equally essential. If you eat too much protein on a low-carb, low-calorie diet, your body can produce more glucose through a process called gluconeogenesis.

In terms of ketogenic dieting, more research is required in this field. This could potentially prohibit the body from hitting dietary ketosis.

Keto Diet vs. Low Carb Diets: What's the Difference?

Although calorie balance is important in deciding weight loss or gain, a "low-carb" diet may have a detrimental impact on one's quality of life and diet results. This is attributed to the failure to reach "ketosis" or produce a significant amount of carbohydrates for electricity. The majority of people here are literally "stuck in the centre" of two choices.

A ketogenic diet has many advantages over a traditional "low-carb" diet:

Fat loss and lean mass retention are also improved

Ketogenic diets are protein-restricted, which means the body cannot burn amino acids for nutrition, instead relying on ketones.

Protein and amino acids are likely to be used for nutrition on a low carb diet owing to a lack of glucose from carbohydrates. Gluconeogenesis, on the other hand, may be used by the body to generate glucose for energy. As a result, "low-carb" diets can induce more lean mass loss while losing weight.

Young compared three diets: 1) a low carb (100 grams), 2) a lower carb (60 grams), and 3) a ketogenic diet (30 grams). Many of the subjects' meals were prepared for them, and they all ate the same amount of protein. The ketogenic group lost substantially more body fat while retaining significantly more lean mass than the other two groups. This was most likely due to the 30-gram group's higher ketone levels and their protein-sparing effect.

Brain Function Enhancement

People's encounters with "low-carb" dieting will vary from moderate pain and foggy perception to full-blown flu-like symptoms such as nausea, exhaustion, brain cloud, headaches, cramps, diarrhea, and so on. When you're actually in ketosis, your energy levels are usually higher and more stable, you'll have more attention and concentration, and any "flu-like" effects will go away until you've transitioned to the diet. These advantages are more likely due to the fact that ketone levels are higher on a ketogenic diet than on a standard low-carb diet.

Hunger is suppressed, and satiety is improved

Low carb diets have been shown to improve satiety as compared to a regular Western diet, owing to the higher fat and protein content of the diet. Via interactions with digestive hormones, decreasing carbohydrates and protein and fats may help to minimize blood sugar volatility, encourage fatty acid metabolism, and provide satiety or fullness.

In a ketogenic diet, the body is fueled by ketones, which are a long-lasting, sustainable, and readily available fuel source. Regardless of how slim a human is, this reserve supply of fuel is immense. Compare this to running on glucose from sugars or protein, which we will only store and ingest in small amounts in our food.

Individuals who ingest a large carbohydrate-containing meal are more likely to become hypoglycemic, which induces increased appetite and takes them on a roller ride in pursuit of more calories. Appetite hormones like leptin and ghrelin, on the other hand, tend to favor satiety and keep you fuller for longer on a ketogenic diet.

Final Thoughts on Low Carb vs. Keto

Traditional low-carb diet macronutrient compositions typically do not meet the requirements of a true ketogenic diet. When a ketogenic diet is followed religiously, it will lead to improved body structure, improved brain function, and increased satiety. In the end, the decision to go keto vs low carb is based on your personal desires, priorities, and interests.

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