KETO DIET VS LOW CARB: SIMILARITIES
“Both diets have the same objective in mind – weight loss - but keto diets fall as a subcategory of a low-carb diet, while low carb-diets represent the umbrella that covers a large variety of other diets that it has under its belt,” says Morgan.
Put simply, a low-carb diet is very relative, and doesn’t have specific amounts of carbs you should or shouldn’t consume – unless you are following a set diet plan like Atkins or Duke. 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 lots of filling lean proteins and vegetables to stay energized.
Both plans have some noticeable health benefits, too. A study in the BMJ revealed that going low-carb was associated with higher states of remission among people with type 2 diabetes, while keto diets could improve heart health, according to another study in the Journal of the American College of Cardiology. Further research published in the Frontiers in Neuroscience journal found that the keto diet helps prevent seizures and treat epilepsy, something it was first used for in the 1920s.
KETO DIET VS LOW CARB: DIFFERENCES
First up, your carbohydrate intake will differ depending on whether you’re following a keto diet or simply low-carb. “With a low-carb diet you'd be expected to eat 50-150 grams of carbs per day, but keto diets are restricted to just 50 grams,” says Morgan.
Protein intake is another factor that differs. Low-carb diets generally require a large intake of protein, but keto diets moderate your protein consumption to between 20-22% of your total calories. Keto diets also require a large intake of fats compared with low-carb diet to compensate for the protein and carbohydrates
Norman ton says if your goal is to build muscle, then going low-carb could be a better option, as glucose is needed to repair muscle. “Many people also feel that a low-carb diet is an easier transition and therefore some start with that, then move onto keto,” she says. “The keto diet is also very popular with athletes and some marathon runners swear by it as their bodies are ‘fat adapted’ and it can help them maintain endurance for longer periods of time without needing carbs to refuel.”
But there are some slightly unpleasant side effects associated with both plans. “Transitioning into these diets will be a process, especially regarding the keto diet,” says Morgan. “With low-carb diet, you may feel weak or experience constipation due to the impact of your micronutrient consumption. 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 that these symptoms generally last for a week or less, but in extreme scenarios they have been known to last to a month, so it's important to be mentally prepared and fully equipped with an experienced professional to guide you before you decide to start your diet.
KETO DIET VS LOW CARB: WHICH DIET IS BEST?
“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 acquire a physique that's lean yet muscular, you may go for the low-carb diet, while those looking for an overall slim physique may lean towards keto.”
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