The Ketogenic or Keto diet is a strict weight loss program that focuses on minimal carbohydrate intake, replacing it with fats and proteins. The low-carb diet is similar to this, but with a higher proportion of carbs allowed to be consumed daily. While the benefit of lowering carb consumption is widely known, swapping it with fats may not be so easily understood.
Here is a beginner’s guide to everything you need to know about low-carb and keto diets.
What is the Keto diet?
Studies have shown that the keto diet aids in weight loss and even improves the health of some people who have diabetes and other disorders. Keto is similar to a low-carb eating program, as it drastically reduces the amount of carbohydrates allowed. This causes the body to enter a metabolic state called ketosis.
This is when the body begins to burn stored fat for energy instead of carbs. A ketogenic diet causes big reductions in insulin and blood sugar levels. This is good news for anyone who was leaning towards a diabetic health scare.
Why it is seen as a better lifestyle choice and diet option is because the human body has not changed since the Neolithic era. Thousands of years ago, there were no processed grains consumed by people, only fruits, vegetables, and meats. This is the reasoning behind choosing a keto diet to lose weight.
What is a Low Carb Diet?
Low carb diets, such as the South Beach eating plan, are not as strict as keto, especially when it comes to carbs and sugar. It offers a wider choice of food in a balanced and well-considered menu. One report suggests that there are fewer chances of someone giving into temptation—or regaining the weight afterward with a carb-fest blowout—when choosing the low-carb option.
Low-carb diets are the preferred choice of many people attempting to slim down because you still get to eat and enjoy the occasional treat like a muffin or a dessert. Just because you have access to delicious carb snacks doesn’t mean that they have been made with high-calorie ingredients. If a dieter is permitted to eat something in moderate quantities, they are less likely to have cravings.
Which is Better: Low Carb or Keto?
There is a wide variety of foods you are allowed to eat when choosing a low carb diet: shakes, egg or blueberry muffins, sandwiches, energy bars, and more. Compared to the strictly limited choices of the keto diet of veggies, certain fruits, meat, and dairy (non-sweetened), it is easy to see why savvy slimmers go for low carb instead.
Plus, a non-organic keto diet uses a large amount of artificial sweetener to make some low-sugar meals more palatable. Many consumers have moved away from artificial sweeteners in favor of limited amounts of sugar instead.
Before deciding on one diet over the other, always think seriously about what are your favorite food types and how difficult dieting could be without them. Better to start a diet without blinders on and choose a moderate diet plan instead of a strict one that might cause you to fail.