The keto diet and the low-carb diet - the difference between them and the advantages and disadvantages of each
What is the difference between Keto and low-carb diet?
What are the advantages and disadvantages of low carb diets?
The keto diet and the low-carb diet are two popular ways to lose weight that rely on cutting back on carbohydrates.
Given that they both limit carbohydrates, some may wonder what the difference is between them.
Therefore, in this article, we will review the differences between them, the pros and cons of each, and which one might be a better option for you.
What is a Low-Carb Diet?
A low-carb diet is a way to lose weight by limiting your intake of carbohydrate-based foods, such as grains, sugar-sweetened beverages, and bread.
Some studies indicate that the Low-Carb diet allows for 10-30% of calories from carbohydrates, which means that for a healthy person consuming 2,000 calories per day, they can eat 50-150 grams of carbohydrates per day.
When following a low-carb diet, it is common to increase your intake of protein, healthy fats, and vegetables to replace carbohydrates.
Also, by restricting your intake of carbohydrates, you can not eat many high-calorie foods. This results in a lower overall calorie intake and enhanced weight loss.
A low-carb diet also leads to many health benefits for people with diabetes, including weight loss, improved blood sugar control, and reduced cardiovascular disease risk factors.
Although a low-carb diet may not be right for everyone, it can be a beneficial weight loss option for most healthy people.
Pros of Low Carb Diet
Helps lose weight.
- Avoid eating many high-carb, processed foods.
- It can follow in the long run.
- Its adaptation phase is less difficult than the keto diet.
- Less restrictive and easier to follow than the keto diet.
- Negatives
- You may feel weak or constipated.
- Reduces food choices.
- Limit fruit intake.
- May affect the degree of micronutrient assimilation.
What is the keto diet?
The ketogenic diet - or keto - is a very low carbohydrate, high-fat diet.
The keto diet also has many healing properties, such as helping to treat epilepsy.
In addition, promising research shows that this regimen may slow the growth of certain types of cancer.
Moreover, some people use it to lose weight.
The goal of the keto diet is to achieve nutritional ketosis.
In this case, your body produces some ketones from fat in the liver and then uses the fat as its main source of fuel instead of carbohydrates.
This is achieved by consuming less than 50g of carbohydrates per day while keeping your protein intake moderate and increasing your fat intake significantly.
Knowing that the standard keto diet is restrictive, it may not be a viable long-term option for those looking to lose weight and improve their health.
Pros of Keto Diet
- It has therapeutic benefits, such as treating epilepsy
- May improve the level of insulin in the blood
- May reduce appetite
- Improves cholesterol and triglyceride levels in the body
- Negatives
- Constipation due to low fiber intake
- Long-term system data is limited
- Risk of keto flu, which may include headache, fatigue, brain fog and irritability
- Limit fruit intake
- It can be hard to stick to it for long periods of time
Which is better?
When it comes to choosing between lucarp and keto, there are several factors to consider:
The Locarp diet allows you to eat 50-150 grams of carbohydrates per day, while the keto diet allows you to eat less than 50 grams of carbohydrates per day.
The low-carb diet requires you to eat large amounts of protein, while the keto diet allows eating a moderate proportion of protein, up to about 20% of the total calories.
This is because excessive protein intake can prevent ketosis.
The keto diet tends to be a high-fat diet, where carbohydrates and protein are replaced by fat.
For most people, the keto diet can be too restrictive, making it difficult to stick to it in the long run.
Furthermore, the keto diet is more likely to cause unwanted side effects.
Therefore, following a low-carb diet with the goal of losing weight is the best option for most people.
However, it is important to consult your healthcare provider before starting any diet; This is to reduce the risk of any complications.