What is the Difference Between Keto and Low Carb Diets?
When it comes to choosing a diet for weight loss or overall health, two popular approaches often emerge: Keto and Low Carb.
Both diets focus on reducing carbohydrate intake, but they differ in their execution, benefits, and food choices.
Understanding these differences is key for anyone considering which path may be better suited to their goals.
In this post we cover what is the difference between keto and low carb diets.
The Core Difference Between Keto and Low Carb
The primary difference between the keto diet and a low-carb diet lies in how drastically they reduce carbohydrates and the resulting metabolic effects on the body.
Keto Diet: The ketogenic (keto) diet aims to put the body into a metabolic state called ketosis.
This is achieved by significantly reducing carbs to less than 50 grams per day, often as low as 20 grams.
The body then switches from burning glucose for energy to burning fat, producing ketones as a byproduct.
Low Carb Diet: A low-carb diet typically involves a moderate reduction in carbs, ranging anywhere from 50 to 150 grams per day.
While it restricts carbs, it does not push the body into ketosis. Instead, the goal is to lower blood sugar and insulin levels to promote fat burning without fully transitioning to ketone production.
In short, the keto diet is far more restrictive than a low-carb diet and has different metabolic outcomes, with ketosis being the defining characteristic of keto.
Food Choices
Food selection differs between the two diets, especially when it comes to carb limits and fat intake.
Keto Diet:
High-fat foods are prioritised, such as avocados, fatty fish, nuts, and oils like coconut and olive oil.
Carbs are extremely restricted, so foods like bread, pasta, grains, and many fruits are off-limits.
Protein intake is moderate but should not exceed certain levels to avoid kicking the body out of ketosis.
Low Carb Diet:
Allows a wider variety of foods, including higher-carb vegetables, berries, and even small portions of whole grains or legumes.
Protein intake can be higher compared to keto, with an emphasis on lean meats, fish, and plant-based proteins.
Healthy fats are encouraged but not to the same extent as in the keto diet.
Both diets share commonalities like avoiding processed sugars and refined carbs, but the keto diet is far stricter when it comes to food selection.
Insulin Sensitivity and Blood Sugar Control
Both the keto and low-carb diets can significantly affect insulin sensitivity and blood sugar control, which is particularly important for women, especially during perimenopause or menopause, when hormonal fluctuations can make weight loss more challenging.
Keto Diet: Since the keto diet severely limits carbohydrates, it leads to a rapid decrease in insulin levels and an improvement in insulin sensitivity.
This can be especially beneficial for individuals with insulin resistance or type 2 diabetes.
Low Carb Diet: While a low-carb diet may not lower insulin levels as dramatically, it still reduces blood sugar spikes and helps stabilise energy levels.
It’s often seen as more sustainable in the long term for those who don't want the restrictive nature of keto but still want to manage their blood sugar.
Sustainability and Long-Term Adherence
One major factor in choosing between keto and low-carb diets is long-term sustainability.
The success of any diet hinges on consistency and how easy it is to maintain over time.
Keto Diet: Many people find the keto diet to be highly effective for weight loss, but it can be difficult to sustain due to its strict limitations on carbs.
Social events, dining out, and food variety can become challenging, making long-term adherence tricky.
Low Carb Diet: The flexibility of the low-carb diet makes it easier for people to follow over the long term.
With a wider range of food choices, including more fruits, vegetables, and occasional whole grains, it's more adaptable to everyday life.
While both diets can be effective for weight loss, the keto diet may work better for those with significant fat-loss goals or insulin resistance, while the low-carb diet may suit those looking for a more sustainable, balanced approach.
Exercise and Energy Levels
Exercise plays an important role in any weight loss or fitness journey, and the impact of these diets on exercise performance can vary.
Keto Diet: The keto diet can initially result in decreased energy levels during exercise due to the body's adaptation to fat as the primary fuel source.
Over time, some individuals may experience improved endurance, especially in low-intensity activities, as they become more fat-adapted.
Low Carb Diet: Since a low-carb diet allows for more carbohydrates than keto, many individuals find they have more immediate energy for both high-intensity and endurance activities.
This makes it more appealing for those who rely heavily on exercise as part of their fitness routine.
The right diet depends on personal goals and how you prefer to fuel your workouts. Consulting with a personal trainer or nutritionist can provide tailored guidance.
Potential Side Effects
It’s also important to consider potential side effects when choosing between keto and low-carb diets.
Keto Diet: Some people experience the "keto flu" when transitioning into ketosis, leading to symptoms like headaches, fatigue, and nausea.
Other side effects may include constipation, bad breath, and nutrient deficiencies if the diet is not well-balanced.
Low Carb Diet: The low-carb diet tends to have fewer immediate side effects since it doesn’t restrict carbs as drastically.
However, it may still result in temporary fatigue or digestive changes as the body adjusts to a lower carbohydrate intake.
Again, both diets can be successful, but it’s important to monitor how your body responds and adjust accordingly.
The 6 Week Weight Loss Challenge at Gym Reb3l
No matter which diet you choose, pairing it with a comprehensive fitness plan will maximize your results.
At Gym Reb3l, we offer a 6 week weight loss challenge specifically designed to help women achieve their health and fitness goals.
Our program includes:
Customised weight loss plans for women tailored to individual fitness levels.
Personalised meal plans that can accommodate keto, low-carb, or other diet preferences.
Access to personal trainers who guide you through your fitness journey.
Accountability and support throughout the program.
Take the first step towards transforming your body by joining our 6 week weight loss challenge today. Learn more at Gym Reb3l.
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