KETO DIET VS LOW CARB DIET - WHAT’S THE DIFFERENCE?

Grains, starchy vegetables, and fruit, foods with added sugar, and most alcohol are limited to low-carb diets, but not completely eliminated like on keto. Basically, as long as your carbs are under 100g then you’re on a low-carb diet – even if you’re not meticulously measuring your carbohydrate intake. Let's just say, you can get away with being a bit naughty from time to time.

On a low-carb diet, up to 100g of carbs per day are allowed, and there’s no guidance on how much protein or fat you should be eating. A lot of people go 'dirty' while low-carb and indulge in highly processed, high-fat foods while staying low in carbs.

In short, eating low carb is a lot looser and less scientific than following a keto diet.

Some specific low-carb diets include:  

• Low-carb Paleo – Based on paleolithic foods while keeping carbs under 100g.

• The Atkins diet – A very famous low-carb eating plan with four different phases.

• Zero-carb – Eating food almost exclusively from the animal kingdom.

• The Dukan diet – A high protein, low fat, low carb diet created by Pierre Dukan.

• The South Beach diet – Eating foods on a low glycaemic index, unsaturated fats, and lean protein.

Overall, the low-carb diet is a simple but effective way to improve your health and wellbeing. By focusing on whole foods like meat, fish, vegetables, and healthy fats while avoiding processed junk food, you can achieve sustainable weight loss and better overall health outcomes. 

Cutting back on carbs can really be a game-changer for your health, and the benefits of this dietary shift are numerous and varied. However, there are a few things you need to consider before ordering a full trolley of low-carb shopping!

Here are some pros and cons of the low-carb diet:

So if you're feeling like you need a change in diet, and you are looking for an alternative approach to weight loss or better health, the low-carb diet is a safe and reliable option to go with. It's been used for many decades now and has proved effective for millions of people.

However, if you are going to go low-carb, it may be worth thinking about going to the next level, to harness the power of true ketosis in your weight loss efforts...

You will actually dip in and out of ketosis while following a typical low-carb diet or by doing intermittent fasting, however, the keto diet forces you into that state all of the time, leading to amazing results and improvements to body composition!

When your body switches from using glucose as its primary source of energy to using ketones (which are produced by the liver when fat is broken down), this shift not only promotes weight loss but also has other health benefits such as improved blood sugar control and increased mental clarity. 

To achieve ketosis, it's necessary to limit carbohydrate intake to less than 50 grams per day (20g or lower when starting) and increase consumption of healthy fats like avocado, nuts, and oils such as MCT oil or olive oil. 

Protein should also be consumed in moderation since excess protein can be converted into glucose through a process called gluconeogenesis. 

By following these guidelines, you can train your body to rely on fat as its primary source of fuel rather than carbohydrates.

Once you’ve been on a keto diet for anywhere between a few days to a couple of weeks, your body will be shifting into ketosis. Fasting and exercise can speed up the process of getting into ketosis. But it's always best to take your time if you are adjusting to a new eating plan.

Your liver will start producing a higher amount of ketones. 

Ketones are chemicals that are produced when fat is broken down – they can then be used as an energy source by the body.

Every cell in the body can produce the energy molecule known as Adenosine Triphosphate (ATP), from either glucose or ketones. However, ketones are more efficient and produce fewer free radicals than glucose – which means ketones as a fuel source can be both healthier and more sustainable than glucose. And may lead to improved mental clarity for the follower.

In other words, being on keto fuels your body and brain with energy more efficiently than a standard or low-carb diet.

The benefits of going keto extend beyond just shedding pounds. As we have been through above, the keto way of life has many bonuses. However, it isn't all rosy, and some may struggle with the keto way:

With Keto being more restrictive than a general low-carb diet and consisting of 70% fat, 20% protein, and 10% carbs, it may not be an easy diet for everyone to attempt. There are also short-term side effects like 'keto breath' and 'keto flu.' 

However, we are called The Keto Collective for a reason! We believe the keto diet is the perfect choice to turn back the clock and help reinvigorate your body and mind. It is superior to the standard low-carb diet in almost every way and will result in quicker results that last longer.

You won't get to exist in a state of ketosis if you don't lower your carbs sufficiently, and that is the true superpower of keto that typical low-carb dieting does not provide.

While both low-carb and keto diets share similar goals of promoting weight loss and better health outcomes through reduced carbohydrate consumption, they differ in terms of macronutrient ratios as well as how strictly they need to be followed and how quickly the user wants to see results.

While we would always recommend keto over other low-carb diets, we also know that it's important to consider your personal preferences and lifestyle. Not everyone is the same at the end of the day!

If you enjoy eating high-fat foods like avocados and cheeses, then keto is probably going to be the better option for you. On the other hand, if you prefer a more moderate fat intake and don't want to restrict carbs as severely, then other low-carb diets might be a better fit. But you should know that you won't get the full power of ketosis without going keto!

A factor that is important to consider is your health status. If you have certain medical conditions such as diabetes or high blood pressure, you should consult with a healthcare professional before starting any new diet plan. Both keto and low-carb diets have been shown to improve these conditions in some people; however, they may not be suitable for everyone.

Get in touch with your doctor if you have any concerns.

When transitioning into either of these diets, there are certain tips that can help ensure success. Let's look at them next.

Consistency is key when it comes to sticking with any new dietary approach and its especially important on Keto! One dietary mistake and you can be kicked out of ketosis!

Remember that both keto and low-carb diets require a significant shift in eating habits which can take time for the body to adjust to. Be patient with yourself and don't get discouraged if you experience setbacks along the way! It happens to us all.

Regardless of your eating habits, remember, the ultimate goal of any diet should be overall health and not just weight loss. Make new sustainable habits, and avoid the cycle of yo-yo dieting to achieve lasting health benefits. 

It's achievable for anyone. It just takes some effort and knowledge.

If you liked this article, check out our post on Losing weight on the Keto Diet