Other Weight Loss Benefits Of The Keto Diet
There are several studies that suggest ketogenic diets are highly beneficial for obesity. It seems that when looking at low carb vs. keto for weight loss, being in a state of ketosis is an added benefit of keto.
This study concludes a ketogenic diet offers physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters.
In other words, a ketogenic diet isnt only great for weight loss but it also protects your heart.
Celiac Is An Autoimmune Disease
Celiac is an autoimmune disease, in which the immune system attacks the small intestine every time gluten enters the digestive tract of a person who has it.;The immune system attacks the small intestine, which causes loss of villion the inside lining of the bowel, and prevents nutrient absorption.;
Understand that gluten sensitivity isnt an allergy or an autoimmune disease. However, studiesare indicating that non-celiac gluten sensitivity can also be very detrimental to a persons health.
Mental Clarity And Sharpness
As alluded to already, the ketogenic diet is great for improving several aspects of mental performance. This is likely due to its anti-inflammatory effects and ability to stimulate the formation of new mitochondria within brain cells.
Inflammation in the brain has been isolated a major player in depression, anxiety, and overall poor cognitive function .
Being in ketosis also helps to assist the conversion of glutamate into GABA to promote emotional stability and feelings of well-being .
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Low Carb Vs Keto: The Bottom Line
A low-carb diet and a keto diet can both be effective for weight loss, depending on your goals. If you are looking to simply lose a few pounds, a low carb diet under 100 grams of carbs a day may be all you need to get results. But to get lean and build muscle, a ketogenic diet is the better option. If you’re looking to heal any kind of inflammation, a ketogenic diet would provide immediate results.;
Ultimately the best diet is one you will follow through on and works for your body. Following either diet as a way of life as opposed to a “diet” to simply lose weight, is the key to lasting weight loss and maintaining that weight loss.;
Tim Ferriss Slow Carb Diet
The Slow Carb diet was created in 2010 by author and entrepreneur Tim Ferriss, who published the rules in his best-selling book The 4-Hour Body.
The diet follows these five simple rules:
- Rule #1: Avoid processed foods, bread, pasta and anything made with refined flour.
- Rule #2: Eat the same few healthy meals repeatedly
- Rule #3: Dont drink calories
- Rule #4: Dont eat fruit
- Rule #5: Have a cheat day where you can each anything youd like
The bulk of calories on the slow carb diet will come from:
- Proteins: Grass-fed beef, poultry, pork, fish, seafood and lactose-free plain whey powder.
- Legumes: Lentils, beans, chickpeas, and soybeans.
- Low-glycemic vegetables: Leafy greens, broccoli, cauliflower, kale, asparagus, peas, and other non-starchy veggies.
- Fats: Nuts, dairy-free creamer, macadamia oil, olive oil, and grapeseed oil.
- Spices: Salt, garlic salt and herbs.
With the occasional:
- Cottage cheese: Its the only dairy product allowed.
- Red wine: Its the only drink with calories allowed.
Although there has been no research done on this diet, it seems to promote similar weight loss and health improvements as other low-carb diets. This diet may be a good option for those who dont want to give up carb-rich foods completely.
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What Is The Keto Diet
The keto diet is a type of low-carb, high-fat diet that aims to send your body into ketosis, a metabolic state in which your body produces ketones . Ketones are an alternative fuel source for your body. Normally, your body relies on glucose for fuel; when it doesnt have enough carbohydrates, it makes ketones by breaking down fats.
Advocates of the keto diet believe that this metabolic state allows your body to run at an optimal level. And keto has proven effective at helping patients with epilepsy, seizures, diabetes, metabolic syndrome, and obesity.
But other low-carb diets may also help with many of the same medical conditions, including diabetes, metabolic syndrome, and obesity. And some low-carb diets are known to reduce markers of chronic disease, such as high blood pressure, cholesterol, and blood triglycerides.
So, keto vs. low-carb: whats the difference?
What’s The Nutrient Breakdown
There are three macronutrients: carbohydrates, protein, and fat. When you cut back on carbs, you replace those carbohydrate calories with another macronutrientusually fat. This leads to a low-carb, moderate protein, high-fat diet.
For example, if someone follows a low-carb diet with 30 percent of calories from carbs and the recommended 10-20 percent from protein, it means that about 50-60 percent of their calories will come from fat.
The breakdown of macros on the keto diet is about 80 percent calories from fat, 15-20 percent from protein and less than 5 percent from carbohydrates. Contrast that with the Dietary Guidelines recommendation of 25-35 percent calories from fat, 10-30 percent from protein and 45-65 percent from carbohydrates.
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Whats The Difference Between The Ketogenic Diet And Low
The main difference between low-carb and Keto diets is that one is characterized by a low carb intake and the other is a very low carb intake. Is there anything else you need to know? Of course, yes.
At first glance, it might seem that if you start consuming a couple of fewer servings of rice, then you can easily switch from a low-carb diet to a ketogenic one. After all, both nutritional strategies focus on reducing carbohydrate intake, and both are often followed due to their powerful fat-burning potential. There are quite a few analogies, arent there?
But not so fast, keto fans. While both diets are considered low carb meal plans compared to the standard Western diet, which is mostly processed carbohydrates and questionable ingredients, this is where the similarities end.
In low-carb diets since you consume carb-deprived meals for period of time body first starts to break down carbohydrates it has stored and then if it does not receive new carbs, it proceeds to convert fat into ketone bodies, making body go into starvation mode without actually starving.
Brain normally uses glucose as fuel but during the starvation it can use ketone bodies and which are actually known to produce more energy per unit of oxygen than glucose.
Low Carb Vs Keto Vs Carnivore And My 3 Year Update
Published: · Modified: Jun 11, 2021 by Brenda · This post may contain affiliate links · This blog generates income via ads · #sponsoredpost ·
Have you wondered what the big difference is between low carb vs. keto? How about between keto vs. carnivore? Are you wondering what all the fuss is about and if it’s best for your weight loss and how low in carbs you really need to go? What about the high fat that is typical on a keto diet, is it necessary? I’m sharing all these answers to your questions as well as my 3 year update on being on a ketogenic diet.;
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Ketosis Symptoms: How To Tell If You Are In Ketosis
The reason many recommend breath testing is that the urine and blood strips can only be used only once, making them more expensive in the long run. A breath analyzer is reusable.
However, urine strips only represent the ketone levels that you pee out and anything you eliminate represents excess. Therefore, urine strips simply measure excess ketones whereas breathalyzers and blood meters show up-to-the-minute ketone levels.
Keep in mind that just because you reduce the amount of carbs you eat does not mean that you are now burning body fat for energy. In fact, you might be better off eating slightly more carbs than you are if youre not in ketosis! This is particularly true when initially moving from high carb eating to low-carb.
If your body is still burning carbs for fuel rather than fat in the case of ketosis, and you drastically reduce the amount of carbs you eat, you can feel very lethargic. Some even get whats known as keto flu.
Easy Low Carb Keto Recipes
Making meals that are low-carb and keto for you, does not have to be hard at all, even if the rest of the family is not eating this way. I’ve been doing this for years without my hubby on board and have found a way to make one meal for everyone and that all will happily eat!
Here are some of my very best, fool-proof, family-friendly low carb keto recipes:
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A Coach Can Guide You
In answering whether low-carb vs. keto is best for you, the truth is, the best diet for you is the one you can stick to.;
If you need help eating low-carb or figuring out the best meal plan for you, our WAG coaches work with you one-on-one to assess your goals and design a program to get you the results you want!
Which Diet Is Better For Weight Loss
Both the low-carb diet and the ketogenic diet will help you lose weight. If you have a lot of weight to lose, over 50, you might easily be able to lose weight with a low-carb diet. If you have less than 30 pounds to lose, you might do better and see quicker results if you follow a ketogenic diet limiting your carbs to 20 a day.;
Every time you put food in your mouth, the hormone insulin will raise to bring glucose into your cells for energy. Depending on the food you choose, determines the effect it will have on your insulin and how high insulin will raise. Highly processed, sugary foods will increase insulin the most. Foods with fat and minimal carbs will minimally effect insulin.;
When you maintain balanced blood glucose levels and limit insulin from spiking, you will see fat loss. When insulin is high or constantly high from constant snacking, no fat loss will be happening.;
The take away then is figuring out what carbohydrates; and how many will you be able to enjoy to keep your blood sugar balanced and which ones will you need to avoid in order to reduce the frequency of insulin being raised. Once you have that figured out you can certainly adjust your carb intake to what works for you.;
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What Is The Difference Between Keto And Low Carb Diet
The main difference between keto and low carb diet is that the limiting carbs in the keto diet put the body into ketosis whereas low-carb diet drastically reduces the carbohydrate intake. Furthermore, keto diet and Atkins diet are the two topmost ranked types of low-carb diets.
Keto and low-carb diet are two types of diet plants that follow the concept of carbohydrate restriction. Both are high-fat diets which boost weight loss.
Is Low Carb Or Keto Better For Fat Loss
You can lose weight doing either a low carbohydrate diet or a Keto diet. In general, people lose weight more quickly when following a Keto diet because it involves more extreme restrictions with the goal of ketosis. When your body is in ketosis, it uses fat for fuel. However, over a longer period, both diets can deliver excellent weight loss results.
Studies have shown that individuals following a ketogenic diet report less hunger and reduce cravings, which led to significant weight loss in comparison to moderate calorie restriction.
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The Ketogenic Diet Defined
While a diet can become low-carb merely by cutting back on a single macronutrient, a ketogenic diet demands specific changes to all three macronutrients. For this reason, it’s hard to recommend a keto diet to someone unless they know how to track their macros or are;serious about learning.
A;ketogenic diet;is a high-fat, very low-carbohydrate, moderate-protein approach that, when done correctly, shifts your body’s preferential fuel source from carbohydrates to fat in the form of ketone bodies and fatty acids.
For a diet to be ketogenic, it also has to be pursued with the end goal of putting you in a state of nutritional ketosis. This is a very specific state, and unless you know what you’re doing as you aim for it, you can end up feeling pretty miserable and see your training go down the tubes. So let’s dig deeper into the details.
Downsides Of Eating Low
You may have heard of the “keto flu,” a nasty side effect of the ketogenic diet that causes dizziness, nausea, and fatigue due to losing fluid and sodium quickly after cutting carbs.
Another downside is the difficulty of following the keto diet. Many people eating keto might not actually be in a state of ketosis. It’s recommended to follow keto under the supervision of a doctor or dietitian.
Both a low-carb diet and keto diet cut carbs, which means cutting fiber. Fiber suppresses appetite and slows digestion leading to weight loss and maintenance. Fiber also lowers risk for cardiovascular disease and helps stabilize blood sugars .
Fiber is food for the good bacteria in your gut. These bugs feed off of non-starchy vegetables, fruit, whole grains, beans, and legumes – all foods that are limited on low-carb diets. A healthy microbiome is linked to improved heart health, brain health, digestion, and immunity.
It is also well documented that eating whole grains is associated with a lower risk of heart disease and type 2 diabetes.
Eating a high percentage of calories from fat could also raise LDL cholesterol levels and triglycerides. If eating low-carb, be sure to choose healthy fats like salmon, albacore tuna, olive oil, avocado, nuts and seeds.
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Why Its Possible You Dont Lose Weight In Ketosis
As you can see, the differences between low-carb vs. keto has other factors besides the number of carbohydrates consumed.
If you are in a state of ketosis, it really is the best mechanism for weight loss. However, it is possible, theoretically, to be in ketosis but not lose weight.
For example, if your exercise routine involves weight lifting, you might weigh the same even after a couple of months of being in ketosis.
But one thing is for sure with ketosis: you will lose body fat.
As long as you remain in a state of ketosis, your body will be burning fatty acids for energy. So although your scale might read the same number after several days or weeks of being in ketosis, its likely your pants will fit much looser.
Whats The Purpose Of Limiting Carbs
To understand why you need to know about net and total carbs, its good to have a solid understanding of the role carb-limitation plays in the keto diet:
The entire goal of a ketogenic diet is to get and keep your body in a state of ketosis. This iswhere the body relies on fat for energy rather than carbs , and your ketone levels are at least 0.5 mmol/L when you test them .
The only way to achieve ketosis is to drastically restrict your carb intake long enough so your body trains itself to produce ketones from stored and consumed fats and use them for energy. Once youre in ketosis, the goal is to stay there and optimize its many benefits. The only way to do this is to continue to limit your carb intake.;
But by how much exactly?
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The Final Word On The Difference Between Total Carbs Vs Net Carbs
Total carbs are exactly thatthe sum of all the carbs you eat in a day. Net carbs are calculated by taking your total carbs and subtracting fiber and sugar alcohols. You can make these calculations by reading food labels or calculating the macros of ingredients in the recipes you make.
Whether total carbs or net carb count is better for you to follow on a ketogenic diet depends on your goals. The bottom line: if youre following a ketogenic diet for medically therapeutic reasons, its best to start at 20 TOTAL carbs per day. If youre following the diet to battle obesity or insulin resistance , for weight-loss, or preventative health measures, 20 NET carbs should do the trick.
Still, its a good idea to test your ketones along the way to find your carb edge and learn whether any food sensitivities are affecting your success. Its also important to eat whole foods, avoid foods with added sugar , read nutrition facts and nutrition labels, and check with your primary care provider or dietitian before embarking on any diet.
Disclaimer: its always a good idea to consult with a dietitian and your primary care provider before starting any new diet.;
How Do You Know If You Are In Ketosis
There are reliable principles to follow that can help you get into ketosis and those are partly outlined above. For more in-depth ketogenic diet success tips, check out this article: 10 Critical Ketogenic Diet Tips
The best way to know if you are in ketosis is to measure your ketone levels. There are a number of ways to do this:
- Blood Ketone Monitor
- Breath Ketone Monitor
- Urine Ketone Strips
- Blood Glucose Monitor
- Subjective Feeling
The video below outlines these methods along with the pros and cons of each.
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