Keep reading to find out more about these two popular diet regimes and discover which one is best and more suitable for you.
What is the keto diet?
Keto diet, ketogenic diet, ketosis… This diet has several names and the basic concept is more fat and less sugar. The rules are simple, no more than 50g of carbohydrates per day, lots of protein, vegetables, ‘good fats’ and you especially have to avoid sugar. But before starting this kind of diet, it’s always a good idea to consult your doctor just to make sure there is nothing that will prevent you from switching to keto.
What are the pros and cons of the keto diet?
The keto diet is good for your health since it limits your sugar intake which can cause diabetes and heart conditions. According to Dr Alexandra Dalu, it can only be good for your health. But you also have to make sure you don’t overeat fat and end up eating too many calories as a result.
On the plus side, there are therapeutic effects that are said to help reduce the effects of epilepsy. The keto diet can also help regulate your appetite and lower your cholesterol levels, but it can also be a source of constipation due to the fact you are not eating a lot of fibre. When people first start this diet, they can end up suffering from ‘the keto flu,’ which is characterised by fatigue, a headache and a lack of motivation. In addition, this diet is rather restrictive and can be difficult to stick to over a long period of time.
What is the low carb diet?
The low carb diet includes significantly reducing your carbohydrate intake. This usually goes hand in hand with increasing the amount of protein you eat as well as healthy fats and vegetables. Since carbohydrate-rich foods tend to be high in calories, this diet also allows you reduce your calorie intake.
What are the advantages and disadvantages of the low carb diet?
This diet can help you lose weight quickly since it eliminates processed foods that contain lots of carbohydrates. It’s quite easy to stick to long-term and is not as ‘extreme' as keto. On the downside, you might experience more constipation and feel weaker. Food choices may be limited and this could have a negative effect on the amount of vitamins and minerals you consume. You might also end up reducing your fruit consumption as a result.
What is the difference and which one should you choose?
As you will have gathered, the main difference between these two diets is in the consumption (or not) of carbohydrates. If you are on a low carb diet, your carb intake is limited to around 50 to 150 grams a day, whereas on keto, you should not exceed 50 grams a day.
The second difference is to do with your protein consumption, which should be around 20% of your overall daily calories on a keto diet. The keto diet can be more restrictive and difficult to stick to and cause more negative side effects. Therefore, most people will see the low carb diet as a better option in the long run.