Low Carb vs Keto – What’s the difference ?

Low Carb vs Keto – What’s the difference ?

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Low carb vs keto – what’s the difference? what one is better?

Low carb dieting in general is definitely one of the most popular ways to diet. We’re always seeing diets advertised as low carb, high protein, low carb, high fat etc, and rarely, if ever do we see a high carb diet advertised, and for good reason.

Carbs are our bodies main energy source, and if we are not expending enough energy/calories from the carbs we consume, our body will store the excess as fat. 

Along with low carb dieting, the keto diet is another extremely popular diet, known for its high fat, low carb style of eating. 

But what is the difference between low carb and keto? and which one is best for me?

This is something that leaves many people who are new to dieting wondering about, and often very confused. 

Well, I can assure you that you will be confused no longer! I will explain exactly the difference between the two styles of dieting, as well as the pros and cons of each.

Because at the end of the day, it’s not about which diet is better than the other. The important part is  which one is right for you.

Now, lets dive in and look at low carb vs keto – whats the difference?

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    Keto Diet

    The keto diet, simply put is a high fat, moderate protein, low carb diet that forces your body to turn to fat to burn for energy rather than its usual main energy source, which is carbohydrates.

    That’s the simple version, now I will explain it in depth.

    The Keto diet (ketogenic) is a high fat low carb diet designed to put your body into a metabolic state called ketosis.

    What’s ketosis? Ketosis occurs when the body doesn’t have enough access to its primary fuel source which is glucose from carbs. 

    Ketosis is a normal process that happens in our bodies but the keto diet puts our bodies into this state continuously.

    There are a few different versions of this diet but generally the ratio of daily calories is 55%-60% from fat, 30%-35% from protein and 5%-10% from carbs.

    Since the keto diet puts our bodies into a continuous state of ketosis, our bodies will use fat for energy instead of glucose from carbs.

    Normally our bodies are relying on carbs for its main energy source but when carbs are restricted your body will breakdown fat creating molecules called ketones. 

    Ketones are an alternative source of fuel that our body creates naturally when we’re sleeping, fasting, or in worst cases, starving.

    It has been proven that they can help reduce inflammation, improve brain function, balance mood, and improve gut (digestive) health.

    Ketones are not dangerous and the body actually performs extremely well on ketones.

    Is the Keto diet safe? and who should do it?

    Current research suggests that the keto diet is completely safe, although continue reading because some people may need to consult a doctor before commencing this diet and it may not be suitable for everyone. 

    Since the diet forces the body into a continuous state of ketosis this creates a build up of ketones in the blood stream.

    Ketones are acids and are eliminated through urination. 

    If high levels of ketones build up this can poison the body and lead to a process called ketoacidosis

    Ketoacidosis mostly affects people with type 1 diabetes. 

    The keto diet generally isn’t recommended for children but with supervision from a medical expert it has be used to help a range of diseases, specifically epilepsy. 

    The keto diet may not be safe for women who are pregnant or breast feeding.

    It is recommended that people with health conditions such as kidney disease, liver disease or pancreas issues should avoid this diet. 

    Diabetics should consult a doctor before going on the keto diet to ensure it fits with there dietary needs. 

    If you are unsure whether this diet is suitable for you, it is wise to consult a doctor before starting.

    Pros of Keto

    SUPPRESSED APPETITE – Low carb diets like the keto diet are known to suppress appetite.

    Hunger is. one of the main reasons people fail with diets. 

    Studies consistently show that when people lower their carbohydrate intake and increase fats and protein they tend to feel full faster and for longer. 

    This could help with those cravings for late night carby snacks that would take your body out of ketosis! 

    INCREASED LOSS OF STUBBORN BELLY FAT – Not all fat in your body is the same.

    Visceral fat is the fat that lies just under your skin. 

    The keto diet is  effective at reducing this harmful abdominal fat. 

    A larger portion of fat that people lose on a low carb diet comes from the abdominal area.

    BETTER MOODS – It is known that carbs can cause energy spikes followed by crashes.

    Since ketones are metabolised faster than glucose (from cabrs) they provide an immediate energy source for your brain and offer a longer lasting source of energy. 

    Energy crashes effect your mood and can make you feel anxious and depressed. 

    REDUCED INFLAMMATION – Since the keto diet eliminates high processed carb rich food that causes inflammation and damage to your gut, you are helping to heal the gut and lower inflammation by eating cleaner sources of protein and fat. 

    BETTER HEART HEALTH – When the keto diet is followed by eating healthy fats from foods like avocados and other whole foods this can help promote better heart heath by reducing cholesterol.  

    REDUCED ACNE – Eating high processed foods and refined carbs mess with gut bacteria and cause blood sugar fluctuations which have a big influence on the skin.

    Since the keto diet is low carb the fluctuations in blood sugar is dramatically reduced and can result in better skin and reduced acne.

    IMPROVED BRAIN FUNCTION – Studies suggest that the keto diet has neuroprotective benefits.

    This could help treat or prevent conditions like sleep disorders, Parkinson’s disease and alzheim

    Cons of Keto

    THIS IS A VERY STRICT DIET, if you re introduce higher amounts of carbs into your diet you will come out of ketosis

    TAKES TIME TO ADAPT – Takes your body some time to adapt to on a physical, metabolic level

    COULD BE FOOLED – You could be fooled into thinking that since you’re cutting back on carbs you can eat as many high fat and Keto approved foods without gaining weight.

    REQUIRES A LOT OF SELF DISCIPLINE – You need to have a lot of self discipline, so if you are a huge carb lover and.or sugar addict then the Keto diet with be very hard to adapt to. But not impossible! 🙂

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      Will the keto diet work for me?

      There is no doubt that the keto diet works extremely well and has proven results for decades.

      The only issue you may come across with achieving results on the keto diet is keeping your body in ketosis.

      It takes a few weeks for your body to transition into a ketosis state and this is achieved by decreasing your carb intake to 5%-10% of your daily calories.

      The rest is 55-60% fats and 30%-35% protein. This means no more snacking on pizza, bread, cakes, cookies and anything high carb. 

      For some people this diet change can be very challenging and is the reason many people give up.

      But if you can push through the initial stage which generally is the hardest part you will no doubt see some amazing results!

      Low carb diet

      A low carb diet as the name suggests , is a diet containing a low intake of carbohydrates.

      The rest of your daily macronutrients can be made up of higher or lower amounts of healthy fats and protein but your carb consumption is always low. 

      Unlike the Keto diet where your carb intake is extremely low that your body turns to fat for its main source of energy rather than carbohydrates (ketosis), a low carb diet can be less strict, allowing you to still eat different carbs in moderation, but keeping it at a low level, usually resulting in weight loss if done correctly. 

      Some popular low carb diets include Paleo, Atkins, South Beach, Primal, 21-Day Weight Loss Plan & Wellness Guide, among others.

      A low carb diet can be much easier to maintain for many people, as it is less restrictive that the Keto diet. 

      Is a low carb diet safe and who should do it?

      A low carb diet is generally very safe for most people.

      Commonly the macro split for a low carb diet can range between 10%-30% carbs, 30%-40% fat and 40%-50% protein.

      A low carb diet may not be ideal for people who need to pay close attention to their blood sugar levels.

      Such as people with type 1 or type 2 diabetes.

      You may still be able to consume fewer carbs, but may need to be careful that carb consumption doesn’t drop too low.

      Anyone wanting to start a new diet should consult a doctor or health professional first should you have any concerns and especially if you have existing health problems.

      Pros of low carb dieting

      RELATIVELY EASY TO ADAPT TO – Given that you’re not required to eliminate all processed carbs or keep carb consumption excessively low it may be fairly easy to adapt to.

      Although I highly recommend avoiding processed carbs as much as possible for optimal results.

      SUPPRESSED APPETITE – Low carb diets like the keto diet are known to suppress appetite.

      Hunger is one of the main reasons people fail with diets.

      Studies consistently show that when people lower their carbohydrate intake and increase fats and protein they tend to feel full faster and for longer. 

      This could help with those cravings for late night carby snacks

      MAY IMPROVE EXISTING HEALTH CONDITIONS – May improve diabetes, PCOS, high blood pressure, heart health, fatty liver

      GOOD FOR STRENGTH/WEIGHT TRAINING – Research suggests it’s best suited for strength training/weight training.

      MORE FLEXIBILITY – More flexibility to include whole foods sources of high carb choices such as grains, fruit, sweet potato and potatoes.

      BETTER LONG TERM WEIGHT MANAGEMENT – No particular food is required to be completely eliminated from your diet, and instead certain foods are restricted, namely high carb/processed carbs making it easier to manage and maintain your weight long term. 

      Cons of low carb dieting

      MAY TAKE TIME TO ADAPT – Especially for carb lovers, this may take some time to adapt to.

      SLOWER PROGRESS – You may find that progress is slightly slower than the Keto diet and could cause you to give up quicker.

      Personal opinion

      I have tried both the Keto and Low carb diet and although i strongly back the keto diet and know it hassome amazing weight loss and health benefits, I personally prefer a low carb diet. 

      Why? Because I believe it to be realistically more maintainable long term.

      I know that the  best investment I can ever make is an investment in my body.

      This is the only guaranteed  “forever” place we all have to live on this earth. Why not look after it!?

      This is why I have created the 21-Day Weight Loss Plan & Wellness Guide

      I want to teach YOU how to look after your body and reach your weight loss and body goals.

      The 21 day diet plan is designed to reset and cleanse your body so you start to CRAVE the foods your body needs.

      This is not just a meal plan to starve you and help you lose weight FAST only to make you fall back into the same old habits.

      This comes with a full and in depth guide that teaches you the science behind weight loss, healthy eating, why our bodies work the way they do and a full post-21 day weight loss plan guide to teach you how to maintain weight loss and healthy eating long term.

      I wouldn’t just give you a plan and then send you on your way!

      I cover everything you need to know so you can feel confident and knowledgeable to be able to maintain this yourself going forward.

      The wellness guide, well, doesn’t health and wellness go hand in hand?

      There is a full guide to help you with many of the struggles we come face to face with daily and ways to accept and deal with them so you can live a fulfilled and enjoyable life.

      For more information on how I can help you achieve and maintain your weight and health goals check it out below. 

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