What Is A Low-Carb Diet?

Low carb diets are structured to restrict both natural and refined simple and complex carbohydrates. These are categorized into different types:

1. Refined Simple Carbohydrates: These include sugary foods and processed products.
2. Natural Simple Carbohydrates: Examples are fruits (containing fructose) and milk (containing lactose).
3. Refined Complex Carbohydrates: This category encompasses items like flour and processed foods.
4. Natural Complex Carbohydrates: Whole grains, beans, lentils, and starchy vegetables are sources of natural complex carbohydrates.

Some well-known low carbohydrate diets include the Atkins diet, low carb Paleo diet, low carb Mediterranean diet, and the ketogenic (keto) diet. A common element among these diets is the exclusion of refined carbohydrates found in sugary beverages and processed foods. While these diets generally promote the consumption of whole foods, they also place restrictions on the daily intake of natural sources of carbohydrates.

What Is A Keto Diet?

A ketogenic diet is a plan characterized by extremely low carbohydrate intake, typically limited to 50 grams or less per day. While there are some variations, it is generally considered a high-fat diet, with a common target of deriving 70% of daily calorie intake from fats. The primary objective of a ketogenic diet is to induce a state of ketosis, where the body shifts its primary energy source from glucose to ketone bodies. This is achieved by breaking down stored fat, which is why it has been referred to as a “fat burning mode.” When people ask “do carbs make you fat?” you could certainly say that they don’t necessarily help you burn it.

In recent years, the ketogenic diet has attracted increased research attention, yielding intriguing results that warrant further investigation. It appears to offer potential health benefits for individuals with neurodegenerative diseases such as Alzheimer’s and Parkinson’s and has been used as a treatment for epilepsy for more than a century. However, caution is advised for diabetic patients due to an elevated risk of experiencing low blood sugar and ketoacidosis.

Differences Between Low Carb and Keto Diets

Weight Loss Goals

The choice of a low-carb dietary strategy for weight loss can be tailored to the pace at which you wish to shed excess pounds.

1. For weight maintenance, a low-carb diet with a daily carbohydrate intake of 100 to 150 grams can be effective.
2. If you aim for a gradual, steady weight loss over time, a low-carb diet with an intake of around 100 grams of carbohydrates per day is suitable.
3. When seeking a rapid weight loss approach, very low-carb diets, such as the ketogenic (keto) diet, with a carbohydrate intake as low as 50 grams, may be employed.

It’s important to note that more aggressive weight loss methods require careful planning, consideration of potential nutritional deficiencies, and an increased potential for higher saturated fat consumption, which could impact cardiovascular health. Collaborating with a healthcare professional can help ensure that you maintain a healthy and well-balanced approach to your weight loss goals.

Fat Content

A typical ketogenic diet is characterized by specific macronutrient ratios, with approximately 10% of net carbs coming from carbohydrates, 20% from protein, and 70% from fats. In contrast, a standard low-carb diet does not establish specific targets for fat intake. When comparing low carb to keto, it’s crucial to emphasize that the substantial fat content in the keto diet should be thoughtfully structured to minimize saturated fats and incorporate more heart-healthy fats, as needed, to mitigate potential risks related to heart disease.

Which Option Is Better For You?

So, which is the best for you as an individual between low-carb and keto diet options? There are several factors to consider, like your goals or medical history:

• Weight loss goals: The Keto diet is more restrictive and may provide more rapid weight loss. Low-carb diets may provide weight maintenance or more stable, steady weight loss over time. In general, healthy weight loss avoiding nutrient deficiencies is considered to be about one to two pounds per week.
• Individuals managing diabetes: The keto diet increases the risks of hypoglycemia (low blood sugar). It also impacts insulin levels, insulin sensitivity, and purposefully increases ketones which may lead to diabetic ketoacidosis. Consulting with your doctor prior to considering a keto diet is essential to ensure your safety. Carbohydrate restrictions are commonly used to help manage blood sugar levels, but it is also important to maintain an appropriate balance by not limiting them too much.
• Individuals with a history of cardiovascular disease or who have other risk factors: The effects of the keto diet on the risks of heart attack and stroke yield varied results in studies. Some of this variability may be explained by the types of fats consumed in the diet — limiting saturated fats can potentially limit the impact of diets with a high fat content. Consulting with your doctor is crucial to ensure you are aware of your risks and your current status of labs like LDL (low-density lipoprotein; ‘bad’ cholesterol) or triglycerides.
• Cost and convenience: One of the key reasons carbohydrates have become a staple in Western diets is their widespread availability and relatively low cost per calorie. However, individuals embracing a low-carb or keto dietary approach often report experiencing improved satiety, resulting in reduced hunger throughout the day. Yet, prioritizing whole foods can sometimes lead to higher grocery expenses.

Some services, like Perfect Keto, help with closing nutritional gaps and offer snack and meal replacements. These can help make the process of finding a healthy balance more convenient. Low-carb diets tend to be less restrictive, facilitating meal planning, budget-conscious shopping, and long-term adherence to the dietary regimen.

References

1. Mayo Clinic. “Low-carb diet: Can it help you lose weight?.” November 2022. Accessed October 16, 2023.
2. Meira, Isabella D’Andrea; et al. “Ketogenic Diet and Epilepsy: What We Know So Far.” Frontiers in Neuroscience, January 2019. Accessed October 16, 2023.
3. Bolla, Andrea Mario; et al. “Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes.” Nutrients, April 2019. Accessed October 16, 2023.
4. Centers for Disease Control and Prevention. “Know Your Risk for Heart Disease.” March 2023. Accessed October 16, 2023.
5. Kosinski, Christophe; Jornayvaz, Francois R. “Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies.” Nutrients, May 2017. Accessed October 16, 2023.