Keto diet and low-carb diet have been increasingly popular these days. Both diets limit consumption of carbs, but what sets the two apart primarily are the varying degrees of carbs consumed in each meal plans.
Ketogenic or keto diet is a diet that is very low in carbohydrates and rich in fat. The goal in keto diet is reaching nutritional ketosis wherein the body converts the liver fats into ketones and utilizes them as fuel source.
A person should eat 50 grams or lesser of carbs daily, keep protein in moderate amounts and increase fat intake when following such type of diet.
Some of the advantages of keto diet are treating refractory epilepsy and enhancing insulin sensitivity. It also impairs development of certain cancer types, according to some research.
However, consuming a diet that is very low in carbohydrates may cause constipation due to decreased intake of fiber and lessened consumption of fruits. Keto diet can also induce keto flu, which manifests symptoms such as brain fog, fatigue, headaches, lack of motivation and irritability.
Even though keto diet can be difficult to sustain in the long term, people adhere to this diet type because it significantly decreases their appetite, thus the weight loss.
On the other hand, low-carb diet is limiting carbohydrate intake to about 50 to 150 grams per day. By restricting carb intake from grains, bread and sugar-sweetened beverages, consumption of protein, vegetables and healthy fats is thereby recommended be increased.
This type of diet cuts about 10 to 30 percent of calories from the organic compound as studies suggest, thus promoting weight loss. Other benefits of practicing a low-carb diet include elimination of processed food in the daily meal, which are cruelly loaded in carbs, and less restriction in food choices than keto diet.
Moreover, low-carb diet is also easier to follow and can be sustainable for long period of time.
Its downside, however, are feeelings of weakness and constipation due to reduced carb intake and may affect the body’s micronutrient levels, but still better than keto diet.
So, if you are to choose among the two, low-carb diet may be your better option since it is less restrictive when it comes to food, and has no unwanted side effects unlike the keto diet.
Related video: 9 Fruits You Can Actually Eat on the Keto Diet (Provided by Health.com)
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