LOW-CARB VS KETO DIET: WHAT'S BEST FOR YOU? KNOW SIMILARITIES, DIFFERENCES, BENEFITS AND RISKS

By Dr Lalitha Palle

Boarding a journey for a healthier lifestyle often includes travel through the multitude of diet alternatives available, with low-carb and ketogenic diets remaining popular choices. Comprehending the distinctions between these two approaches is vital in deciding which aligns best with health goals and preferences. In this article, we look into the differences, benefits, and risks, of low-carb and keto diets to facilitate making a learned decision. Whether considering dropping excess weight, boosting energy levels, or enhancing overall well-being, obtaining the right dietary strategy can be a step toward a healthier you.

What Is Low-Carb Diet?

When we discuss “low-carb” diets, we’re talking about employing an approach for someone’s overall diet that controls carbohydrates as a whole and urges removing low-quality carbs, such as starches, grains, sugars, and processed foods.

There’s an extensive assortment of carb consumption that meets the requirements of low-carb diets and ranges between 50 grams and 150 grams per day.

What Are The Benefits Of A Low-Carb Diet?

Now, it's time to explore the other side of the coin, i.e. Keto diet.

What Is Ketogenic Diet?

The ketogenic diet (‘keto’ for concise) takes low-carb to the edge, stressing high-fat consumption, moderate protein, and very low carbs. The diet requires fewer than 50 grams of carbs per day, at times as low as 20 grams.

In addition, Keto diets call for 70% to 80% of a person’s daily calories to originate from fats (the good kind), 15% to 30% from proteins, and up to 10% of calories from carbohydrates.

Now, that we are well aware of the basics of diet restrictions, we need to break down the key similarities and differences to choose the right approach.

Key Similarities Betwen Low-Carb And Keto Diets, And The Differences

Low Carb Vs Keto: Health Benefits And Risks 

Both Low-Carb and Keto diets have individually exhibited results of weight loss along with improving insulin sensitivity. Further, there is a possibility of reducing risk factors for certain diseases.

However, be watchful of nutrient deficiencies, particularly with Keto, and continuously refer to a healthcare provider prior to making dietary changes. For example, individuals who have kidney damage are at risk for heart disease, pregnant or nursing women, and anyone who has undergone gallbladder removal are those who should stay away from attempting a Keto diet.

In the conflict of Low-Carb vs Keto, the correct method is governed by health goals, preferences, and lifestyle. So, whether you select any, consider listening to your body and appreciate the journey to a healthier you.

Factors to Consider When Choosing Low-Carb Or Keto Diet

• Personal Health Goals and Needs: When picking between a low-carb or keto method, take into account your specific health goals and requirements. Whether you wish to lose weight, manage blood sugar levels, improve energy, or support certain medical conditions, affiliating your diet with your health objectives is fundamental.
• Lifestyle Factors and Preferences: Factor in your lifestyle when choosing  between low-carb and keto. Think about your daily routine, cooking abilities, food preferences, and social obligations. Go for an approach that matches seamlessly with your lifestyle to make surelong-term obedience and accomplishment.
• Long-Term Sustainability: Ponder over the long-term sustainability of the chosen approach. While low-carb and keto diets can equally harvest advantages, sustainability is imperative for lasting results.

In conclusion, adopting a low-carb or ketogenic approach eventually comes down to observing what works best for you and maintaining your overall health and wellness goals. By being concerned about factors such as personal preferences, lifestyle factors, and health considerations, you can tailor a sustainable dietary plan that aligns with your individual needs.

The author is the founder of Moder/ate.

[Disclaimer: Information provided in this article is for general guidance only. Individual results may vary. It is important to consult a healthcare professional, who knows your body type and medical history, before implementing the suggestions and information provided herein.]