Well, today we are about to discuss about basic difference between Keto-genic diet and low carbohydrates. How are they different and if any one of those are better than the other one. Which one you should do?
Let’s talk about the basic differences, the benefits and the limitation between keto and low carb. We will also discuss what you might want to try one over the other.
HEALTH BENEFITS OF KETO DIET
Heart Disease– Taking keto diet can improve risk factors like blood pressure and blood sugar and cholesterol level.
Cancer– The diet is also being used by several types of cancer and tumor patients for their healthy growth.
Brain Injuries- Studies claim that the keto diet can reduce concussions and aid recovery after brain injury.
Acne- Eating less sugar or processed foods leads to low your insulin levels which may help recover from acne.
Decreasing inflammation- Keto lowers the inflammation as per a well-known study findings. Keto especially good for liver inflammation.
Endurance Athletes- Several recent studies show that it works pretty well for endurance athletes and may give them a bit of performance edge over carb burners but it is not always good for power lifters and cross fitters.
The Basics of a ketogenic diet
Like many of the other nutrients, most people split the ketogenic and low carbs by the ratio of macronutrient of it. The available percentage of carbs, fat and protein that they eat in a day. Generally, a ketogenic diet is made of:
1.15-25% protein
2. 5-10% carbs
3. 65-80% fat
| Foods to Eat | Foods to Avoid |
| Meat Fish Egg Cheese Avocado Nuts and Seeds Low carb veggies | Sugary foods Beans Alcohol Root Veggies Fruits Rice Unhealthy Fats |
The Basics of Low carbs Diet:
We don’t have any fixed definition of a low carb diet but with a bit more carbs- maybe 75-150g a day, a low-carb is keto.
In fact, to keep in you full ketosis, low-carb diets are not low enough in carbs. You will get into mild ketosis between meals and after eating carbs you will come out of it. You will most likely not get into full-ketosis on a low carb diet except probably when you are sleeping or through your workout or a fast.
Health Benefits of Low carbs
Stable energy and blood sugar- Just like keto, to balance your blood sugar low carb will go a long way especially if you don’t eat simple ones instead of complex carbs. There are so many people who find that they get stable energy with low carb. They don’t need to be on full keto.
Non endurance athletes- Plenty of people find they need more carbs to prevent bonking while some do just fine working out a ton on keto as well. If you do sprinting, lifting, or any sort of intense workout and you feel like your performance is slipping, it is time when you may want to add some quality carbs to your diet.
Being more relaxed with your diet- If you don’t want to cut on sweet potatoes and butternut out of your diet, then you just like carbs now and then. If you are on keto, you will have to avoid carbs deli gently. Well, it doesn’t go with everyone – a strict lifestyle. Low carb is something which can work out better for you in a long term and give you the space to be a little more relaxed with what you eat.
| Foods to Eat | Foods to Avoid |
| Meat Fish Egg Vegetables Natural butter | Bread Rice Beans Potatoes Unhealthy Fats |
After saying all this, nutrition is a personal thing, it depends on sex, age, lifestyle, biology and many other factors. Some feel awful eating carbs while some just never feel right on keto. You can use these guidelines but always pay attention on how you feel. That is the best way to decide what is best for you.
Keto Vs Low Carbs:
Like I mentioned earlier, it completely depends on your goal, your unique biology, lifestyle and preferences. Some do well with keto diet while low carb is better for some of us.
