Keto or Low Carb diet? there are many ways to lose weight, but in this article, we will discuss only two famous ways of losing weight and getting healthy befits at the same time. The low carb diet and keto diets, both involve restriction of carbs intake, but what sets the two diets apart? Today in this article we will show you the differences between the low carb diet and the keto diet, the pros, and cons of each. As well as to who these diets are directed.
What’s a low carb diet?
Usually, in a low carb diet, the dietary carbohydrates are restricted, mainly from grains, such as pasta, and bread as well as sugar-sweetened such cola. Usually, a low carb diet comprises 10–30% of calories from carbs in a diet. For example, consuming 2,000 calories per day, this equals 50–150 grams of carbs. For instance (10% of 2000= 200, 200/4= 50). Restricting carbs, you eliminate high-calorie foods from your diet, and you prevent diabetes-2 and cardiovascular disease and improve blood sugar control as well as promote weight loss. Does all this benefit worth it?
While a low carb diet may not be for everyone, it can be a viable weight-loss option for most healthy people.
Low carbohydrates diet
Low carb diet pros and cons
You can follow this diet for long term time during your life course
Is not extreme and easy to adapt.
You may feel weak if you are high active.
You may experience constipation.
The diet limits food options.
Limits fruit intake
You impact micro-nutrients intake such as vitamins and minerals.
The ketogenic or keto diet is a very restricted low carb diet, famous with high fat intake and moderate intake of protein. When following a keto diet, the goal is to reach nutritional ketosis. In this state, your body produces ketones from fat in your liver and uses fat as its main fuel source instead of carbs.
How do I know if I am following the keto diet? This achievement happens by consuming fewer than 50 grams of carbs per day while keeping protein intake moderate, meaning that the protein intake should be less than fat intake. Also, fat intake should be higher than all macronutrients (protein and carb).
Keto pros and cons
It is the best way to lose weight.
May treat refractory epilepsy.
It may impair the growth of certain types of cancer.
It may improve insulin sensitivity (Trusted Source).
It may reduce appetite (Trusted Source).
It can improve cholesterol level and triglyceride.
Fatty acids are good source of energy for our bodies, every gram fat includes 9 calories.
Fatty acids help the body to absorb the fat-soluble vitamins A, D, E, K.
Phospholipid (fat) include in cell membranes.
Fatty acids have many functions in the cells in general.
Fatty acids include in our hormone, without fatty acids our bodies can’t make hormones.
Unsaturated fatty acid can easily be becoming rancid because the double bond can be easily attacked by the oxygen in the air that’s why all seeds has shells, and oils should be saved away from the air.
The keto diet is restrictive.
low fiber intake diet is unhealthy for stomach function.
Practically you will not survive on this diet for long-term.
The long-term research is limited about this diet.
There is a risk of the keto flu, which may include fatigue, headaches, brain fog, lack of motivation or/and irritability.
It limits fruit intake.
It is hard to follow it for the long-term.