What is the difference between low carb and ketogenic diets?
Both ketogenic diet and low carb diet involve consuming very little to no carbs and focusing on protein and good fats instead. So it’s pretty obvious why many people would presume they’re similar, or even the same thing. But although they sound alike, there are some crucial differences that set them apart. The man difference being ketosis.
How Does The Keto Diet Work
In the keto diet, good fats play a major role in your daily nutrition. In fact, this is a standard food group rundown of someone practicing a ketogenic diet:
- 70% good fats
- 25% clean protein
- 5% carbs
As you can see, fats make up most of this diet and there is a good reason for that.
When you consume sugars and carbs, your body uses them as fuel for energy. When you cut those two out of your diet, your body goes through a transformation and begins using fatty acids instead. All the good fats you consume, as well as excess body fat that you carry, are used to fuel your body and brain. This metabolic state is called ketosis.
Although ketosis is not that hard to reach, it takes some effort to make sure you stay in it. Regular testing through should be done to consistently check the level of ketones in your body. Blood test is the most acurate way to measure your ketone levels. While it is the most expensive out of the three it is also the only one that give acurate measurements once you reach ketosis. We recommend the Precision Xtra tester as it has a good price to value ratio.
How Does Low Carb Diet Work
Low carb diet, otherwise also known as Atkins diet, is somewhat similar to the keto diet. But its function is completely different.
Here’s what low carb diet looks like at a glance:
- 40% good fats
- 40% protein
- 20% carbs
While it’s also low on carbs (obviously), 20% is still too much for your body to reach the state of ketosis. Meaning, your body continues using carbs for fuel, even if the supply of it is lower.
Now, this diet holds potential risks, because it’s easy to accidentally push your body into the starvation mode. If the carbs that you’ve removed from your diet don’t get replaced by other nutritious foods, your body might think there is a lack of food in your environment. What happens then is your body begins storing extra fats unnecessarily and makes you gain even more weight in the long run.
Benefits of Keto vs Low Carb Diet
While, if done correctly, both types of diets can be effective in weight loss, the keto diet definitely poses fewer risks. It trains your body to burn your body fat and make it into fuel. The keto diet has been scientifically proven to be one of the most effective and healthiest ways to lose excess weight. While the low carb diet is a juggling act that cannot promise long-term results.
How to Begin Your Keto Diet
To achieve ketosis, you must first learn about the foods that will get you there. Study the keto food pyramid and memorize what food should make up your diet.
Another easier way to kickstart your keto lifestyle is to begin with this 4 Week Ket Meal Plan by Protiwise. It contains enough keto-balanced meals to last you four weeks, which will help you get into the habit of healthy eating. By the time you finish this plan, your body will be in full ketosis. And all you’ll have to do is keep going with this new lifestyle.