Looking after your diet isn’t always easy, but it is the only reliable way that you can lose weight for good. Contrary to popular opinion, dieting doesn’t have to leave you starving, but it does need to be a lifestyle change that results in making healthier food choices for each and every meal. Of course, there are many fad diets to choose from, but there are two diets that have been gaining popularity in the last few years for good reason: the keto diet and the low carb diet.
Both of these diets are popular options if you want to lose weight, but what makes these diets different from one another? Here is a brief overview of the differences between the keto and low carb diet:
How Low is “Low Carb”?
In both diets, carbohydrates are restricted and this is what makes the diets effective for fast weight loss. Even though decreasing carbs is the goal of both diets, the amount of carbs that you choose to restrict is one of the primary differences. A low carb diet does not precisely designate the amount of carbs that you eat each day; it just results in you limiting the carbs that you consume to between 50-120 grams/day. However, with the keto diet you have a restriction of less than 50 grams of carbs each day. This is a very low amount and due to the way fat, protein, and carbohydrates are metabolized in the body (read more details here), is why you can drop a significant amount of weight fast with the keto diet. One diet is low carb, but the other diet is really low carb.
What to eat?
The low carb and keto diets are all about eating the right things, and this includes making sure you’re getting enough fat. If you want to lose weight, it might appear counterintuitive to eat more fat, but by eating high-quality protein and less carbs, you can not only lose weight, but also improve your overall health.
In general, you should aim for around 70% of your calories to come from fat, under 20% from protein, and roughly 10% from carbohydrates. You’ll want to look for meals that include things like eggs, cheese, fish like salmon, spinach, yogurt, lean beef, chicken, nuts, shellfish, olive oil, and butter.
You should eat berries that have less sugar, such as watermelon, strawberries, avocados, tomatoes and peaches. You’ll also want to stay hydrated by drinking a lot of water. However, you may also add a nice cup of coffee or your favorite tea because they are almost calorie and carb-free. Plus you can use caffeine to boost your metabolism.
Dropping the Weight
You might think that both diets are equal when you are looking to lose weight, but this is not the case at all. You may actually experience more rapid weight loss with the keto diet. This is because you are restricting your carb intake at a higher rate. If you are looking for a diet that will offer the best results, and don’t mind setting extreme limits on your food choices, the keto diet is a legitimate approach to fast weight loss. This, however, does not mean it is without risks or that it is easy to maintain a strict carb abstinence.
No diet is easy, but the keto diet requires a significant lifestyle change that is not easy. You have to transform the way that you eat and the active lifestyle that you maintain in order to eat with the keto diet in mind. It is possible to restrict carb intake to this level, but it is not something that happens overnight. Given this, it may easier to maintain a simple low-carb diet, where you have a greater range of food choices at your disposal. As with all diet changes, speak with your physician first, hopefully one like Dr. Elizabeth Blissenbach, who is a board-certified physician in Internal and Obesity medicines, before changing your eating habits.