Anyone trying to lose weight has undoubtedly heard of the keto diet. To be honest, most of us have probably tried our fair share of diets. However, before many people start the keto diet, they are often under the impression that it is synonymous with a low-carb diet.
In this article, we’re going to give you an overview of each diet, as well as a list of their pros and cons.
Low-Carb Dieting
Although the name is pretty self-explanatory, here’s what you need to know before starting any low-carb diet:
- You’ll need to pay attention to the nutritional value of your food.
- Only up to 30% of your calorie intake should come from carbs (50–100 grams)
- You will need to increase your intake of protein, low-carb vegetables, and healthy fats
Depending on your current diet, a low-carb meal plan can be a bit difficult to get used to at first.
For reference, here are some of the pros and cons of low-carb diets:
Pros
- Low-carb diets are sustainable in the long-term
- They are less restrictive than other diets
- Lowering your intake of carbs can help you lose weight
Cons
- Your fruit intake is limited
- Constipation is a common side effect
- It can impact your intake of micronutrients
Ketogenic Diet
The ketogenic diet (keto for short) is similar to a low-carb diet in the way that it also restricts your intake of carbs. However, that’s where the similarities end. the most basic definition of a keto diet is any diet which puts your body into a state of ketosis. there are several different versions of a keto diet, some for reducing seizures, others, which are known colloquially as ‘dirty keto’, which may involve going to a fast food restaurant and eating things like omelets and burger patties.
If you’re planning on starting this diet, you should consult your doctor first, as it requires you to increase your fat intake. That may prove quite unhealthy if you have any pre-existing heart conditions.
The keto diet allows you to eat up to no more than 50 grams of carbs per day, which brings your body into a state of ketosis. That means it uses fat instead of carbs for energy. One of the objectives is to reduce the insulin load, manage glucose levels, as well as any inflammation in the body.
Although the keto diet is a great way to lose weight, it can be more difficult to stick to than a low-carb meal plan for a number of reasons.
Pros
- The keto diet has been known to help reduce insulin resistance, triglyceride levels, and even manage problems with cholesterol
- It’s an effective way to lose weight
- Can possibly help with other health conditions such as epilepsy
Cons
- Mild constipation can be a side effect in cases where people are not drinking enough water
- May cause fatigue and headaches in some cases during early stages
- Limits fruit intake
- More difficult to stick to than other diet plans, especially if you eat as a family
Conclusion
Before deciding to start the keto diet or a low-carb meal plan, it’s best to consult your doctor or a nutritionist so that you can come to an informed decision. While neither of these diets will cause any harmful effects, your body may not be able to sustain one meal plan over the other.
Overall, for those of you looking to lose weight, either of these diets can help you achieve your goal.