Unravelling the Keto vs. Low Carb Conundrum – Analyzing Differences and Unlocking Advantages

While there are differences in the amount and source of carbs allowed, both keto and low carb diets share similarities. Both emphasize whole, real, unprocessed foods like meats, fish, eggs, nuts, seeds, vegetables, and healthy fats. Both can help you lose weight, improve cholesterol markers, lower inflammation, and reduce the risk of chronic diseases like diabetes and cardiovascular disease. Both can also potentially improve energy, mental clarity, and athletic performance

What’s the difference between a keto diet and a low carb diet? 

Is one better than the other? That depends on who you are and what your health goals are. A low carb diet typically involves eating up to 100 grams of carbs a day, while a very low carb or keto diet restricts daily carb intake to 20 grams or less. 

On a low carb diet, you may still be able to eat bread, pasta, or rice in moderate portions, but on a keto diet those carbs come mostly from low-carb vegetables, nuts, and seeds, with limited amounts of dairy, some fruits, and fats like butter and oils. The goal of a low carb diet is to maintain moderate ketosis, which can lead to weight loss, better blood sugar control, and lower blood pressure. 

The goal of a keto diet is to achieve a higher level of ketosis, which can lead to additional benefits for weight loss, inflammation, mental clarity, and certain medical conditions

The downside of having restricted food options

The downside of having restricted food options long term is that it can become challenging to maintain a balanced and varied diet. This can lead to nutrient deficiencies, particularly if the individual isn’t consuming a sufficient variety of foods. 

Limited food options can also make the diet less enjoyable and more difficult to stick with, leading to feelings of deprivation and ultimately making it more likely to give up on it. Additionally, if the diet is too restrictive, there may be social pressures to eat certain foods when in social gatherings, which can increase stress and be detrimental to mental health. 

Therefore, it’s essential to strike a balance between personal food preferences and nutritional needs and have a flexible approach to reaching health goals.

Keto diet is often more restrictive than low carb

If you have a history of disordered eating or restrictive eating patterns, a low carb diet may be a more balanced and sustainable approach to weight management.

Ultimately, the key to success with any diet is finding an approach that you can stick to long-term, while meeting your individual nutritional needs and health goals.

Here are some common low carb food types:

1. Non-starchy vegetables: broccoli, cauliflower, spinach, kale, cucumbers, zucchini, etc.

2. Berries: strawberries, raspberries, blackberries, etc.

3. Nuts and seeds: almonds, walnuts, chia seeds, flaxseeds, etc.

4. Meat and poultry: chicken, beef, pork, turkey, etc.

5. Seafood: salmon, tuna, shrimp, scallops, etc.

6. Eggs: boiled, fried, scrambled, etc.

7. Dairy products: cheese, yogurt, heavy cream, etc.

8. Healthy fats: olive oil, coconut oil, avocado, butter, etc.

It’s important to note that the carb content of these foods can vary, so it’s important to track your intake and choose foods that fit.

On the other end, here are some preferred Keto food types:

1. Low-carb vegetables: broccoli, cauliflower, spinach, kale, zucchini, bell peppers, etc.

2. High-fat dairy: cheese, butter, heavy cream, sour cream, etc.

3. Meat and poultry: chicken, beef, pork, turkey, lamb, etc.

4. Fish and seafood: salmon, tuna, shrimp, crab, lobster, etc.

5. Eggs: boiled, fried, scrambled, etc.

6. Healthy fats: coconut oil, olive oil, avocado, nuts, seeds, etc.

7. Berries: strawberries, raspberries, blackberries, etc.

It’s important to note that the preference for food types can vary based on individual preferences and dietary restrictions. While these foods are generally preferred on a Keto diet, it’s important to track your intake and choose whole, nutrient-dense foods that fit within your daily carb limit and macronutrient goals.