Low-carb and ketogenic diets are two popular diets that involve limiting your carbohydrate intake. Since they both limit carbs, you may wonder about the differences between them. Let’s see together.
What is a low-carb diet
A low-carb diet is a diet that restricts grains, sugary drinks, and bread. In a low-carb diet, calories from carbohydrates make up 10-30% of total calories. For a healthy person consuming 2,000 calories a day, this means 50-150 grams of carbohydrates.
Low-carb diet; It is widely preferred to increase the intake of protein, healthy fats and vegetables. Also, by limiting carbohydrates, you eliminate many high-calorie foods from your diet. All of these factors can work together to reduce your total calorie intake and increase your weight loss.
While a low-carb diet isn’t for everyone, it can be a viable weight loss option for most healthy people.
Pros
– May cause weight loss
– Eliminates many processed high-carb foods
– May be sustainable in the long run
– The adaptation phase is shorter than on the ketogenic diet
– Less restrictive and easier to follow than the ketogenic diet
Cons
– You may feel weak or have constipation
– Limits food choices
– Limits fruit intake
– May affect micronutrient intake
fiber
What is a ketogenic diet
The ketogenic diet is a very low-carb, high-fat diet that has gained popularity in recent years. The ketogenic diet has many therapeutic properties, such as helping to treat epilepsy. Promising research shows that it may also inhibit the growth of certain types of cancer. Also, some people use it to lose weight.
The goal of the ketogenic diet is to achieve nutritional ketosis. In this case, your body produces ketones from the fat in your liver and uses fat as the main fuel source instead of carbohydrates. This is accomplished by consuming less than 50 grams of carbohydrates per day, greatly increasing fat intake while keeping protein intake moderate.
A standard ketogenic diet is restrictive and may not be a practical long-term option for those looking to lose weight or improve their health.
Pros
– Has therapeutic benefits such as managing epilepsy
– May increase insulin sensitivity
– May reduce appetite
Cons
– Constipation is common due to low fiber intake
– You may experience headaches, fatigue, irritability and lack of motivation
– Reduce fruit intake limits
– Difficult to follow for a long time
Which is better
Choosing between low carb and ketogenic diet When it comes to making it, there are several factors to consider.
The main difference between these diets is carbohydrate intake. While on a low-carb diet you should consume 50-150 grams of carbohydrates per day, on a ketogenic diet you should limit your daily carbohydrate intake to less than 50 grams.
Another main difference is protein intake. Protein intake can be high with a low-carb diet, but with a ketogenic diet, protein intake should be about 20 percent of total calories. This is because excess protein intake can prevent ketosis. Additionally, fat intake tends to be significantly higher on the ketogenic diet as it replaces carbohydrates and protein.
The ketogenic diet can be too restrictive for most people, resulting in reduced long-term adherence. Also, the ketogenic diet is more likely to cause unwanted side effects. Therefore, a low-carb diet may be a better option for most people.
However, it is important to consult your healthcare provider before starting any diet to reduce your risk of complications.
