Low carb and keto are the two popular and trending weight loss diets these days. More and more people are opting for these diets to lose weight efficiently. As both limit the carbohydrate intake and claim quick weight loss, it is pretty difficult to differentiate between them. So, here we will review both these diet trends and reveal which is better than the other.
What’s a low carb diet?
Low carb restricts intake of dietary carbohydrates, which mainly comes from grains, sugar-sweetened beverages, and bread. There is no hard and fast rule when it comes to a low-carb diet. It is generally a diet in which only 25 to 45 percent of your daily calorie intake is obtained from carbohydrates, the rest is balanced by protein and other micro-nutrients. So, in simplified terms, if carbs make up 45 to 65 percent of your total daily calories, then you have to bring it down to 10 to 30 percent.
At the same time, you have to increase your intake of protein, healthy fats, and vegetables to stay full. Just by restricting carbs intake, you reduce your overall calorie intake, which ultimately helps you lose weight. This diet trend is considered excellent for people suffering from diabetes, cardiovascular issues and obesity.
Overall there is no harmful effect of following this diet but in the beginning, it may make you feel constipated and weak.
What’s a Keto diet?
Even in a keto diet, you have to restrict your carb intake, but with this, you also have to consume lot more fat. The basic aim is to consume the right amount of fat, carbs, and protein, to force your body to change its source of energy or to reach ketosis. Ketosis is a state in which our body starts to produce ketones from fat deposited in your liver and uses fat as the chief source of energy instead of carbs.
So, basically in this diet, you have to consume less than 50 grams of carbs daily, keeping your protein intake moderate and increase fat consumption drastically. When the body starts to use fat for energy you automatically start to lose weight.
Although, Keto diet is good for weight loss, but there is also a risk of keto flu, which may include headaches and weakness.
Which is better?
Both are good for weight loss, but if you have to choose one out for the two, then there are several factors to consider. They have their own set of pros and cons. So, before following any diet trend consult your nutritionist as there is no one diet that fits all.