It’s important not to make the mistake of confusing a low carb diet with ketosis. When it comes to low carb vs keto, there are tons of differences. If you don’t separate them properly, you risk losing all the possible health gains that your efforts should yield. If you are confused about what ketosis exactly is, then it’s better to do some research before starting the diet.
Ketosis is a metabolic state where your fats are transformed into energy, causing the body to lose weight. There are various benefits from a keto diet, much more than from a regular low carb diet. Keep reading to see what the critical differences between these two diets are and all the health benefits that they each bring.
Since both diets are generally oriented around a low carb intake, let’s begin by explaining the basics of a low carb diet. First, we have to make it clear that the word “low” can be very subjective and the amount will vary from person to person. So, there is no fixed amount of carbs that a person can eat, before his diet is no longer considered low carb.
The idea with a low carb diet is to be more selective with the food you eat. For example, vegetables, fruits, and beans are acceptable. However, baked goods, grains, and all processed sugars should be almost completely removed. Since you will be switching from foods that are high in carbs to ones that have low-carb density, the daily amount of carbohydrates you consume will be much lower.
Nevertheless, if you look at it from another angle, a low carb diet can be very subjective. For instance, if you used to consume 400 grams of carbs per day and then you lower the consumption to 300, technically you would be on a low carbohydrate diet. This means that you will be losing weight since your calories intake will be lower. However, if you replace those calories with fats or additional proteins, your weight might go up.
This is why we say that a low carb diet is subjective. The example above shows that you could be gaining weight even though you are technically dieting. All in all, a simple low carbohydrate diet might not be very effective because it's not defined accurately.
Now that we know what a simple low carb diet is, let’s have a look at ketosis. Essentially, the main difference between low carb and keto diet is as follows:
- It’s important to measure everything in a keto diet – unlike a low carb diet where nothing is precisely set in place.
- To maintain a successful ketogenic diet, all three macronutrients need to be balanced perfectly – quite contrary to a simple low carbohydrate diet, where reducing the number of consumed carbs is the only focus.
To make it clear, for a successful ketogenic diet you need to consume foods that are high in fat, moderate to high in protein, and low in carbs. If done properly, your body will burn fat and fatty acids and turn them into energy, instead of burning carbohydrates. Additionally, the only way for a diet to be considered ketogenic is if your body manages to reach ketosis.
Nevertheless, keep in mind that a badly executed keto diet might do more harm than good. If your body is not able to reach nutritional ketosis, then you won’t be able to reap and any benefits that a ketogenic diet can provide.
Burning fats for the purpose of ketosis, while limiting the intake of carbs will lead to a much higher ketone production. Ketones are produced in the liver, which means that you will be able to track the progress of your ketogenic diet. All you have to do is monitor the ketones through urine. The best keto diet will give you a ketone level ranging between 0.5 millimoles and 5.0 millimoles. If your ketone level is this high, then you have successfully reached ketosis and your diet is definitely working properly.
To be able to separate a ketogenic diet from a simple low carb diet, it’s important to follow certain guidelines about the three major macronutrients.
The first question people ask when they start a keto diet is: how many carbs for ketosis? Research on the subject shows that the maximum consumption of carbohydrates should be about 50 grams per day. The only way to maintain ketosis is by keeping your carb intake lower than the mentioned threshold. Only then will your body be able to convert fats into energy.
When it comes to protein intake, a ketogenic diet can be quite diverse. The amount you should consume highly depends on what the aim of your diet is. For weight loss, you need to maintain a moderate to high consumption of protein. It has to be like that because your body will need to maintain its strength without making you feel hungry all the time.
Here are the basic rules you should follow:
- High protein diet – 0.7- 1 grams of protein for every pound of body weight.
- Moderate protein diet – 0.6 – 0.7 grams of protein for each pound.
- Low protein diet – The intake of protein should be lower than 0.35 grams per pound of weight.
Remember, a ketogenic diet can follow each out of the three protein plans. You will choose the one that suits you best. For instance, the high protein diet if your aim is to lose weight.
Lots of people overlook this macronutrient because they believe fats lead to increased body weight. However, that’s not true. Fats are an essential part of any diet and you have to consume some because the body needs calories. In a basic low carbohydrate diet, fats are not very important because you are essentially burning carbs for energy.
When it comes to ketosis, the consumption of fat is very important. 70% of your daily calories consumption needs to come from fat because turning fat into energy is what ketosis is all about. From all three, eating fatty foods is a change that comes hardest for most people who are interested in a keto diet. Their reluctance is understandable because fats seem to be the reason for obesity.
However, that’s not completely true, consumption of way too many fatty foods leads to obesity. Truth is a regular and controlled intake of fats is just as important as protein and carbohydrate management.
There are benefits to both diets, however, following a keto diet regime will give you more decisive results. However, it can be complicated to stick to a keto diet, especially if you don’t follow the rules strictly. So, before you decide to start the diet, you need to do proper research. Everyone has a different body, which means the results might be different to the ones other people have been telling you about.
Make sure you follow your keto plan constantly if you want to see some serious health benefits. Remember, if not done properly, a keto diet and even a simple low carb diet can do more harm than good. Nevertheless, there is a website that can help you with creating your diet and sort of give you “the best of both worlds”.
Head over to www.trylowcard.com and check out some of their diet plans. Your main focus should be on their weekly keto weight loss plans. Join them and you will receive recipes and meal plans for low carb meals in your inbox. This will save you a lot of time because browsing the internet for proper keto meals can be a serious timewaster.
Their plans will prove to you that keto diets will give you more health benefits and will cause weight loss more efficiently than any low-fat diet. The only way to maintain a successful low carb diet plan is by keeping it simple. This is done by preparing easy food recipes and keep your meals diversified each day. Doing it alone can be tough, which is why we suggest checking the recipes on the above-mentioned website. You have nothing to lose because they offer a free trial anytime.
As we could see above, even though low carb vs keto diet plans seems similar, they have some crucial differences. Being on a simple low carbohydrates diet might not yield any results because monitoring carbs intake is not enough. All the other micronutrients need to be considered, especially the major ones.
You won’t be able to reduce your weight by simply lowering the daily consumption of carbs. If you replace that with a high amount of calories and fats, you won’t see any positive results. This is why a ketogenic diet is a much better choice. It measures all the factors and all the macronutrients needed to see positive health results.
Only a perfect balance of carbs, proteins and fats consumption can ensure you enter a ketosis state. Once you manage that you will see all the health benefits that a keto diet can offer. Check out the website we posted above and you won’t be disappointed.
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