Ketogenic Diet and Low Carb: What’s the Difference? Which is better? Although both diets include cutting carbs and can help you lose weight, Ketogenic diet (Ketogenic) is a much more restrictive diet that involves limiting carbohydrate intake and eating large amounts of fat, including moderate protein.
“Ket means that the body switches to ketosis and uses fat instead of glucose as fuel,” said the founder of diet expert Heidi Normanton. Heiro.. “On the other hand, a low-carb diet limits the amount of carbs consumed, especially the simple and sophisticated ones found in sweet foods, pasta, and bread. Low-carbs help regulate blood glucose levels. However, there is no ketosis, so the body first uses the stored carbohydrates as energy and then moves to fat to fuel it. “
Before starting a new diet, it’s important to understand your body and the calories and nutrients it needs to function effectively, adds Faren Morgan, a running elite coach. Tactical athlete.. He recommends talking to a nutritionist or health professional first.
In this article, you can look at the main differences between a ketogenic diet and low carbs to determine which plan is right for you.
What is a ketogenic diet?
“The ketogenic diet, also known as the ketogenic diet, is based on reducing carbohydrate intake and increasing healthy fat intake,” says Morgan.
It’s pretty restrictive, and while all ketogenic diets are low-carb, not all low-carb diets are ketogenic. The ketogenic diet consumes 70% of the daily calories from fat, 20% from protein, and 10% from carbohydrates.
What is a Low Carb Diet?
Like the ketogenic diet, low-carb diets follow the same principle of cutting carbs and replacing them with protein, healthy fats, and vegetables. “Carbohydrates are easy to digest, but they don’t provide the same essential nutrients that proteins and fats provide for body growth and development,” explains Morgan.
Ketogenic diet and low carbs: similarities
“Both diets have the same purpose: weight loss in mind, but while keto diets fall into the sub-category of low-carb diets, low-carb diets cover a variety of other diets underneath that belt. Represents a dieting umbrella. ” Morgan.
Simply put, low carb diets are very relative and have a certain amount of carbs that you should or shouldn’t consume unless you follow a set diet plan such as: Is not Atkins Also Ducan.. Being low-carb means you’re not eating as much fat as you’re trying to get your body into ketosis, and you’re eating a lot of lean protein and vegetables to maintain your energy.
Both plans have some significant health benefits.Study in BMJ Another study found that low-carbohydrates are associated with increased remission in people with type 2 diabetes, while the ketogenic diet may improve heart health. bottom Journal of American College of Cardiology..Further research published in Frontier of neuroscience The journal is Ketogenic diet helps prevent seizures Treats epilepsy first used in the 1920s.
Ketogenic diet and low carbs: difference
First, your carb intake depends on whether you’re on a ketogenic diet or just a low-carb diet. “A low-carb diet is expected to eat 50-150 grams of carbohydrates per day, but a ketogenic diet is limited to just 50 grams,” says Morgan.
Protein intake is another different factor. “Low-carb diets generally require high protein intake, but ketogenic diets reduce your protein consumption between 20-22% of your total calories. Ketogenic diets also reduce protein and carbohydrates. Requires a large intake of fat compared to a low-carb diet to supplement. “
Normanton says that if your goal is to build muscle, low carbs may be a better option because you need glucose to repair the muscles. “Many people also find low-carb diets an easier transition, so some people start with it and then move on to Keto,” she says. “The ketogenic diet is also very popular with athletes, and some marathon runners have vowed that their body is” adapted to fat “so they can maintain long-term endurance without carb supplementation. ”
However, there are some slightly unpleasant side effects associated with both plans. “The transition to these diets is a process, especially when it comes to the ketogenic diet,” says Morgan. “On a low-carb diet, the effects of micronutrient intake can lead to weakness and constipation. If you are new to a ketogenic diet, headaches, brain fog, irritability, malaise, and motivation. You may experience “ketogenic influenza” including symptoms such as lack of. “
According to Morgan, these symptoms usually last within a week, but are known to last for a month in extreme scenarios, so be mentally prepared and experienced professionals before starting. It is important that the house is fully equipped. diet.
Ketogenic Diet vs Low Carb: Which Diet Is Best?
“Both are good for weight loss, so the final point is which diet is best for you and your body,” says Morgan. “If you want to get a lean yet muscular build, you might choose a low-carb diet, but if you’re looking for an overall slim build, you might lean towards the ketogenic diet.”
References
D’Andrea Meira, I., Romão, TT, Pires Do Prado, HJ, Krüger, LT, Pires, MEP, & da Conceição, PO (2019) Ketogenic Diet and Epilepsy: What We Know So Far. Frontier of Neuroscience, 13. https: //doi.org/10.3389/fnins.2019.00005
Goldenberg, JZ, Day, A., Brinkworth, GD, Sato, J., Yamada, S., Jönsson, T. , Beardsley, J., Johnson, JA, Thabane, L. , & Johnston, BC (2021) Efficacy and Safety of Low-Carb and Ultra-Low-Carb Diets for Relief of Type 2 Diabetes: Systematic Review and Meta-Analysis of Published and Unpublished Randomized Controlled Trial Data. BMJ, m4743. https://doi.org/10.1136/bmj.m4743
Yurista, SR, Chong, CR, Badimon, JJ, Kelly, DP, de Boer, RA, and Westenbrink, BD (2021). Possibility of treatment of ketone bodies for patients with cardiovascular disease. Journal of the American College of Cardiology, 77 (13), 1660–1669. https://doi.org/10.1016/j.jacc.2020.12.065
