Low-carb and Keto diets get a lot of attention these days. Maybe some of your clients have approached you looking for answers about what the difference is.
The short answer is that all Keto diets are low-carb, but not all low-carb diets are Keto. For a low-carb diet to be called Keto, it needs to be low enough on carbs and high enough on the good kinds of fat.
The longer answer is that the distinction between the two can make a difference when helping your clients choose what dietary plan is right for them.
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What is the Difference Between Low-Carb and Keto?
There are differing schools of thought on some of the specifics, but let’s start with the basics.
In general, when we talk about “low-carb” diets, we’re talking about using an approach for someone’s overall diet that limits carbohydrates as a whole and encourages eliminating low-quality carbs, such as starches, grains, sugars, and processed foods.
On the other hand, ketogenic diets, or “Keto” for short, put even stricter limitations on the types and amounts of carbohydrates someone eats. Doing so pushes the body toward ketosis, a metabolic state that produces ketones to provide fuel. Keto diets emphasize the intake of proteins and healthy fats, like those found in meat, fish, seafood, poultry, and many types of seeds and nuts.
Both Keto and low-carb diets can be good for weight loss. Experts often urge people to try a low-carb diet for general weight loss and better overall health. More restrictive Keto diets can spark quicker weight loss – though with some possible consequences that we’ll get to. Some doctors will prescribe a Keto diet as part of a patient’s treatment for epilepsy, Alzheimer’s, certain types of diabetes, and cardiovascular diseases.
Low-Carb Diet:
- Carb Limit: Typically limits carbohydrates to around 50–150 grams per day, but there’s flexibility depending on the individual.
- Goal: The primary aim is to reduce overall carb intake to support weight loss, improve blood sugar control, or enhance general health.
- Fat Consumption: Doesn’t prioritize high fat intake. Instead, it focuses on a balance of protein, healthy fats, and low-carb veggies.
- Ketosis: Entering ketosis (where the body burns fat for fuel instead of carbs) isn’t the goal, though it can occasionally happen with very low-carb intake.
Keto Diet:
- Carb Limit: Much stricter, typically under 20–50 grams of carbs per day.
- Goal: The main purpose is to trigger and maintain ketosis, where the body relies on fat (and ketones) as its primary energy source.
- Fat Consumption: High fat intake is a cornerstone of this diet, often making up 70–80% of total daily calories, with moderate protein and very low carbs.
- Medical Roots: Initially developed as a therapeutic diet for conditions like epilepsy, though it’s now popular for weight loss and metabolic health.
Why Consider Low-Carb or Keto Diets?
Low-carb and keto diets are worth considering because they offer a wide range of potential health benefits, particularly for those looking to improve metabolic health. By reducing carbohydrate intake, these diets can help stabilize blood sugar levels, which is especially beneficial for individuals with type 2 diabetes or insulin resistance. A steady blood sugar level can reduce the risk of energy crashes and mood swings, leading to a more consistent feeling of well-being throughout the day.
These diets are also often associated with effective weight management. Carbohydrates are the body’s primary source of energy, and when they’re restricted, the body shifts to burning stored fat for fuel. This metabolic state, called ketosis (more prominent in keto diets), promotes fat loss while preserving muscle mass. Additionally, low-carb and keto diets can reduce appetite, making it easier for people to consume fewer calories without feeling deprived—a significant advantage for long-term weight maintenance.
Beyond weight and metabolic health, low-carb and keto diets may provide cognitive and cardiovascular benefits. Some evidence suggests that ketogenic diets can enhance mental clarity and focus, as the brain efficiently uses ketones for energy. Both diets can help improve cholesterol profiles by increasing “good” HDL cholesterol and lowering triglycerides. While individual responses can vary, and these approaches aren’t suitable for everyone, they’ve gained popularity as versatile tools for better overall health.
Final Thoughts
Low-carb and keto diets can be powerful tools for improving health and achieving specific wellness goals, but they aren’t one-size-fits-all. Their ability to help stabilize blood sugar levels, promote fat loss, and improve energy balance makes them attractive to many. However, their success depends on consistency and understanding how to adapt them to individual preferences and lifestyles. It’s important to approach these diets thoughtfully, ensuring that nutrient needs are met through whole, unprocessed foods like vegetables, lean proteins, and healthy fats.
That said, these diets aren’t without potential challenges. Cutting back on carbohydrates significantly, especially in keto, can lead to side effects like the “keto flu” during the transition phase. Additionally, such restrictive eating styles might not suit everyone, particularly those with certain medical conditions or dietary preferences. Consultation with a healthcare provider or nutritionist before starting can help ensure the diet aligns with personal health goals and needs.
Ultimately, the key to success lies in finding a sustainable eating pattern that supports your long-term health and happiness. Whether it’s low-carb, keto, or another approach altogether, the best diet is one that fits seamlessly into your life while providing nourishment and enjoyment. Remember, your journey to wellness doesn’t have to be perfect—it just has to work for you.