This is one of the top questions I get asked.  There is huge difference between the two diets. Keto is strict, low carb is flexible.

How and why are they different? Is one better than the other? How do I know which one I should do?

Simple. I will answer your question with a question.  Here would be the eye roll from my wife.

 

What is your weightloss goal?

Both the Keto and Low Carb limit carbs, health benefits and limitations make these diets differ. Let’s take a look.

The basics of a ketogenic diet

A keto diet is as low carb as you can go.  However, I have heard of a diet called Caveman diet, but I do not know much about it.  There is a formula you can follow by splitting it up by macro ratios.  The percentage of carbs, protein, and fat you eat in a day. As a general rul a keto diet typically has the following.

5% Carbs

15-25% Protein

65-80% Fat

 

 I myself am on a keto diet (lazy keto diet – see more). The keto diet is very low carb, high fat diet that targets ketones for energy and fat for fuel.

I keep under 20 grams of carbs per day, however I have experimented with between 20-50 grams to find what wass right for me.

I find that being on the keto diet there are therapeutic aspects, that I myself experience. By trial and error.

When following a keto diet, the goal is to reach ketosis. When in ketosis naturally, this places your body in a state to produce ketones from fat in your liver and then your body uses fat as its main fuel source instead of carbs.

Summary

The keto diet restrics carbs per day, to put your body into a natural state of ketosis. This promotes the use of fat for fuel.  Make sure to consult a physician before starting a keto diet.

The basics of a low carb diet

A low carb diet is just that. It is a diet low in carbs …. oh and sugar!!  There are certain foods that contain high amounts of carbs and sugars like pasta, breads, and starches.  Not saying that these foods are delicious. 

Remember KETO? 20 g of carbs per day

Low Carb: between 20 – 150 g of carbs per day and higher fat.

Calories: On either diet I do not count calories. I eat until I am satisfied while watching the carb count only.

There are numerous studies that you can find online that support the health benefits of a low carb, high fat diet that limits or minimizes the amount of sugar and starches you intake.  When you avoid those, your blood sugar tends to stabilize and the levels of the fat storing insulin drop off.  This helps fat burning, feel more satisified and naturally promoting weight loss.

20% Carbs

40% Protein

40% Fat

 

I stay on the keto diet for most of my lifestyle. However, being on a keto lifestyle I need to regulate my desired weight.  If I am on full keto, I will typically weigh between 155-160lbs.   I like my weight to be about 185-190lbs. I like the way it feels, I like the way my body moves and I like the energy levels.  Once I start to notice my weight to shift lower than 180-185 lbs I will increase my carb intake to naturally and slowly return to my target goal weight.

There’s no strict definition for low carb, high fat.  Pretty much it’s like keto, but with higher carb intake. 20g-150g per day.  While still avoiding sugars and starches.

Low carbs diets have a higher amount of protein than the keto.

Summary

The low carb diet is a low carb, high-fat diet that restricts carbs per day between 50g-150g. This promotes the use of fat for fuel.  Make sure to consult a physician before starting a Low Carb diet.