Which Diet Is Right for You?

A low-carb or keto diet focuses on eating fewer carbohydrates, the main nutrient source of sugar in foods and drinks, and the similarities between the two stop there. The low-carb diet restricts the amount of carbs you eat daily. The keto diet is stricter by reducing carbohydrates while prioritizing high-fat food. 

People follow a low-carbohydrate or keto diet for different reasons. Some eat fewer carbs to lose weight, while others restrict their carbs to improve blood sugar levels. Depending on your needs and health goals, one diet may be better than the other, or neither may be appropriate.

A low-carb and keto diet share similarities, but their approach to restricting carbohydrates differs. People following these eating patterns may experience many of the same health effects. The differences may cause you to favor one over the other, if one at all.

Similarities

A low-carb diet and the ketogenic diet are both ways to decrease the amount of carbohydrates per day. They limit carbohydrate-rich foods like bread, pasta, grains, and sugary snacks. Instead, encourage protein-rich foods and healthy fats like avocados, nuts, vegetables, and meats.

More research is still necessary to better understand their long-term health effects. Reducing carbohydrate intake has definitive short-term benefits, like improved appetite control, energy levels, and weight loss.

Differences

A low-carb diet is very similar to the keto diet. Their main difference is the amount of carbohydrates allowed per day.

Low-carb diet: Allows more flexibility, recommending 20-120 grams of carbs daily.
The low-carb diet is also less strict than the keto diet, and weight loss is possibly slower.

Keto diet: Restrictions are more severe. It is limited to around 20-50 grams of carbs daily on the keto diet. Carbohydrate intake is so low on the keto diet, making you more likely to enter ketosis. During ketosis, the body burns fat for energy instead of sugar. This is often why the keto diet is linked to rapid weight loss.

When deciding between a low-carb diet and the keto diet, consider what’s best for your needs. Think about how easy the diet is to maintain, how it works with your lifestyle, and how it can support your health.

If your healthcare provider recommends reducing your carbohydrate intake, talk with them about how many carbs you need for basic bodily functions. If you need more wiggle room, a low-carb diet may be more appropriate than the keto diet. A low-carb diet allows you to eat more carbs, giving you daily flexibility.

The keto diet is often stricter when it comes to daily intake. Because of this, it may offer faster weight loss.

It’s important to consider the health risks of restricting your intake on the keto diet. Reducing carbohydrate intake, especially to the extent keto requires, can put you at risk for nutrient deficiencies. Those prone to low blood sugar, electrolyte imbalances, and digestive issues should carefully consider carbohydrate restriction.

A low-carb diet will look different for everyone, and people try it for different reasons. It typically restricts foods like bread, pasta, rice, and sugary snacks entirely or portion sizes and focuses on eating more protein, such as meat, eggs, and fish, and healthy fats, like avocados and nuts.

You can eat whatever carbohydrates you like if they fall within the target range of 20-120 grams. The body burns fat instead of sugar for energy when eating fewer carbohydrates. Restricting your carbohydrates can support weight management and may help balance your energy levels throughout the day.

Other benefits of a low-carb diet may include:

• Balanced blood sugar levels
• Lower feelings of hunger
• Fewer food cravings
• Improved cholesterol levels

The keto diet is very low-carb, limiting carb intake to as few as 20 grams of carbs daily. Most people eat around 50 grams daily. To understand how extreme that restriction is, research shows the brain needs around 120 grams of carbs daily for brain function.

When eating so few carbs, the body is likely to enter ketosis. During ketosis, the body breaks down fat into ketones and uses them for fuel. The body makes ketones when it doesn’t have enough glucose (sugar) for energy. This can happen when insulin (a hormone that lowers sugar) is low during fasting, very low-carbohydrate diets, prolonged exercise, or uncontrolled diabetes.

The keto diet allows foods like meat, cheese, eggs, and healthy fats. Research shows it offers short-term success for weight management and blood sugar control. Other potential benefits of the keto diet may include improved appetite control and fewer food cravings.

Long-term effects are questionable compared to its risks, including:

• Nutrient deficiencies
• Constipation or diarrhea
• Bloating
• Muscle loss
• Kidney stones
• Heart disease
• Cognitive (thinking and processing) difficulties

Low-carb and keto diets can help with weight loss by reducing the number of carbohydrates consumed daily. Reduced carbohydrate intake makes your body more likely to burn fat fast, control blood sugar better, and reduce cholesterol levels.

It’s important to remember these diets can:

• Cause harmful side effects: Common side effects of reducing carbohydrate intake may include fatigue, constipation, nausea, diarrhea, and mental fog. The keto diet can cause the “keto flu,” which can include the previously mentioned symptoms plus headaches, dizziness, gastrointestinal discomfort, decreased energy, feeling faint, and changes in heartbeat.
• Lack fiber: Both diets often don’t have enough fiber, which is important for gastrointestinal health (the health of the esophagus, stomach, small and large intestine, and rectum). You may notice changes in your digestion after reducing your carbs.
• Limit food variety: These diets can lack certain vitamins and minerals, leading to long-term nutrient deficiencies. Eating various food types is important to make sure you get all the nutrients the body needs.

Consider talking with your healthcare provider or a nutritionist before starting a low-carb or keto diet. A dietitian nutritionist is a healthcare professional who specializes in nutrition and diet. They can offer guidance on nutrition needs and discuss how carbohydrates play a role in meeting your health goals.

Low-carb and keto diets, which lower your overall carbohydrate intake, may support weight management and better blood sugar control. A low-carb diet allows you to consume more carbs daily and gives more flexibility in your food choices. The keto diet is very strict and only allows for minimal carbohydrate intake.

Both may offer short-term success, but more research is necessary to understand if their long-term effects outweigh potential risk. Before trying either diet, consider reaching out to a nutritionist to see if either will work for your current lifestyle and goals.