Low Carb vs. Keto: What's the Difference?

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Caitlin Beale, MS, RDN" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/keto-vs-low-carb-thumbnail.jpg" } }, "headline":"Low Carb vs. Keto: What's the Difference?", "datePublished":"2019-08-29", "dateModified": "2020-06-24", "description":"Wondering if low carb or keto is right for you? Learn more about the two diets, and important differences here.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/keto-vs-low-carb-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is a low carb diet?", "acceptedAnswer": { "@type": "Answer", "text": "As the name suggests, a low carb diet restricts carbs. There are plenty of variations including paleo, Whole 30, Atkins, and of course keto. Since there is no standard definition of a low carb diet, the actual amount of carbs allowed varies depending on which plan you follow. A low carb diet is technically anywhere between 50-150g of carbs per day." } }, { "@type": "Question", "name": "Why does the low carb diet work?", "acceptedAnswer": { "@type": "Answer", "text": "People who switch to a low carb diet will often see positive health results quickly by simply making the shift away from unhealthy choices and focusing on unprocessed foods. By cutting down on carbs, you may also naturally limit extra calories. Eating foods like protein, fat, and fiber can also increase satiety, or the feeling a fullness and satisfaction after a meal, reducing cravings and overeating." } }, { "@type": "Question", "name": "What do you eat on a low carb diet?", "acceptedAnswer": { "@type": "Answer", "text": "Foods encouraged on most low carb diets: *Meat, poultry, fish, and eggs <br>*Nuts and seeds<br>*Olive, coconut, and avocado oils<br>*Avocados<br>*Non-starchy vegetables<br>*Berries and low glycemic fruits. <br>Foods limited on low carb diets:<br>*Sugar and sweets<br>*Flour, breads, pasta, and cereal<br>*Soda and juice<br>*Many packaged and processed foods<br>*Beans and legumes" } }, { "@type": "Question", "name": "Do keto and low carb diets have the same health benefits?", "acceptedAnswer": { "@type": "Answer", "text": "Keto and low carb diets share a lot of the same health benefits in research. But keto has a few additional benefits specific to its use. Aside from epilepsy research and application, the keto research for general health is more recent. More studies come out every day on the benefits, including decreased inflammation, brain health and clarity, PCOS, acne, cancer, and more." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is A Low Carb Diet?</a></li> <li><a href="#section2">What Is The Keto Diet And How Is It Different From A Low Carb Diet?</a></li> <li><a href="#section3">What Can You Eat On A Keto Diet?</a></li> <li><a href="#section4">Do Keto And Low Carb Diets Have The Same Health Benefits?</a></li> <li><a href="#section5">Are There Any Downfalls To Following A Low Carb Or Keto Diet?</a></li> <li><a href="#section6">The Bottom Line</a></li> </ul> </div> <section> <p>At first glance, the ketogenic (keto) and low carb diets seem very similar. Both focus on decreasing carb intake and share impressive research-backed health benefits. But there are a few key differences to keep in mind.</p> <p>If you are considering getting started with either diet, understanding what makes them different can help you be more successful.</p> <p>Read on to learn more as we compare the low carb and keto diets so you can choose the plan that best fits your transformation goals.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is a low carb diet?</h2> <p>As the name suggests, a low carb diet restricts carbs. There are plenty of variations including paleo, Whole 30, Atkins, and of course keto. Since there is no standard definition of a low carb diet, the actual amount of carbs allowed varies depending on which plan you follow.</p> <p>A <a target="_blank" href="https://www.warriormade.com/content/diet/standard-american-diet/" rel="noreferrer">standard American diet</a> typically suggests that 45-65% of your total daily calories should come from carbs. This equals about 225-325g of carbs per day if you are on a 2000 calorie diet^{<a target="_blank" href="https://academic.oup.com/ajcn/article/93/4/836/4597739" rel="nofollow noreferrer">1</a>}. A low carb diet is technically anything lower than this range^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/12449285/" rel="nofollow noreferrer">2</a>}. However, most plans recommend 50-150g of carbs per day^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK537084/" rel="nofollow noreferrer">3</a>}.</p> <p>Low carb diets often encourage whole, unprocessed foods with increases in whole-food sources of protein, vegetable fiber, and healthy fats.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-carb-foods-0229.jpg" alt="low carb foods"> <h3>Why does the low carb diet work?</h3> <p>While we will go into the specific health-benefits below, understanding what happens in the body when you reduce your intake of carbs can help you understand why these diet changes help transform your body.</p> <p>People who switch to a low carb diet will often see positive health results quickly by simply making the shift away from unhealthy choices and focusing on unprocessed foods.</p> <p>By cutting down on carbs, you may also naturally limit extra calories. Eating foods like protein, fat, and fiber can also increase satiety, or the feeling a fullness and satisfaction after a meal, reducing cravings and overeating^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/16380576/" rel="nofollow noreferrer">4</a>}.</p> <p>But beyond simply cutting calories like many other diet plans, low carb diets appear to work because they lower the release of a hormone called insulin in the body.</p> <p>When you eat carbs, your blood sugar rises, and insulin is released from your pancreas. Insulin signals to your body that it’s time to move sugar out of your blood (glucose) and into your cells for quick energy or to be stored as fat. This is an important process. However, if our diet is filled with processed carbs that regularly spike our blood sugar, we may end up with chronically elevated levels.</p> <p>Over time elevated levels of insulin in the body can increase the risk of high triglycerides, LDL (bad) cholesterols, and is known to be an independent risk factor for the formation of clogged arteries^{<a target="_blank" href="https://care.diabetesjournals.org/content/14/3/173.short" rel="nofollow noreferrer">5</a>}. Lowering insulin also can help support weight loss (more on the health benefits below)^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/29971406/" rel="nofollow noreferrer">6</a>}.</p> <p>On a low carb diet, you eat less of the foods that spike your blood sugar, reducing the need for your body to release insulin.</p> <h3>What do you eat on a low carb diet?</h3> <p>While the amounts of carbs vary depending on what plan you follow, these lists give examples of foods that are usually encouraged or limited on low carb diets.</p> <p>Foods encouraged on most low carb diets:</p> <ul> <li>Meat, poultry, fish, and eggs</li> <li>Nuts and seeds</li> <li>Olive, coconut, and avocado oils</li> <li>Avocados</li> <li>Non-starchy vegetables</li> <li>Berries and low glycemic fruits</li> </ul> <p>Foods limited on low carb diets:</p> <ul> <li>Sugar and sweets</li> <li>Flour, breads, pasta, and cereal</li> <li>Soda and juice</li> <li>Many packaged and processed foods</li> <li>Beans and legumes</li> </ul> <p>Even though a low carb diet does limit carbs, there is still a lot of room for flexibility within the diet. Likewise, the keto diet follows many of the same food guidelines, with just a few key differences, as we’ll discuss below.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What is the keto diet and how is it different from a low carb diet?</h2> <p>As mentioned, the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101/" rel="noreferrer">keto diet</a> is a type of low carb diet known as a “very low carb diet” in research^{<a target="_blank" href="https://academic.oup.com/ajcn/article/86/2/276/4633078" rel="nofollow noreferrer">7</a>}. Unlike the low carb diet, the keto diet not only limits carb intake but also uses high amounts of dietary fat as the primary energy source for your body.</p> <p>The ketogenic diet was originally used as a diet to help control seizures in cases of pediatric epilepsy^{<a target="_blank" href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001903.pub4/full" rel="nofollow noreferrer">8</a>}. In more recent years, it has grown as a popular diet for weight loss and other health benefits. Carbs are limited to less than 50 grams a day, while fat comprises anywhere from 65-75% of total calories, and protein ranges from 20-30%.</p> <p>Carbohydrates are turned into glucose in the body. Glucose is used for energy or stored as fat. When you limit carbs on the keto diet and increase fat intake, the body can make an alternative energy source called ketones. Ketones are formed in the liver and the process is called <a target="_blank" href="https://www.warriormade.com/content/diet/how-long-does-it-take-to-get-into-ketosis/" rel="noreferrer">ketosis</a>. Ketones can provide energy for nearly every cell in your body^{<a target="_blank" href="https://academic.oup.com/ajcn/article/86/2/276/4633078" rel="nofollow noreferrer">9</a>}.</p> <p>Like low carb, the keto diet encourages healthy, unprocessed foods. With the decrease in carbs, the body will also produce less insulin as you learned above, so the keto diet provides those same, insulin-lowering benefits.</p> <p>You may have heard that keto transforms your body by becoming more efficient at burning fat. This refers to the fact that when ketone bodies are formed, the primary fuel sources for the body are fatty acids from dietary fat but also the fat stores in your body^{<a target="_blank" href="https://academic.oup.com/ajcn/article/86/2/276/4633078" rel="nofollow noreferrer">10</a>}. So when glucose is no longer readily available, the body is smart and switches to using your own fat for energy, which can help you lose weight.</p> <p>The good news is that there are many delicious foods you can enjoy while following the keto diet that help your body get into ketosis.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-diet-health-benefits-0229.jpg" alt="keto diet health benefits"> <h2 id="section3">What can you eat on a keto diet?</h2> <p>As mentioned, the food list for the keto diet is very similar to the low carb diet. The main difference is the emphasis on fat and the stricter reduction of carbs.</p> <p>Foods encouraged include:</p> <ul> <li>Meat, fish, poultry, and eggs</li> <li>Nuts and seeds</li> <li>Low carb vegetables (leafy greens, broccoli, cauliflower, cabbage) </li> <li>Berries and other <a target="_blank" href="https://www.warriormade.com/content/diet/keto-fruit/" rel="noreferrer">low carb fruits</a></li> <li>Olive, avocado, and coconut oils</li> <li>High-fat dairy including butter, cheese, and <a target="_blank" href="https://www.warriormade.com/content/diet/ghee-vs-butter/" rel="noreferrer">ghee</a></li> </ul> <p>Foods limited on a keto diet:</p> <ul> <li>Grains</li> <li>Corn</li> <li>Sugar and sweeteners like honey, maple syrup</li> <li>High glycemic index (GI) fruit</li> <li>Root vegetables and tubers</li> <li>Beans and legumes</li> </ul> <p>As you can see, while the low carb diet leaves room for some carb intake, the keto diet limits most carbs in order for ketosis to happen. This makes it more of a restricted diet than other low carb diets.</p> <p>Some people have no trouble restricting carbs, while others have a harder time. If you are new to any type of diet or lifestyle change, it will take time to form new habits. But the positive changes to your life are most often worth the effort.</p> <p>Whether low-carb or keto feels right to you, both diets support several positive health outcomes.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Do keto and low carb diets have the same health benefits?</h2> <p>Keto and low carb diets share a lot of the same health benefits in research. But keto has a few additional benefits specific to its use.</p> <p>Aside from epilepsy research and application, the keto research for general health is more recent. More studies come out every day on the benefits, including decreased inflammation^{<a target="_blank" href="https://www.nature.com/articles/nm.3804" rel="nofollow noreferrer">11</a>}, brain health and clarity^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/31085911/" rel="nofollow noreferrer">12</a>}, PCOS, acne, cancer, and more^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/23801097/" rel="nofollow noreferrer">13</a>}. We know that healthy diet changes are beneficial for people, but the potential far-reaching benefits specifically for keto is a big reason it has gained popularity in recent years.</p> <p>Low carb and keto share some important health benefits including:</p> <ul> <li><strong>Body Transformation</strong>: Some studies show that low carb diets (including keto diets) appear to be better than other methods to support weight loss short-term^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16476868" rel="nofollow noreferrer">14</a>}. People following low carb diets may actually burn more calories than people following a higher carb diet while still eating the same amount of calories^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/30429127/" rel="nofollow noreferrer">15</a>}. While scientists aren’t exactly sure why this happens, they think it may be due to alterations in hormonal responses to the diet changes that affect the way we burn calories.</li> <p>This same change in hormonal response may also help with appetite suppression. Part of the reason that keto may be successful for helping people transform their bodies is they don’t feel as hungry while on the diet. One study found that this change in hunger is because of alterations in hormones that regulate appetite^{<a target="_blank" href="https://www.nature.com/articles/ejcn201390" rel="nofollow noreferrer">16</a>}. Since typically dieting can trigger these hormones to signal hunger to our brain, this study suggests that keto can help with long-term weight loss.</p> <li><strong>Heart disease risk factors</strong>: Low carb, high protein diets may be more effective than low fat or low-calorie diets at reducing heart disease risk. Low carb diets were associated with improvements in HDL cholesterol (good cholesterol), triglycerides, and blood pressure^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/18700873/" rel="nofollow noreferrer">17</a>}. Another study showed similar results, but also reported small reductions in LDL (“bad”) cholesterol and total cholesterol.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/" rel="nofollow noreferrer">18</a>} <p>Keto has been shown to significantly drop triglycerides in multiple studies, while also increasing HDL^{<a target="_blank" href="https://insight.jci.org/articles/view/128308" rel="nofollow noreferrer">19</a>}. LDL and total cholesterol do appear to rise in some cases, but the size of the LDL particles tend to be larger. This is important because smaller, dense LDL particles are considered more of a risk factor for heart disease than the larger ones.</p> <li><strong>Diabetes and insulin resistance</strong>: Low carb diets have consistently shown reductions in diabetes risk, decreases in the need for diabetes medications, and improvements in insulin resistance^{<a target="_blank" href="https://www.sciencedirect.com/science/article/pii/S0899900714003323?via%3Dihub" rel="nofollow noreferrer">20</a>}. This makes sense as you eat less of the foods that raise your blood sugar. </li> <p>The same results are seen with the keto diet which also significantly lowers fasting blood glucose, even without weight loss, as compared to low-fat diets.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/31217353/" rel="nofollow noreferrer">21</a>}</p> </ul> <p>The research on low carb and keto diets continues to grow every day, many studies boasting impressive outcomes. Even with all of these benefits, though, it will be important to pay attention to long-term observations. As the research comes out, it will help us better understand who may respond best to each type of low-carb diet plan.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/low-carb-vs-keto-0229.jpg" alt="low carb vs keto"> <h2 id="section5">Are there any downfalls to following a low carb or keto diet?</h2> <p>Low carb diets are safe when followed correctly with real, nutrient-dense, whole foods. Following a low carb or keto diet is more than adding extra bacon to your meals, as some may believe. </p> <p>Focusing on the foods you keep in your diet is almost as important as the foods you take out. If you cut carbs, but still eat processed meats and inflammatory oils without vegetables, you will negate the positive health benefits.</p> <p>That said, there may be some people who do better with a more moderate carb diet. For example, while the ketogenic diet can help with type 2 diabetes, some people may respond differently. Several studies on mice suggest that following the diet long-term can cause short-term insulin resistance.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/30089335/" rel="nofollow noreferrer">22</a>}</p> <p>Women’s hormones are also sensitive to restricting carbs, as seen in a mouse study where male mice following the keto diet lost weight, but the women gained.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/" rel="nofollow noreferrer">23</a>} Women may respond differently than men, and sometimes do better cycling between moderately low carb and keto ("very low carb") diets.</p> <p>Fatigue can also be an issue for some people who follow keto strictly long-term, especially those who participate in high-intensity exercise programs. And while some people thrive on the keto diet, others may need an increase in carbs, so the body doesn’t feel overly stressed. For some people, undereating carbs can lead to the production of the stress hormone cortisol, which can raise blood sugar and store fat^{<a target="_blank" href="https://academic.oup.com/jcem/article/92/11/4480/2598960" rel="nofollow noreferrer">24</a>}. It may just mean a difference of including a few extra carbs to balance the body’s response.</p> <p>Like any diet, you want to make sure to check with a health care practitioner before you start. Also, following a guided program or working with someone who specializes in these diets can help you reach your goals without missing out on any critical vitamins and minerals.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <h2 id="section6">The bottom line</h2> <p>By now, you may be asking: is keto or low carb better for you? The answer depends on you as an individual and your goals.</p> <p>There is minimal research available comparing keto to a more standard low carb diet. The truth is that there is no one best diet for everyone because everyone responds differently. </p> <p>As you have learned, both diets have health benefits backing their use. Some people will do well on long term keto diets. In contrast, others may be able to achieve the results they want with a less restrictive low carb diet. And while some people adapt to a keto diet and feel reduced cravings, others may just not feel well or crave more carbs.</p> <p>Keto diets may provide a few additional health benefits and accelerate weight loss. But a low carb diet may be easier to follow for those who feel that keto is too restrictive.</p> <p>If you still aren’t sure which is best for you, don’t be afraid to choose one to try for at least a month or two and see how you feel. You can always adjust based on how your body responds. </p> <p>The best diet is the one that makes you feel good and that you can sustain long-term while achieving the results you want.</p> </section> </article>