Weight loss has been a hotly debated topic since people started talking about it. Lately the conversation shifted to Weight Loss Macros and what is the best combination of carbohydrates, protein and fat. In this article, we’re going to look at two low-carb alternative diets and try to decide which is the best: Keto versus Low-Carb Diet?
Before we start, it is important to note that an extreme diet must be done in order to lose weight is almost never a long-term solution. Aside from the obvious psychological stresses that come with constant hunger, low-calorie diets slow your metabolism down, and when people eat less they often cut essential micronutrients from their diets as well.
• • Get ready for 2021: Our Best At Home Workouts And Dieting Tips To Get You In Shape
A smoother transition can help the body adapt efficiently. As opposed to switching from a high-carbohydrate diet to a strict keto diet, dieters should consider gradually reducing their carbohydrate intake and increasing their dietary fat consumption. In this way, they not only learn more about the food they eat, but also give the body time to switch to the new source of energy.
We asked experts on the subject, Rami and Vicky Abrams, co-founders of So nourished and low-carb experts to shed some light on the keto versus low-carb diet debate. They live and breathe all keto and have published a number of books on the subject, including Keto Diet for Dummies and Keto desserts for dummies.
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(Image credit: Getty Images)
What is a keto diet?
With keto, the body burns fat instead of carbohydrates. This has a number of health benefits such as decreased “bad” cholesterol levels and decreased blood sugar and insulin levels. Another “side effect” of keto is its rapid loss at the beginning: This is because “low-carb diets remove excess water from your body, lower insulin levels, and result in rapid weight loss for the first week or two”. according to Healthline.
“Imagine your day full of high-fat and low-carb foods like meat and fish, cheese, eggs, nuts, low-starch vegetables, low-sugar fruits, and delicious keto desserts,” adds the So Nourished team. In addition to low carbohydrate levels, moderate protein consumption is recommended for keto. The actual amount will depend on your activity level and metabolism.
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What are the pros and cons of a keto diet?
The So Nourished team explains, “Not only is keto a more efficient way to strengthen your body. You can also experience a number of benefits, from weight loss, decreased inflammation, mood improvements, more stable blood sugar levels, to reversing diseases like type 2 Diabetes and PCOS. A ketogenic diet can also help reduce risk factors for heart disease, stroke, Alzheimer’s, epilepsy, and more. “
As for the cons, some people may develop the keto flu the first time they get full keto. It is a result of the body getting used to the new type of fuel (carbohydrates to fat). Symptoms can include headache and irritability, but in more severe cases constipation, nausea, and even vomiting. All of these side effects can pass soon after the body adjusts to using primarily fat for fuel.
As mentioned above, keto results in rapid weight loss as the body releases some water. However, the initial rapid weight loss can end abruptly as the body gets used to the new diet. This could lead some people to give up the diet, go back to a high-carbohydrate diet, and gain weight again shortly afterwards.
Going keto isn’t all about nausea and constipation, however. “While the length of time it takes to adapt to a keto diet varies, the process begins after the first few days,” very healthy health reports“Then, after about a week to 10 days, many low-carb people suddenly feel the positive effects of the keto adjustment. They report improved mental focus and concentration as well as more physical energy.”
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What is a Low Carbohydrate Diet?
Keto is kind of a low-carb diet: “The main difference is the amount of carbohydrates you allow in your daily diet,” explains Nourished. “Keto dieters stick to about 25-50 grams of carbohydrates per day, while the low-carb diet is broader and broader and could be slightly lower than the Standard American Diet (SAD), which has around 225-325 grams of carbohydrates.”
Notice the difference between SAD and keto carb levels. Following a strict keto diet, either for medical or other reasons, means cutting down on carbohydrate intake to one-tenth of what you might otherwise eat for a day.
How low are 25 grams of carbohydrates? 100 grams of banana contain approximately 23 grams of carbohydrates. If you’ve had a banana in the morning and want to make sure you stay within the low carbohydrate levels required for strict keto, you can’t eat anything else that contains carbohydrates for the rest of the day.
(Image credit: Getty Images)
What are the pros and cons of a low-carb diet?
A low-carb diet may not have the same effect on your body as keto, because just cutting down on carbohydrates doesn’t necessarily put your body into ketosis, a state in which fat is primarily used for fuel. On the other hand, if your primary goal is to lower blood sugar levels and improve the gut microbiome, as long as you are supplying your body with healthy carbohydrates from high fiber vegetables, legumes, and nuts, a low-carb diet can be a healthier option.
“It’s a handy way to add more veggies to your diet, as you’d likely replace your carbohydrate-filled favorites with low-strength vegetarian side dishes (think cauliflower puree or spaghetti squash noodles),” adds So Nourished.
Which One Is Better For Long Term Weight Loss?
So nourished Coupons for Keto: “Keto is undoubtedly a better way to lose weight. People who eat keto all day see it as a lifestyle, not a diet, that makes it easier to stick to.”
“If you cut carbs slightly on a low-carb diet, you are not changing your lifestyle enough to rewire your body and burn fat for fuel. You still depend on carbohydrates for energy. Even if your body doesn’t give.” enough energy, the diet is no longer sustainable. Keto promotes fat consumption for energy – you will never run out of delicious, healthy foods to nourish and strengthen your body, “adds So Nourished.
That said, a low-carbohydrate diet has its benefits, but the extent of the change depends on the body’s response to carbohydrates and fat. Some DNA tests, like that NGX DNA testcan tell you how well your body is using carbohydrates and fat. Most of the time, the body (genetically) favors one over the other, but in some cases it may be able to switch from carbohydrates to fat more easily.
If so, “just” low carbohydrates could have effects similar to full keto. In general, reducing carbohydrates (and sugar) can help lower blood sugar levels and keep you eating more sustainably overall.
Which ones are recommended for muscle building / endurance training?
So Nourished explains, “Because fat is a more stable and long-lasting source of energy than carbohydrates, it is great for endurance training. It can also help build muscle. However, a standard diet can help you move more explosively and build muscle.”
Chris Froome famous attributes his success in cycling to a low-carb diet (along with hard work and other factors), and has won three Tour de France titles, which seems to underscore the benefits of a low-carb diet – and therefore keto – in cardio training.
However, especially in strength training, carbohydrates are required to accelerate regeneration and support muscle building. Rigorous keto does not provide your body with enough carbohydrates to help it bloat.
Some devices, such as Lumenscan help you determine and recommend the right amount of carbohydrates and fat to lose weight or gain muscle. According to its website, “Lumen uses a CO2 sensor and a flow meter to determine the concentration of CO2 in a breath. This indicates the type of fuel your body is using to produce energy.”
Get ready for 2021!
This is part of T3 Fit for 2021 Program that will run throughout January. We would like to give you tips on diet, lifestyle and exercise to help you prepare for what is sure to be a difficult year. We can guarantee one thing: it will be better than last year. And hopefully we’ll help you get the most of it.
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