The Truth About Keto and Lowcarb Diets

There’s a lot of debate out there about which diet is better for weight loss and overall health – low-carb or keto? While both diets have their pros and cons, I’m here to set the record straight about what these diets are really like.

Lowcarb diet vs Keto

A keto diet is a very low-carbohydrate way of eating that is becoming increasingly popular as a means to lose weight and improve health. The keto diet is based on a principle called ‘ketosis’, which is when the body starts to burn fat for energy instead of carbohydrates. When you eat a keto diet, your body enters a state of ketosis, which means that it starts to burn fat for energy instead of carbohydrates. The keto diet has become popular for weight loss because it helps people to lose weight quickly and effectively. There are many different types of keto diets, but the most common one is the ‘standard’ keto diet, which involves eating less than 50 grams of carbohydrates per day.

There are many potential benefits of following a keto diet, including:

• Weight loss: One of the main reasons people try a keto diet is for weight loss. Keto can help you lose weight quickly and effectively.
• Increased energy levels: When your body burns fat for fuel, it produces ketones, which are a type of energy molecule that can help you feel more energetic.
• Improved mental clarity: Some people find that they have better mental clarity and focus on a keto diet. This could be due to the increased production of ketones, which have been shown to have some brain-boosting effects.
• Reduced inflammation: Aketo diet can help to reduce inflammation in the body, which could lead to reduced risks of some chronic diseases such as heart disease and type 2 diabetes.

What are the benefits of a keto diet?

There are several potential benefits of following a keto diet, including:

• Weight loss: A keto diet may lead to weight loss due to increased fat burning and decreased appetite.
• Increased energy: Fat is a more efficient fuel than carbs, so you may feel more energetic on a keto diet.
• Improved mental clarity: Keto-adaptation may improve mental clarity and focus.
• Reduced inflammation: A keto diet can help to reduce inflammation throughout the body.
• Reduced risk of disease: Following a keto diet may help to reduce the risk of some chronic diseases, such as heart disease and type 2 diabetes.

What are the risks of a keto diet?

The keto diet definitely has its risks. You might end up feeling lightheaded and fatigued, have trouble sleeping, experience muscle cramps and gastrointestinal issues, or even develop nutrient deficiencies. Plus, because the diet is so high in fat, it’s easy to accidentally consume too many calories, which can lead to weight gain.

How to start a keto diet?

If you want to try a keto diet, start by limiting yourself to 20-30 grams of carbs per day. That could mean eating only vegetables and some low-carb fruits like berries. Once you’re able to handle that, you can cut back on carbs even more and eat like Volek and Phinney do — 75% of your calories from fat, 20% from protein, and 5% from carbs.

What to avoid on a keto diet?

When in doubt, say no to processed food. This includes packaged meals, takeout, and fast food. Most of these foods are very high in carbs and low in nutrition. Avoid sugary drinks like soda, juice, and sports drinks. Stick to water, unsweetened iced tea, coffee, or sparkling water. Limit your intake of fruit. While whole fruits are packed with vitamins, minerals, and fiber, they do contain sugar. If you’re following a strict keto diet, limit your fruit intake to a few servings per week.

Be cautious of “low-fat” or “diet” foods. These are often loaded with carbs and sugar. Say no to unhealthy fats like vegetable oils, margarine, and shortening. These oils are highly processed and can cause inflammation in the body. Avoid grains like wheat, rye, corn, oats, rice, and barley. This includes breads, pastas, cereals, crackers, chips, muffins, etc.

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Jay Stallings

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