Low Carb Vs. Keto for Weight Loss
Low carb versus keto for weight loss: Are they comparable or is one dietary program superior to another? What are the differences and similarities between these two diets? So many doctors are against the ketogenic diet. In contrast, dieters claim a high-fat low-carbohydrate diet is the only effective way to lose weight.
There is so much controversy regarding low carb vs. keto that it has left me confused. Are you opposed to low-carb or in favor of it? What are your thoughts? Which dietary regimen is best for weight loss, sustainability and health?
I am weighing the pros and cons of a low-carb vs keto diet so I don’t become a yo-yo dieter and re-gain more than I lost.
Answers ( 3 )
The debate over keto vs. low-carb is nonsense, it’s calories in vs calories out that matters. A daily calorie deficit must be achieved to reduce body weight. You can eat whatever you like and lose weight. You can be on a cupcake diet and burn fat.
My doctor says I have Hashimoto’s disease. I am subclinical hypothyroid. My T3 reverse (RT3) is clinically high (RT3 30 ng/dL). My fasting glucose level is not optimal. Even my testosterone is subpar. But despite everything I still manage to achieve sub-10% body fat at the age of 46.
I have been bodybuilding for 30 years. I eat good but not perfect. I follow a low-carb diet—a typical bodybuilders diet (high protein, low carb, low fat). But not in a million years would I go on a ketogenic diet. I enjoy adding full-fat milk and sugar to my two cups of coffee per day. I could never go without adding ketchup to my salmon or subtract Lay’s Wavy BBq chips from my diet. But that’s what makes my diet successful—I enjoy what I eat.
Just restrict yourself to small amounts of healthy foods in order to lose weight. Maybe that means your calorie deficit is 1400 per day, maybe it’s much less.
The ketogenic diet is a high-fat diet, moderate protein and low carbohydrate. It involves consuming calorie dense foods. One gram of fat contains 9 calories versus 4 calories in one gram of carbs.
Since the keto diet is fairly calorie-dense you will obtain a high amount of calories from a single serving. That means less food will fill up your stomach. Instead, choose nutrient dense foods like blueberries, turkey breast, spinach, etc.
The concept of weight loss is really simple no matter what nutritional plan you choose. Just keep cutting calories until your body enters fat burning mode.
The hardest part of dieting is suppressing appetite. Contrary to popular belief, ketosis doesn’t do much to suppress hunger or sugar craving. Although, you can have small amounts of sugar on a low carb diet and that might be enough to satisfy your craving.
When I first read about keto dieting I had this misconception that you could only lose weight if you consumed less than 20 grams of carbs per day. I did lose weight but the diet was so difficult that I failed my diet after 30 days and gained all the weight back.
Then I realized that it’s really about calories in vs calories out. I lost 50 pounds on a low-carb diet and kept it off.