Low-carb or keto, which is it?
While both are common terms often used interchangeably they CAN be different. To determine this, we have to know what is low-carb and what is keto?
Defining the low-carb diets
Low carbohydrate diets, those low in starches and sugars, are not definitively defined. Based on my own studies of established literature and studies, I believe that a “normal” carb diet is one that is 120-150 grams of carbs per day. At this level, an otherwise healthy normal or near normal weight person probably will maintain a healthy diet, provided that they get sufficient amounts of complete protein and natural fats as well. I consider a low-carb diet as one that limits carbs to 20-50 grams per day. At this level, people who want to lose weight and/or correct some diet related metabolic issues can do so with minimal impact on the foods they eat. This happens slower than the very low-carb way of eating. Very low-carb diets, again, in my definition, are diets that have 0-20 grams per day. A carnivore diet falls into this category. At this level, it is almost guaranteed to help people lose fat fast, correct many diet related metabolic diseases and conditions, and even, for some, completely reverse these dietary conditions. Dr. Eric Westman, M.D. and Amy Berger, M.S., C.N.S. commonly call this the “prescription strength diet”.
Defining the keto diet
A keto diet means that we are on a diet that allows the liver to burn fat, thus creating ketones that we can measure in the blood. Ketones can also spill over into the urine and/or breath, neither of which is dangerous. This is commonly referred to as nutritional ketosis. Depending on the expert, therapeutic nutritional ketosis (TNK) is defined as a measured blood ketone level of 0.5-4 or 5. TNK has shown some potential benefit for brain and nerve disorders, including slowing the development of dementias and Alzheimer’s, Bi-polar disorders, seizures, etc. The more common ways of eating for a keto diet are low to very low carb foods. Yet, food choices can vary from vegan to carnivore to fasting and be ketogenic, at least for a majority of the hours in a day or a week. For therapeutic ketosis foods, most consume the very low-carb foods, which includes carnivore (meat only, or meat and cheese).
So, now that we know the similarities and differences, they are different. Low-carb diets reduce the consumption of carbs, while the keto diets produce ketones in the blood. Any diet can be either of these, whether vegan/vegetarian, Mediterranean, low-carb, or carnivore. It is simply more difficult to design a quality low-carb vegan diet than a quality low-carb or carnivore diet.
Low-carb or keto, which is right for you?
This depends on you! What are your goals? What can you tolerate for your foods? What are the social expectations of your family and social life? What are your medical conditions? What are your personal beliefs? These are all factors to consider. Some will need to eat TNK foods for medical reasons. Others may be able to consume more carbs or foods while achieving their goals.
What we do know is that calorie restriction diets do not work most of the time, at least in the long term. People get hungry when they restrict calories. And, when they get hungry, sooner or later, they eat.
Changing the food you eat does matter. It is the effect the different kinds of foods on your body that makes the difference. Our high-carbohydrate (starches and sugars) have been responsible for most of our metabolic diseases today. And, the answer to that is low-carb and ketogenic food choices. In this way, we can eat when we get hungry, and we stop when we get full.