Keto and Low Carb Healthy Food Choices

You won't have to look far to find keto and low-carb food options. In the past couple years, low-carb diets have grown in popularity. With the purported health benefits such as weight loss, more energy, and an array of delicious keto recipes, it's hard not to want to give it a try. But what exactly is the difference between a keto diet and a low-carb one? Is it possible to get enough nutrients on either? And are the health benefits true? Let's find out!

What a Ketogenic Diet?

According to the Epilepsy Foundation, the classic Ketogenic Diet (aka Keto) was "developed a century ago to manage seizure disorders". This restrictive diet reduces the amount of carbs you eat drastically, and prioritizes consuming higher fats and moderate protein. Breaking it down, a keto diet means you get 20% of your calories from carbs and proteins, and 80% from fats.

The whole point of a keto diet is to get the body into a state called ketosis. During ketosis, the body's metabolism burns fat as the primary source of energy, rather than relying on glucose from carbohydrates. By dramatically reducing the intake of carbs, the body is forced to use its fat stores for fuel, which can lead to weight loss and improved overall health. The process of converting fat into ketones involves the liver breaking down fatty acids into molecules called ketone bodies, which can then be used by the body as a fuel source. These ketones are transported to different tissues in the body, including the brain, where they are used for energy.

While ketosis can provide benefits such as fat burning and improved mental clarity, it can also have potential side effects including bad breath, fatigue, and constipation. The NCBI notes that some symptoms of ketosis include "increased thirst, dry mouth, frequent urination, and decreased hunger or appetite". Testing for ketosis can be done using various methods, such as keto testing strips to measure ketones in urine, or a breath analyzer to measure acetone levels in the breath.

The Keto diet is known for its potential to stabilize blood sugar levels, reduce appetite, and promote fat burning. Additionally, it has been associated with various health benefits, including improved heart health, better mental clarity, and increased energy levels. A keto and low carb diet can be utilized for weight loss, managing certain medical conditions like diabetes, or simply as a long-term dietary approach for overall health and wellness.

What is a Low Carb Diet?

Similar to the Keto diet, a low carb diet also focuses on minimizing starchy foods and carbs and instead emphasizes foods high in protein, healthy fats, and non-starchy vegetables. A low-carb diet also aims to moderate insulin levels, lower blood sugar levels, and improve insulin sensitivity, making it beneficial for managing type 2 diabetes. By reducing carbohydrate intake, the body is forced to use fat for energy, leading to weight loss and improved metabolic health.

For a low-carb diet, the recommended daily intake of carbohydrates per day is typically around 50 grams of carbohydrates, or 5-10% of total calorie intake. The majority of daily macronutrient intake should consist of protein and healthy fats, with about 20-30% and 50-60%, respectively.

Foods suitable for a low-carb diet include lean proteins like chicken, fish, and tofu, healthy fats such as avocados, nuts, and olive oil, non-starchy vegetables like spinach, broccoli, and cauliflower rice, and certain complex carbs from fruits like berries and apples. These foods are lower in carbohydrates and can help maintain stable blood sugar levels while providing essential nutrients.

What's the Difference Between Keto and Low Carb Diets?

The main difference between keto and low-carb diets is the specific daily carb limits. On a keto diet, the intake is typically limited to around 20-50 grams of carbohydrates daily, with a focus on consuming high amounts of healthy fats and moderate protein. A low-carb diet, on the other hand, allows for a slightly higher daily carb intake, usually around 50 or more grams, with an emphasis on reducing overall carb consumption.

Both diets have various health benefits, including improved weight loss and overall health. The keto diet is known for its ability to put the body into ketosis to burn fat for energy. Low-carb diets can also result in weight loss by regulating blood sugar levels and reducing hunger and cravings.

Both diets offer numerous health benefits and can be effective for weight loss. By incorporating healthy food choices like lean meats and leafy greens, people can successfully adhere to these dietary approaches while improving their overall well-being.

The Health Benefits of Keto/Low Carb Diets

The keto diet and low carb count offer numerous health benefits. Both diets have been shown to lower insulin levels and improve cardiovascular disease risk factors such as high cholesterol, high triglyceride levels, and high blood pressure. They also have potential benefits for cancer patients, as some studies suggest that reducing carb intake can slow tumor growth. Additionally, both diets have been linked to improvements in brain health, with potential benefits against Parkinson's disease, epilepsy, and Alzheimer's disease, according to the NCBI.

It's important to note that "although there are several theories as to why keto diets promote weight loss, they have not been consistently demonstrated in the research," according to Cambridge. There aren't many long-term studies on Keto about its weight loss properties, but it does seem to be more effective at weight loss than low-fat diets.

Starting a strict low carb diet can lead to some side effects, often referred to as the "keto flu." This can include fatigue, dizziness, and headaches as the body adjusts to using ketones for energy instead of glucose. It's important to gradually transition into a low carb diet to minimize these effects.

What Are Some Basic Guidelines for a Keto/Low Carb Diet?

In order to effectively follow the keto diet, there are some basic rules and principles that are important to keep in mind. These rules include limiting carbohydrate intake, focusing on healthy fats, incorporating moderate amounts of protein, avoiding processed foods and sugar, staying hydrated, and tracking macronutrient intake. By following these essential guidelines, individuals can successfully transition their bodies into ketosis and experience the potential health benefits associated with the keto diet, such as weight loss and improved energy levels.

Understanding and implementing these basic rules for keto are crucial for anyone looking to achieve success and see positive results while following this specific dietary approach.

The Role of Carbohydrates in the Body

Carbohydrates are the body's go-to source of energy. When carbohydrates are consumed, they are broken down into glucose, which is then used by the body for immediate energy or stored in the muscles and liver as glycogen for later use. This energy is essential for normal muscle and organ function, including the brain, which relies solely on glucose for energy. When taking on a low-carb or ketogenic diet, the European Journal of Clinical Nutrition describes that you essentially "deprive the body of its main source of energy, it will find an alternative source"... ketones!

Generally, it is recommended that carbohydrates make up about 45-65% of total daily calories. But for low carb count, it should be less than 10% total daily calories.

The Importance of Fat for Energy

In a low-carb diet, fat plays a crucial role in providing energy for the body. By reducing carbohydrate intake, the body relies on fat for fuel, a state known as becoming "fat adapted." This process allows the body to efficiently burn stored body fat for energy, making it an effective way to promote weight loss and improve overall energy levels.

Incorporating healthy fats into a low-carb diet is essential for maintaining a balanced and satisfying meal plan. Sources of healthy fats include butter, coconut oil, avocado oil, nuts, seeds, and fatty fish. These fats provide a concentrated source of energy, support nutrient absorption, and help regulate hormone production. Cheese is also an excellent source of fat as it has zero carbs, is protein-rich, and high in calcium. However, the American Heart Association warns that people on a low-carb or keto diet limit their cheese consumption to prevent risk of heart disease.

By including these healthy fats in a low-carb diet, individuals can benefit from sustained energy levels, improved mental clarity, and better appetite control. Additionally, these fats can aid in the process of becoming fat adapted, making it easier for the body to switch to burning stored body fat for fuel. Therefore, prioritizing healthy fats in a low-carb diet is crucial for optimizing energy levels and overall health.

Protein Requirements on a Keto and Low Carb Diet

Protein is an essential nutrient in both keto and low carb diets, playing a crucial role in maintaining muscle mass, supporting metabolic function, and promoting satiety. The recommended amount of protein to consume on a keto or low carb diet is typically around 20% of total daily calories, which can equate to approximately 0.6-1.0 grams of protein per pound of body weight. The best healthy sources of protein for these diets include lean meats, poultry, fish, eggs, and plant-based options such as tofu, tempeh, and certain nuts and seeds.

In these diets, protein plays a key role in supporting ketosis and stabilizing blood sugar levels. Adequate protein intake helps to prevent muscle breakdown. According to the NCBI, "protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis" in a process called gluconeogenesis. Additionally, consuming protein with low carb meals can help to minimize blood sugar spikes and promote a steady release of energy throughout the day.

Overall, meeting the protein requirements on a keto or low carb diet is essential for supporting overall health, maximizing performance, and sustaining long-term adherence to these dietary approaches.

Getting Started with a Keto and Low Carb Diet

Transitioning into a keto and low carb diet can be done gradually by reducing carb intake while increasing the consumption of protein and healthy fats. Start by cutting out high-carb, starchy foods like bread, pasta, and sugary snacks, and replacing them with lean meats, fish, eggs, and plenty of non-starchy vegetables. Healthy fats like avocados, nuts, and olive oil can also be incorporated into meals.

For both keto and low-carb diets, healthy food choices include lean meats, such as chicken, turkey, and beef, as well as fatty fish like salmon and sardines. Leafy greens, such as spinach, kale, and lettuce, are also excellent options, along with unsweetened dairy products like Greek yogurt and cottage cheese.

There are various low-carb diet programs to consider when starting a low-carb diet, such as Atkins, Dukan, and Banting. These programs provide structure and guidelines for reducing carbohydrate intake and increasing the consumption of protein and healthy fats, making it easier to transition into a low-carb lifestyle.

Using a nutrition app can be extremely beneficial when following a low carb or keto diet. It can help track carbohydrate intake, monitor macro and micronutrient consumption, and choose foods high in vitamins and minerals. The app can also provide helpful tips and recipes to ensure a well-rounded and nutritious low-carb diet.

By gradually transitioning to a low-carb lifestyle, following a specific diet program, and utilizing a nutrition app, it can become easier to adapt to a keto or low carb diet while ensuring proper nutrition. Plus, it helps that more and more healthy restaurants like Bolay serve keto and low-carb food options.

Keto FAQs

1. What is the keto flu?

The keto flu refers to a collection of symptoms that some people experience when they first start the ketogenic diet. Harvard outlines symptoms of the keto flu may include "headache, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea," and sometimes bloating from excess water weight, which typically goes away after a week of ketosis as the body adapts to the drastic change in diet and the shift from burning glucose to burning ketones for energy.

2. What are the potential benefits of a keto diet?

Some potential benefits of the keto diet include weight loss, decreased blood pressure, improved blood sugar control, and increased mental clarity and focus. Additionally, many people report feeling more satiated and experiencing fewer cravings on a ketogenic diet.

3. Will I lose muscle mass on a keto diet?

If you are consuming enough protein and engaging in regular strength training, you can minimize muscle loss on a ketogenic diet. In fact, some studies suggest that a keto diet can help preserve muscle mass while promoting fat loss.

4. Can I drink alcohol on the keto diet?

Alcohol can be consumed in moderation on a keto diet, but it’s important to choose low-carb options such as dry wines, light beers, or spirits. Keep in mind that alcohol consumption may temporarily halt ketosis, as your body will prioritize metabolizing the alcohol before returning to burning fat for fuel.

5. How many carbs will ruin ketosis?

MedicineNet says "Eating more than 50 grams of carbs may disrupt ketosis." This of course varies depending on the person, so it's a safe bet to stay between 5-10% of total calorie content from complex carbs.

6. How long do you stay on a keto diet?

Keto was designed as a long-term diet to treat health conditions like epilepsy, not necessarily weight loss. Adults with health issues and anyone considering the diet should discuss with their doctor before starting keto, and to determine how long to stay on the diet. Typically, it takes between 2-6 weeks for your body to adapt to a keto diet, and three to six months to see weight loss results.

Sources

"Ketogenic Diet and Epilepsy" - National Library of Medicine

"Physiology, Gluconeogenesis" - National Library of Medicine

"Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet" - National Library of Medicine

"What is keto flu?" - Harvard Health Blog

"Ketogenic Diet" - Epilepsy Foundation

"Saturated Fat" - American Heart Association

"Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets" - European Journal of Clinical Nutrition

"Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials" - Cambridge University Press