Healthy Living

Low-Carb vs. Keto Diet: Which Is Better For You?

The more holiday parties you join, the more temptations to break your strict diet. Your mother plans to prepare your favorite food, your friend promised to make the best cookies and liquors are expected to pour for several nights. 

As you prepare for the holiday season, you should anticipate getting extra pounds as the year ends. When people talk about weight loss after parties filled with heavy meals and drinks, reducing carbohydrates commonly comes as the first option. 

Low-carb diets and keto are the common eating plans that promise to help people lose weight. But people commonly look at keto as another form of "low-carb" eating plan. 

It’s not, according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City. She said the two diets are different and have different effects. 

Atkins and South Beach diets are two common examples of low-carb approach. They focus on limiting mainly simple and refined carbs, including white bread, pasta and cake, which you commonly eat at parties. 

The keto diet mainly aims to put the body in the state of ketosis. It uses fat to generate energy instead of glucose. 

However, unlike common low-carb diets, keto is known as a more restrictive approach. Zeitlin said people on keto need to consume 70 percent of their daily calories from fat, 20 percent from protein and only 10 percent from carbs.

Low-Carb Is Better

To those who want to lose weight before or after the holidays, Zeitlin recommended following a low-carb diet. She said the approach is better than keto since it does not require putting the body into an unnatural state, like ketosis.

Low-carb eating plans focus on eliminating or reducing foods that are high in sugar and starches, which are known for their negative effects. In addition, such diet also helps people maintain a healthy form of energy to support the brain and body.

“Typically, a low-carb diet focuses on protein and non-starchy vegetables, and limits grains, fruits, breads, sweets and starchy veggies like legumes, potatoes and peas,” Zeitlin told Women’s Health

A low-carb diet is also more sustainable because it requires less macro counting, allowing people to focus on their food and changes in their waistline. Zeitlin also cited the side effects of keto diet. 

Keto has been linked to constipation, diarrhea, iron deficiency, vomiting and kidney stones. In some cases, people become at risk of heart disease and stroke. 

“When evaluating restrictive diets, you want to really look at the food groups they are removing and research the downsides of eliminating those vitamins, minerals, and nutrients,” Zeitlin added.

Diet Poor diet and significant weight gain have been linked to numerous health problems, including higher risk of obesity. Pixabay