WHERE TO START?
If you are wanting to lose weight and wondered which diet to start but not sure of the differences between a Keto diet and a Low Carb diet, then you are in the right place to help you decide.
When I decided to change my way of eating I began to do some research and was bombarded with tons of information on various diets. I finally decided to do Atkins and quickly discovered that it was not as simple as that. The reason for this is because two things kept popping up in my research and that was the Keto diet and a Low Carb High Fat diet. Upon further investigation, I found out that all three of these diets are similar with just a couple of variations.
For this post, I will be discussing the differences between Keto and Low Carb diets. I know from experience many people wonder about this too. I have also had people personally ask me about it as well.
- The first thing you need to understand is that a Keto Diet and a Low Carb High Fat (LCHF) diet are basically the same thing with several difference, the main one is that Keto is stricter than LCHF.
In the Keto Diet, you are supposed to stay between 18-25 net carbs a day. With a LCHF diet anything between 20-100 net carbs a day is acceptable.
WHAT ARE NET CARBS?
Just to be clear I’m talking about Net Carbs. The way you calculate net carbs is by subtracting Sugar alcohols and Fiber from the total carbs and whatever is left over is the net carbs. I explain this in further detail in my video, click HERE to learn more.
In effect by you lowering your daily carb intake you are already starting a Low Carb (LC) diet. So, the main difference between the two is the allowable daily intake of carbs.
- The other difference I found is that in the Keto Diet certain things are frowned upon whereas in LCHF you could get away with. An example of this is the sugar substitutes. In Keto it’s encouraged for you to not consume any sugar substitutes whereas in LCHF it’s okay to use, in moderation of course.
Personally I don’t recommend you consume a lot of sugar substitutes because they tend to stall your weight loss. If you do decide to use sugar substitutes I suggest you use Truvia or Stevia.
- Another difference between the two diets is that in a LCHF people eat fat bombs and bulletproof coffee. (I’ll be making videos on my favorite fat bombs and BP coffee, subscribe to my YouTube channel so you can get access to these videos) In a Keto diet you don’t eat or drink any of this. As you can see I do, so the diet I mainly follow is a LCHF.
I will say that I do believe a Keto diet is probably the best way to lose weight faster and maintain it. With a LCHF I can see where if you are not careful you can easily let it get out of hand and eat foods that will stall your weight loss.
Those are the main differences between the two diets, not, much right? The biggest tip I can give you is that when you are starting out you should do at least two weeks of strict Keto. This is known as the induction period. Stay between 18-22 carbs a day and no sweeteners, this will help you get into Ketosis faster. (Click HERE to learn the signs of being in Ketosis)
Another thing I would like to point out is that both diets require you to eat fat. When it comes to consuming fat, make sure you eat healthy fats such as butter, olive oil and coconut oil. Cook your food in any of these oils and instead of half and half in your coffee, try heavy whipping cream.
A tip on consuming fats: Eat until you’re satisfied. Don’t overdo it, listen to your body. Once you are full, stop eating and don’t eat again until you’re hungry.
This is a simplified explanation of the differences between a Keto diet and a Low Carb High Fat diet. Whichever you decide to do remember to listen to your body and adjust as you go along. No two bodies are the same and what works for one person won’t necessarily work for the other.
These are just guidelines to help you start on your journey and either one you decide to do I’m sure you will be successful.