How Long Keto Diet Can Be Followed – There is a lot of buzz about the ketogenic diet, which is technically a low-carb diet. But are there any differences between a keto diet and a low-carb diet? Read on to learn more.
Trying to define a low-carb diet can be difficult because there is no hard set of rules to say what is technically low-carb and what is not.
How Long Keto Diet Can Be Followed
The Institute of Medicine suggests that people consume 45-65% of their calories from carbohydrates. So, anything below that could be considered “low carb.”
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That said, many studies define a low-carb diet as carbohydrate consumption below 130 grams per day, or below 26%[*].
The lack of defining boundaries is one thing that separates a low-carb diet from a ketogenic diet. Where low-carb is a little more ambiguous, the keto diet has defined rules—specifically around carbohydrate limits.
A keto diet is similar to a low-carb diet in that carbohydrates are below the general macronutrient guidelines set by the Institute of Medicine. However, when you follow a keto diet, you limit your carbohydrates so significantly that your body starts to create a fuel source called ketones.
Ketones are produced by your liver from your fat stores when glucose from broken down carbohydrates is not available. Although your body always produces small amounts of ketones as part of your normal energy production, on a ketogenic diet, ketones are your main fuel source.
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These numbers tend to vary from person to person, but generally carbs stay in the 5-10% range. The reason carbs need to stay so low on keto is that once your carb intake goes above a certain threshold, your metabolism will switch back to burning carbs as your primary fuel.
When following a low-carb or keto diet, your main focus will be on fat and protein, along with low-carb vegetables. In general, foods such as grains, beans, fruits and root vegetables are not limited or restricted on a low-carb meal plan. Instead, the diet should include fish, meat, eggs, leafy green vegetables, nuts, butter and oils.
With low carb (not keto), you may be able to sneak in a few grains or beans here and there. However, on a keto diet, even a slice of bread can put you over your carb limit for the day.
Another aspect of the keto diet that sets it apart from the standard low-carb diet is a more significant focus on fat.
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For example, many low-carb dieters will increase their protein intake to compensate for the carbohydrates they are restricting. When it comes to keto, however, you generally want to increase your fat intake while keeping protein in moderation.
The reason for this is simple; When you eat enough protein, it can trigger a response from the hormone insulin. Insulin is the one hormone that signals your body to stop producing ketones when carbohydrates are eaten. So, too much protein can get you out of ketosis [*].
There aren’t many studies confirming the appropriate amount of protein for keto; For this reason, many keto dieters play it safe and stick to moderate amounts of protein (around 30-35%).
The ketogenic and low carb diets have potential benefits and potential downsides. The main difference between the two is that while low-carb limits the amount of carbohydrates you eat each day, you don’t necessarily reach a state of ketosis.
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In general, when you decide to cut carbs, you will naturally cut back on processed foods like bread, cake, candy, cereal, muffins, etc. All of these high-carb foods are off-limits to low-carb. Diets, so without much effort, your diet will likely become more whole-food based.
Even pre-prepared frozen meals that may be high in fat and protein usually contain enough carbohydrates in the form of sauces and sides to be considered too high-carb on a low-carb diet.
Besides nutrient deficiencies, eating processed foods also leads to overeating, weight gain, heart disease, neurological disease, and some research shows a link to all-cause mortality – in other words, it makes you die younger [*][*] .
When you cut back on carbohydrates and processed foods, there’s really only one option left – eat more real food. This tends to include protein such as fish, eggs, chicken and meat. Meanwhile, side dishes like French fries and pasta salad are being turned into low-carb options like cauliflower rice and grilled vegetables.
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The whole foods are full of nutrients that you would not necessarily get if you do not pay attention to carbohydrates.
Imagine yourself in a work meeting, for example, and the tray of catered food comes in (this is a lunch meeting). In the past, you may have debated between the Reuben sandwich or the BLT on ciabatta, now you have your eyes squarely on the cob salad with chicken, eggs, blue cheese, lettuce, tomato and avocado.
Perhaps one of the most well-known benefits of a low-carb diet is weight loss. Initially, on low-carb diets, you will lose a significant amount of water weight. This is because the stored carbohydrates break down in your muscles (also known as glycogen).
Glycogen carries water with it, and as you use your glycogen for fuel, you also lose about three grams of water per gram of glycogen [*].
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This has led some people to believe that going on a low-carb diet isn’t complete, and once you start eating carbs again, you’ll “gain it all back.”
Research shows, however, that low-carb diets actually help you burn fat, and may work better for fat loss than low-fat, high-carb diets [*].
Whether you are diabetic, prediabetic, or just want to maintain a healthy body, regulating your blood sugar levels is essential. Since carbohydrates are the main contributor to blood glucose (blood sugar), by keeping them low, you naturally keep your blood sugar low.
However, by restricting carbohydrates, many people also experience an increase in insulin sensitivity (the hormone responsible for keeping glucose out of your blood and into your cells).
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This means that people with diabetes may be able to handle the carbohydrates they eat better without causing a spike in blood sugar [*].
Traditionally, it was widely believed that eating saturated fat could lead to changes in blood lipids that ultimately lead to heart disease. But recent evidence is flipping the script that macronutrients are actually harmful to cardiovascular health, with sugar looking like the main culprit [*][*].
Research shows that eating sugar, not fat, lowers HDL cholesterol (the good kind) while increasing LDL cholesterol and triglycerides.
Some people may argue that cholesterol itself is not the cause of heart disease and that oxidized cholesterol is the real problem. When cholesterol is oxidized, it causes an inflammatory response, which leads to cholesterol building up on the walls of the arteries, leading to atherosclerosis (hardening of the arteries).
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When you cut out fruits, grains and beans, you may end up with a diet that is relatively low in fiber. That’s why it’s essential to include some low-carb vegetables that can help you balance your fiber needs.
Of course, following a low-carb diet means you have to miss certain foods such as fruit and whole grains. For some people, this could be a deal breaker. Although you can still get the nutrients you need from low-carb foods, variety is the spice of life, and if you’re a foodie, a low-carb diet may not be worth it for you.
Endurance athletes need a steady source of fuel to keep them going on long runs, rides or hikes. The problem with a low-carb diet is that your glucose (glycogen) stores can quickly deplete because you’re not taking in as much glucose. That means, in the long run, you are more likely to “bonk,” or hit a wall when the flow of carbohydrates and carbohydrates consumed from storage become depleted [*].
Being low carb, but not in ketosis, means you can dip in and out of ketosis, but you won’t get the benefits of sustained ketosis. Every time you transition into ketosis, your body needs reprogramming in terms of fuel consumption. This often leads to temporary side effects such as headaches, brain fog and fatigue.
What Is The Keto Diet? (rules, Benefits, Risks)
If you want to eat low-carb but not keto, the trick is to find the perfect balance of cutting carbs enough to be considered low-carb, but not so much that your body goes in and out of ketosis all the time. .
Keto brings many of the same benefits of a low-carb diet, such as improved blood lipids, lower blood sugar, increased insulin sensitivity, and a reduction in processed food intake.
Also, being in a state of ketosis offers some unique benefits that you may not get by cutting carbs without reaching ketosis.
One of the most impressive areas of research that scientists are focusing on for keto is its effect on brain health and neurological disease. With conditions like Alzheimer’s disease and Parkinson’s disease on the rise in the United States, researchers are scrambling to find ways to prevent and treat these brain-related disorders.
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Due to the anti-inflammatory nature of the ketone body beta-hydroxybutyrate (BHB), some studies show that following a ketogenic diet can prevent the onset and prevent the development of neurological diseases such as Alzheimer’s and Parkinson’s. *].
If your goal is to lose weight, reducing your appetite can make things much easier. There is nothing worse than trying to cut calories
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