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You are here: Home / Nutrition / Low Carb vs Keto: Which Is More Effective for Weight Loss?
Low Carb vs Keto: Which Is More Effective for Weight Loss?

Low Carb vs Keto: Which Is More Effective for Weight Loss?

February 22, 2021 By Cade Hildreth Leave a Comment

Did you know that obesity in the United States is now over 42%?

If you weren’t lucky enough to learn about nutrition in school or from your family, then how do you learn it? The answer is to self-educate, so I congratulate you on landing on this site. You’ve just taken the first step.

In this guide, you’ll learn about the key differences between low carb vs keto diets. Better yet, we’ll dig into science-back answers as to which diet is most likely to work best for you.

What’s the Keto Diet?

Short for ketogenic, this diet features consuming very low-carb, high-fat food items. It gained lots of popularity, because it features various therapeutic properties. One of these includes treating refractory epilepsy and possibly impairing the growth of certain cancer types.

One of the primary reasons people go for a keto diet is to lose weight without compromising their health. When you follow a keto diet, your goal will be to achieve nutritional ketosis. When you do, your body will make ketones from fat in your liver and then use it as your body’s fuel source instead of carbs.

You can achieve nutritional ketosis by eating fewer than 50 grams of carbs each day.

You’ll need to keep your protein intake moderate, as too much protein is bad for ketosis, while increasing your fat intake dramatically. A standard keto regimen can be restrictive, meaning you must stick to it or it can fail.

What’s a Low-Carb Diet?

This way of eating puts restrictions on dietary carbohydrates, especially carbs that are rapidly broken down by the body. Examples of rapidly digested carbs include grains, breads, and sugar-sweetened beverages, for example. Most dieticians suggest getting 10-30% of your daily calories from carbs, but there is no standard definition.

This means that if you’re a healthy person consuming 2,000 calories each day, 50-150 grams of it would be carbs. Since one gram of carbs is equivalent to 4 calories, that would be 200 to 600 calories of your daily calories coming from carbs.

When you restrict your carb intake, you’ll want to increase your protein intake, as well as the healthy fats and vegetables you consume. This will serve a replacement for the carbs and help you feel full.

Technically, vegetables are a carb source, but they are so low in carbs and high in fiber that you can eat large quantities of them even on a low-carb diet.

Also, restricting carbs means eliminating lots of high-calorie foods from your daily diet. With all these factors, your overall calorie intake will decrease and it may become easier to lose weight.

Did you know that 34.2 million Americans suffer from diabetes? Regardless of whether you’re one of these, having a low-carb diet induces several health benefits. This is because this regimen improves can blood sugar control and reduces cardiovascular risk factors.

Low Carb vs Keto: What’s Best for You?

The right diet will depend on several factors, like your body goals, lifestyle, preferences, and biology. Some people are innately better with a keto diet while others respond to low-carb better.

But even with their differences, these diets both emphasize healthy fats, vegetables, and low carbohydrates.

Here are things you must consider to determine the right diet for you:

Benefits of Keto Diet

A ketogenic diet has several interesting advantages and advantages. First, in a state of ketosis, you’ll body will be running on fat as a fuel source instead of carbs. You’ll first burn your dietary fat for fuel and then will utilize your body fat.

Another advantage of keto is that it can reduce the likelihood of overeating, as achieving ketosis is often accompanied by hunger suppression. If you can feel full without consuming additional calories, you’ll get to burn through your body’s fats without feeling as much hunger.

Achieving ketosis may produce a faster metabolism. Most report that dieting on keto burns around 300 more calories per day compared to those with different diet plans. It means burning more calories and feeling fuller while consuming less food.

A keto diet is good for these purposes as well:

1. Stable Energy and Blood Sugar

A keto diet helps when you experience fluctuations in energy when taking in sugar. It’s because your fat intake has no effect on your blood sugar or insulin levels. If you cut the carbs, your blood sugar becomes balanced, meaning your energy level becomes consistent.

2. Decreased Inflammation

Studies suggest that engaging in keto lowers inflammation. It’s due to beta-hydroxybutyrate, a ketone metabolite. It’s especially great for relieving liver inflammation.

3. Endurance Athletes

Having this diet may give you a performance edge over people who are burning carbs during submaximal endurance activities. That is, exercise performed a 60-80% of one’s VO2 max.

Benefits of Low-Carb Diet

When comparing low carb vs keto, the primary benefit of this diet is that will allow for a more relaxed routine. The keto diet has this strict requirement of needing to avoid carbs at all costs. This is because eating carbs will disrupt your ketosis, which can take several days to stabilize.

If a strict lifestyle isn’t your preference, then going low-carb may give you more wiggle room. Meaning, it could be a better diet choice if you’re looking for a long-term way of life.

Also, it works well when you aren’t fond of cutting sweet potatoes or butternut squash out of your diet to develop healthier eating habits.

Here are other purposes for a low-carb diet:

1. Explosive Sports

If you do intense workouts on a regular basis, such as sprinting or powerlifting for example, then consuming carbs around your workout may facilitate performance and recovery.

2. Carb Timing

With a low carb diet, you can “time” your carbs to be consumed around your workout. This principle of nutrition, often called nutrient timing or carb timing, can more readily be accommodated by a low-carb diet than a keto diet.

3. Stable Energy and Blood Sugar

A low-carb diet will also go a long way toward blood sugar balance, as does the keto diet. Its effectiveness will further improve when you eat complex carbs instead of simple carbs. For example beans, whole grains, fruits and vegetables (complex carbs) are generally superior choices to their simple counterparts (like white bread, juices and baked goods).

Most people find that their energy stabilizes when eating low-carb food items. Meaning, you may not need not go “full keto” to achieve your goals.

Keto vs. Low-Carb Diet: What’s the Right Fit?

These are some considerations when you’re looking for the differences between low carb vs keto. Both are similar and highly effective diets, so the question is, which one do you want to integrate into your lifestyle?

Are you looking for food items to kickstart a healthy lifestyle? If so, look at this list of healthy meals you can cook on a budget.

Join nearly a million other readers who are learning Cade’s secrets, like how to budget, increase income, invest for cash flow, increase confidence, or lose 10 pounds, fast.

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Cade Hildreth“As an LGBTQ+ entrepreneur, real estate investor, former USA Rugby Player, and fitness fanatic, I’ll teach you what your parents and teachers should’ve taught you, but didn’t know themselves.” -Cade Hildreth

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Any other @schittscreek fans out there? 👀 Obvi Any other @schittscreek fans out there? 👀

Obviously, the show is incredible, but what I love the most is its representation of an lgbtq+ family, queer love, and David’s fantastic sense of #genderless fashion. 

If I’m being real, I probably identify the most with Patrick or Ted... 🤔

Who’s your favorite character? 👇🏽
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When you are strength training, the day becomes br When you are strength training, the day becomes broken up in two periods of time –REST PERIODS (the times when you’re not training) and PERI-WORKOUT PERIODS (pre/during/post workout). 

Those are the two parts of the day that exist. So, how do these two intervals differ from a nutritional context?

Simple. During the REST periods, your body can be properly fueled by high-quality, wholesome, nutrient-dense foods. Meaning, lean proteins, healthy fats, heaps of veggies and a few fruits, and lots of water (likely more than you’re drinking now).

However, for the PERI-WORKOUT period, everything changes:

....our physiology changes

....our biochemistry changes

....our signaling pathways change (including which receptors are open on our muscle cells)

.... even our gene expression changes (meaning, what proteins your body’s DNA decides to create and fold into 3D structures)! 

So, we need to treat this period of time differently. 

For this peri-workout period, what you care about is what you can QUICKLY shuttle into your body for a high-performance power boost, allowing you to put more weight overhead than you did yesterday.

So, what SHOULD you consume in the peri-workout period? The answer is to...

Sip carbs during your workout, and immediately afterward, consume carbs along with whey protein--ideally WHEY ISOLATE OR WHEY HYDROLYSATE.

These two types of whey protein are the most rapidly digested, with whey hydrolysate being partially pre-digested by enzymes to allow for particularly fast absorption. 

Speaking of which, do you know the four main types of protein shakes or would you like me to talk about that next? Let me know below... 👇🏽
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Which one of these books have you read...or will y Which one of these books have you read...or will you read next? 🤓📚👇🏽

If you’re seeking to grow, the fastest way is to learn from people who are experts in their field and willing to share decades of knowledge with you. 

Successful people are avid readers and learning machines—and you can join their ranks. 

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Here are 13 EPIC personal development books that will change your life forever:

1. Influence by Robert Cialdini (@influenceatwork)
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5. Secrets of the Millionaire Mind by Harv Eker (@t_harveker)
6. Big Magic by Elizabeth Gilbert (@elizabeth_gilbert_writer)
7. The Subtle Art of Not Giving a Fuck by Mark Manson (@markmanson)
8. Daring Greatly by Brené Brown (@brenebrown) 
9. Never Split the Difference by Chris Voss (@thefbinegotiator)
10. Extreme Ownership by Jocko Willink (@jockowillink)
11. The One Thing by Gary Keller (@the1thingbook)
12. Rich Dad, Poor Dad by Robert Kiyosaki (@therealkiyosaki)
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New job, hobby, emotional work, relationship, or perhaps something else?👇🏽
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Have you ever wondered, “Why did I gain weight o Have you ever wondered, “Why did I gain weight overnight?” 🤔

If so, here are the factors that can cause it:

These include:

1. You Had More Sodium Than Usual - Sodium and its variants (MSG, sodium nitrite, baking soda, etc.) can cause you to retain high volumes of water.

2. You Had More Carbs Than Usual - 1 gram of carbs retains a shocking 3 grams of water.

3. You Weighed in Earlier Than Normal - The longer you sleep, the more water you’ll breathe out as respiration!

4. You’ve Eaten Foods That Cause Bloating - Certain foods, like artificial sweeteners (sorbitol, erythritol, or xylitol), processed foods, carbonated sodas, & dairy, can cause bloating.

5. You Did an Intense Workout the Day Before - After an intense workout, your muscles pull in water as they work to repair micro abrasions & tears.

6. You Haven’t Had a Bowel Movement Yet - The average bowel movement of adult is a surprising 0.25 to 1bs. 

7. You Ate Fiber-Rich Foods - When you consume a lot of fiber, both the fiber and the water it retains can cause weight gain.

8. You Ate Late the Night Before - If you ate late, there's probably still food in your stomach.

9. You Consumed Alcohol - Most types of alcohol are high in carbs & sugar, which cause your body to retain water.

10. You Were Nose Breathing - When you nose breath overnight, your body increases production of vasopressin. When you release more vasopressin, your kidneys retain water.

11. You’re About to Menstruate - Before you start your period, hormones fluctuations can lead to weight gain starting as early as 5 days before. 

12. You Started a New Med - Common culprits for weight gain include birth control, antidepressants, beta blockers, migraine meds, antihistamines, & more.

Which of these reasons was new to you? Let me know below...👇🏽

More at: http://cadehildreth.com/why-do-i-gain-weight-overnight
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