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You are here: Home / Nutrition / Low Carb vs Keto: What’s the Difference and Which One Works Best?
Low Carb vs Keto: What’s the Difference and Which One Works Best?

Low Carb vs Keto: What’s the Difference and Which One Works Best?

February 22, 2021 By Cade Hildreth Leave a Comment

Have you heard nutritional terms tossed about like “low carb diet” or a “keto plan”?

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 (if either) will 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 respond better to a keto diet while others find a low-carb plan to be more effective.

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 carbs, like breads, fruits, and rice, out of your diet to develop healthier eating habits. This is because you can still eat them in moderation.

Here are other benefits of 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.

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“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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Or, listen to Cade’s articles on the go as a Podcast.

Because it’s the New Year, let’s talk about ch Because it’s the New Year, let’s talk about change...

For a long time, I’ve thought about top surgery. I remember when I was 6 or 7 years old when I wanted to run around outside on a hot, sunny day with my shirt off…and I first saw my parents… hesitate. Ughh. 

It wasn’t their fault but I still remember that heart wrenching feeling. To their credit, they ultimately said, “Ok, go do it!” While I did “do it”, I remember the feeling of shame that crept in.

Over the years, being in affirming sporting/rugby circles helped suppress the urge to get top surgery, but it never quite “stayed down.”

So last summer I got keyhole #topsurgery. I’ll talk about recovery in another post because it was definitely weird to not strength train for months.

But in THIS post, I want to share two things:

1. I am SO grateful to my wife Erin for being the supportive and growth oriented partner that she is. 🥰🙏❤️ 

She is now following her call to get a divinity degree and she’s already working in ministry as a Pastor in Training at an incredible, inclusive Presbyterian church here in Virginia. I am grateful to her for supporting me as I become more and more of who I am—and I’m enjoying watching her do the same! Love you, babe!

2. Second, I’m grateful to get to share who I am with my family. This summer we took a trip to Madden’s resort in MN to celebrate my parent’s 50th wedding anniversary. (It was actually their 52nd, because we had to postpone it twice due to Covid.)

I was nervous to be in the pools and lakes around them, but I could feel it was my only choice because I knew I wanted them to “know me”. And, how could that happen if I “hid me”?

Ultimately, I have to tell you…it was freeing to be me, as I am, who I am. 

I had the BEST time splashing around and biking and goofing around with my wife, niece, nephew, & sister. 🌊🏖🐟

So, I suppose, this is a gratitude post to thank those who have supported me over the years as I become more and more of who I am. 

Top of that list is my wife, Erin, but there are countless others. ❤️

If you’re reading this, thank YOU for being one of those people in my life too. I am deeply grateful. 🥹
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#lgbtqfamily #nonbinary
How to set a boundary? 🤔 . . . . #lgbtqia #lgb How to set a boundary? 🤔 
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#lgbtqia #lgbtqcommunity #emotionalhealth
What do you do if you’re telling a past story ab What do you do if you’re telling a past story about someone who has transitioned? 🤔 Share a 💯 if you agree ➡️🏳️‍⚧️🏳️‍🌈
7 things I got clarity on in 2022: 1. Good and b 7 things I got clarity on in 2022: 

1. Good and bad are labels. All things are experiences. 

2. Maturity is taking full responsibility for oneself. 

3. Having a loving, conscious relationship with myself is a core value. 

4. Emotions do not mean that anything has to be done. 

5. When I am in congruence with what I want, I have it. 

6. I have permission from myself to stop doing anything that doesn’t lead to my peace and empowerment. 

7. Stepping toward emotions and being able to feel them is a superpower. It determines the quality of my life. 

(Are there any above that you’d like me to further explain?)
 
Most importantly, which # above resonates with you? ⬆️

Happy New Year, y’all! 🎊🥳
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#lgbtqcommunity #lgbtqiaplus #lgbtsupport #nonbinary #trans #selfgrowth
Interview with Jenny Nguyen, Founder of the Sports Interview with Jenny Nguyen, Founder of the Sports Bra—The World's 1st Bar to Only Play Women's Sports - shorturl.at/doGHZ

I'm excited to introduce you to today's #podcast guest, Jenny Nguyen, who is a professional chef, elite athlete, and entrepreneur.

I invited Jenny onto the podcast because she has done something extraordinary that is long overdue: She has opened up a sports bar that exclusively plays women's sports!

Despite extensive research, Jenny hasn't found another sports bar worldwide that ONLY plays women’s sports.

Given that it's nearly 2023, this is mind-blowing. As a lifelong athlete, I find her vision compelling and inspiring.

Aptly called the "The Sports Bra", the venue is putting Jenny's culinary skills on display alongside women's sports worldwide.

The Sports Bar has taken its mission a even further by partnering with and elevating other local, women-owned businesses.

Specifically, it:

1. Sources its grass-fed beef from @CarmanRanch, an ranch run by Cory Carman, a third gen rancher out of Wallowa, Oregon).

2. Sources its alcohol from Freeland Spirits, an all-women owned and operated distillery out of NW Portland.

3. Has furniture built by @girlsbuild_org, a non-profit organization headed by @ktmhughes in Portland, OR, that teaches carpentry and construction skills to young girls as a path to empowerment.

Since opening the Sports Bra this April, people have come from ALL over the U.S. and the world to experience it—including many professional female athletes.

To learn more about Jenny as she makes history, features women's sports, and elevates women-run businesses, listen to the episode here:

shorturl.at/doGHZ

Or, you can check out the Sports Bra at:

@thesportsbrapdx
TheSportsBraPDX.com/

Have you heard of the Sports Bra or been out to experience it in person?

#lgbtqiaplus #womenownedbusiness #lgbgtqia #lgbtqcommunity #womenssports #womeninsport
Over this recent holiday stretch, we… - enjoye Over this recent holiday stretch, we… 

- enjoyed some quiet time at home
- got a sauna delivered (but not yet installed)
- decorated for the holidays
- baked a bunch
- visited our favorite farm
- did some sight seeing
- and perhaps, most importantly, survived the cold snap along with our feather friends (who lived in the garage for a few days so we could heat them with a space heater) 🥶🐔

How have the holidays treated you…and did you get hit by the winter storms? ❤️🎁☃️❄️
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