There are some people that slash carbs from their diet without being ketogenic (keto). This is the biggest difference when looking at low carb vs. keto. But Stacy always wanted to know, how can this be?
The answer: in order to follow a ketogenic diet, you need to be in a state of ketosis. This means that your body is burning fatty acids (ketones) for energy instead of carbohydrate stores (glycogen in the liver and glucose in the blood).
For a newbie to low carb vs keto, Stacy needed more information. If she wanted to fit in her wedding dress in six months, she had to know the most effective and healthy way to lose weight.
The ketogenic diet originally started as a way to control seizures.
About 100 years ago, researchers discovered if you deprive the body of glucose from carbohydrates, the brain’s electrical signals relax. It turns out that when the body uses ketone bodies (ketones) for energy instead of glucose from carbs, you can burn body fat more efficiently.
When you’re burning your own body fat by limiting carbs, your body is in a state of “ketosis.” Ketosis is great because you’re burning bodyfat more efficiently and ketones reduce your appetite.
Obtaining ketosis takes a lot of discipline. As a rule, keto allows for only 20 to 30 grams of net carbs per day or 50 grams of total carbs. Net carbs are grams of carbs minus fiber and/or sugar alcohols.
On a keto diet, about 70-75% of your calories comes from fat. About 20% from protein and only 5% from carbs.
There are tons of low carb diet plans to follow such as, low-carb Mediterranean, Atkins, and Paleo.
If you’re not sure which low carb diet plan is best, it might be good to start with a standard low carb diet. Unlike keto, a standard low carb diet is not as strict. You will also not lose as much weight or as quickly as you will with keto.
A standard low carb diet allows for more total carbs per day; up to 100 grams.
Low Carb vs Keto for Weight Loss
It’s possible to lose weight on both a low carb diet and a ketogenic diet. To reiterate, a ketogenic diet is a low carb diet.
However, a low carb diet might not put you in ketosis. Which is why it’s important to monitor daily if your goal is to use your own body fat for energy.
If you’re simply eating low carb but your goal is not to be in ketosis, you can still lose weight. This is especially true if most of the carbs you’re eating are vegetables.
The differences between low carb vs keto has other factors besides the amount of carbohydrates consumed. If you are in a state of ketosis, it really is the best mechanism for weight loss.
This study concludes a ketogenic diet offers “physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters.”
In other words, a ketogenic diet isn’t only great for weight loss, it also protects your heart.
Low Carb vs Keto – Avoid These Foods
Regardless the low carb or keto diet plan you choose, there are foods you should avoid as much as possible.
Anything with white or wheat flour. Baked goods, too!
High-sugar fruits and fruit juice. Really anything with added sugars.
Rice and other grains. Starches such as potatoes and pasta.
Low Carb vs Keto – Eat These Foods
Eat lots of fat! Wait, what?
Yes! Eat lots of good fats.
Avocados, walnuts, wild salmon, sardines, organic or raw cheese and high fat dairy are all good fats. As is extra virgin olive, avocado oil, and coconut oil.
Also try to eat grass-fed and grass-finished beef along with pasture-raised chicken to boost protein intake.
Sometimes your body is still burning carbs for fuel rather than fat in the case of ketosis. If you drastically reduce the amount of carbs you eat, you can feel very lethargic. Some get what’s known as keto flu.
Collagen based protein powder supplements offer collagen peptides that are both nutritious and health-promoting. This makes it a great way for keto dieters to boost their protein intake without the risk of being kicked out of ketosis.
What are Collagen Peptides?
Collagen peptides, also called hydrolyzed collagen, are the supplement form of collagen. They are soluble in cold water and easy to digest. Most keto dieters use them as a protein supplement but also because they provide many health benefits.
The main purpose of collagen peptides is to give your body an easily digestible form of protein. They also provide quick energy and the best and most convenient form of post-workout recovery.
How To Add Collagen Peptides Into Your Diet
Dietary supplements are the easiest way to get a range of collagen peptides into your diet. For example, NutriXen Multi-College Protein Powder provides a range of collagen peptides for you to choose from – all of which are clean and extracted from quality sources.
The unflavored collagen powder contains five different types of clean peptides to ensure you get the most out of the product.
Let’s face it, a ketogenic diet can be difficult. Products that make meeting keto macros easy and foolproof are a great way to make keto more accessible to everyone.
After researching low carb vs keto, Stacy found that collagen peptides are convenient for keto diets and easy to use.
In addition to aiding in weight loss, she found that collagen peptides are also great for rebuilding tissue. It also reduces inflammation and improves digestion. Even better, it produces more energy!