Keto vs. Low carb diet

Between the 2, there is many similarities, but they are not the same.

Both diets can be sustainable, if they are done right. They are good for weight loss and many health benefits, but with keto you will see results rapidly, while low carb will take a longer process. Both diets restricting carb intakes, focus on protein and healthy fats as well. To many diabetic patients it is suggested to go on either of them.

Ketogenic diet

High fat, protein and very low carbohydrates.

On a daily basis a person on the ketogenic diet should consume increased fat (70-75%), moderate protein (20-25%) and a very low carbs (5-10%). So if you are allowed to eat 2000 calories a day, you should have eaten up to 150g healthy fat, 100g protein and 20g net carbs.

Depends what's your goal. Is it for weight loss or for health reasons?

Check my post "Feeling lost?" for the shopping list!

Use an app to calculate it for you!

Low carb

Limited carbs, higher protein, fruits and vegetables, lower fat.

On this one, no need to count calories but consume whole foods suggested and not to exceed 30% carb intake a day. On this diet you can eat legumes, carrots, potatoes and other starchy vegetables. Apples, pears, watermelon and other not too high carbs fruits are ok too.

Find a list of foods online and stick to them!

Whether you choose ketogenic or low carb diet, study before you start! Both have certain restrictions, but can be maintained short or long term.

They also have many benefits, like helping with diabetes, weight loss, lower blood sugar, can improve cholesterol, therapeutic benefits and more.