Keto vs Low Carb
flatcoatedR
Posts: 173 Member
Hello, I have low carb dieted for years. But, can someone please tell me the differences between the keto diet and all the rest of the low carb diets? Thanks.
1
Replies
-
The keto diet is high fat and high protein with extremely low carb. Usually only 20g per day.1
-
flatcoatedR wrote: »Hello, I have low carb dieted for years. But, can someone please tell me the differences between the keto diet and all the rest of the low carb diets? Thanks.
Calorie for calorie, it doesn't make any difference for body composition. Beyond it, you may find that one diet or the other will make you feel more satiated.4 -
Eating Keto is very low carb (20 Net grams per day or less) compared to Atkins low which is 50 or 60. Keto is also high fat with moderate protein. Low carb is the opposite, which is high protein with moderate fat. In Keto you will stop buring glucose as energy and will instead burn fat (which is why you eat more of it because you will need a lot.) The moderate protein is designed to also help fill you but to protect your muscles. Such low carb (20g or less) will keep you from eating processed foods with so much sugar and flour. You will lose the weight. With low carb you will also lose the weight since you will be eating less of the sugar and flour than you used to, but more than with keto. Both diets are excellent. I use keto because I am T2D and keeping away from eating and burning glucose is better for my glucose readings. When doing either diet, make sure you still watch your calories. You don't have to stick to a particular number if you don't want or need to, but use common sense and don't generally overeat. Otherwise it will slow your progress and you will not retrain your stomach making gaining it back a probability. I had a lot of weight to lose (90 lbs.) and as a T2D I chose keto with 5% carbs, 25% protein and 70% fat on my macros. I also keep my calories at 1277 or lower as best I can. I do tend to cheat at least once per week which puts me into a 24 hour binge (ugh, working on that). That causes a temporary water weight which is shocking on the scale, but it is usually gone within 24 - 48 hours. I have lost 51 pounds since January 11, 2018, even with the cheats. Best of luck to you. I hope this helps.16
-
Low carb is considered 150 carbs or under. Keto is usually around 50, but can be higher for active people.5
-
Thank you for the info. I had just heard so many different ideas when if came to Keto and could never see a big differece from it and low carbing. I am personally having good success with not going over 1200 cal a day and trying to keep my carbs around 50 g (some days under and some times over). I allow myself a cheat meal once a week (but not everyweek) to justify some of my favorite foods. (like a full blown Mexican meal). In my cheat meal, I eat whatever I want. But, limit it to 1 hour. After 1 hour I stop and get right back on program for another full week. Ive done little exercising except for some walking. Just coming off and healing from a blood clot in each lung earlier this spring. But, am planning now to step it up more. I've lost 51 lbs since the begining of April. I still have 100 lbs to go and hope I can continue on this path to reach my goal and this time stay there. Good luck to all you on your journeys.5
-
flatcoatedR wrote: »Thank you for the info. I had just heard so many different ideas when if came to Keto and could never see a big differece from it and low carbing. I am personally having good success with not going over 1200 cal a day and trying to keep my carbs around 50 g (some days under and some times over). I allow myself a cheat meal once a week (but not everyweek) to justify some of my favorite foods. (like a full blown Mexican meal). In my cheat meal, I eat whatever I want. But, limit it to 1 hour. After 1 hour I stop and get right back on program for another full week. Ive done little exercising except for some walking. Just coming off and healing from a blood clot in each lung earlier this spring. But, am planning now to step it up more. I've lost 51 lbs since the begining of April. I still have 100 lbs to go and hope I can continue on this path to reach my goal and this time stay there. Good luck to all you on your journeys.
Keto is 20 net carbs and under, the macro ratio needs to be 5% carbs 25% protien and 70% fat (from health sources!) This will naturally limit your calories to within your weight loss daily limit. Because of the level of fat in the diet you are hungry less and therefore will begin intermittent fasting usually on your own... it will also kill most of your carb cravings if you do it right. I recommend doing your own research if you want to try it. There is a keto group on here who will explain it better than I can..
8 -
I just started a keto plan and have also doing it for my husband and daughter. My question is MyFitnessPal does not seem to take the carbs and subtract the fibre to get net carbs. I use the foods already calculated on this app . Do you have any suggestions for me?
1 -
Ok guys so all the science behind how long it takes to process protien and fats vs carbs Must be wrong..because of course you can eat salad and cake and feel full for 18 hours right...I call BS.12
-
-
-
Ok guys so all the science behind how long it takes to process protien and fats vs carbs Must be wrong..because of course you can eat salad and cake and feel full for 18 hours right...I call BS.
Please link to where anybody said it's a good idea to eat nothing but cake and salad. We'll wait. :smh:8 -
ireallyneedit wrote: »I just started a keto plan and have also doing it for my husband and daughter. My question is MyFitnessPal does not seem to take the carbs and subtract the fibre to get net carbs. I use the foods already calculated on this app . Do you have any suggestions for me?
Switch out one of your tracked columns in your diary for fiber (I swapped out sugar and track fiber instead) and then you can just subtract the fiber from your carbs. There's also a lot of items in the database that are already net carbs (double check them because, like everything else in the database, there are some erroneous entries.
2 -
Dear Posters,
Please focus on the questions presented by the OP. If a debate arises feel free to start a new debate thread about it. I think most of you have been around long enough you are quite aware of how to start a thread and post a link to it.
Since this seems to be a large problem this weekend, next time I see it hijacking warnings will roll out.
Thanks,
4Legs
MFP moderator3 -
.1
-
ireallyneedit wrote: »I just started a keto plan and have also doing it for my husband and daughter. My question is MyFitnessPal does not seem to take the carbs and subtract the fibre to get net carbs. I use the foods already calculated on this app . Do you have any suggestions for me?
I've read that there is an add on that you can get to track net carbs with MFP. I haven't used it, but if you do a search of the forums, you should be able to find it.0 -
ireallyneedit wrote: »I just started a keto plan and have also doing it for my husband and daughter. My question is MyFitnessPal does not seem to take the carbs and subtract the fibre to get net carbs. I use the foods already calculated on this app . Do you have any suggestions for me?
MFP does not calculate net carbs. You can set your diary to show carbs and fiber and subtract yourself. That's the best method at this point. If you have more questions please feel free to start your own thread on one of the help boards. If your questions are tagged onto and existing thread they don't always get answered thoroughly.0 -
There are some good post here and thank you for them. Keto is a life style for great health and weight loss benefits. But I will have to just say that one package does not fit all. Meaning the comments on max net carbs at 20g that I have seen here several times. This is a correct statement if you are consuming 1600 calories a day. Very doable indeed for some but not for all. We should not sell that 20g story line as the concrete gospel. We need to factor in ones genetic disposition and daily activity. A man who is 6'3" tall will not sustain a diet that of a woman 5'2''. An individual who performs cardio and weight training routinely will not sustain the same calorie requirements of someone who does only dieting alone. There is a bell curse approach involved here on many fronts. I can sit and put this into a micro-level explanation regarding my reasoning but I don't have that kind of time. Nonetheless, it is important to know the theory of how this diet works at the cellular level. Not just the online/facebook/youtube version of what the diet is and this is how you do it videos and articles. There "IS" a recommended volume of carbs to max at, and this amount is 50g total (net+fiber). Secondly, the timing of carbohydrate consumption plays a role in the equation as well. Again, this relates to active and non-active participants. You would not want to hammer all your daily carb intake in one sitting. Regarding if it is 30,40, or the whole 50g, you can still spike insulin production and temporally bump you out of ketosis. No biggie right? Not if you are heading to the gym or going on a good run then no biggie. But for those who are non-active it is BIGGIE BIGGIE. If you do not expend those carbs (glucose) intravascularly before the insulin gets to work and starts storing them, you have just defeated the purpose of the diet. Remember, We cannot burn stored fat unless you are in a ketotic state. No if ands or Buts'. Well how do people burn stored fat when they are not on a keto diet you ask? They put themselves in temporary ketosis by cholericly depriving themselves (fasting) or they get into temporary ketotic state during their physical activity. During these times they are burning stored fat.
I am 5'11" (fresh out of bed) LOL and my full on Keto weight is 173-176 and I consume 2500-3500 calories a day. If I fall off the wagon for a few days or weeks and put weight on (generally mostly water) I will cut back 1500-2000 calories a day to expedite the loss. But, I am very active and train 5-6 days a week.
Let me add that there are several degrees of Keto. Therapeutic keto used for medical therapy such as nerve relation conditions Epilepsy, seizures, alzhimers, and dementia to name a few. The carb intact is 5% or less. Then there is the Modern Dietary weight loss Keto which consumes 5-10% carbs (again consider activity). Then there is targeted Keto. They consume more carbs daily approx 100-150g. With 40-60g pre-work out and 40-60g post. This helps with those wanting to maximize muscle gains in Keto. It allows for temporary insulin production which again is the gate keeper to opening up the cells of the body for storage which include Proteins, amino acids and nutrients for cellular protein synthesis. It is in combination with taking BCAA's and minimizing bad fat consumption around this window of time. Last but not least, the cyclic Keto. This is what I see most people do inadvertently. They Keto 3-5 day and then carb for a day or two then get back on Keto. There are many patterns of coarse that can be performed. None of which, is on an hour and off and hour, on a day and off a day and the well known on keto when I feel like it and off otherwise.
I wish all of you the best in your journey in weight loss and health. Please have a plan of action and goals as any trip or journey cannot be successful without them both. Remember that there are some people who want it to happen, there are some who wish it will happen and then there are those who make it happen! Be the one who makes it happen! I am here to help in any way.....18 -
You can use a script to get net carbs on the PC but not apps.
https://cavemanketo.com/configuring-mfp/
I agree that there is no perfect keto net or total carb setting. Most are in ketosis somewhere under 50g carbs. Sedentary people with IR may need to go lower to be in ketosis all of the time and active people may go higher is carbs are timed around activity. Some find they feel better on fewer than 20g if carbs a day, but others feel better at 50g, and many feel great at higher than that. (Low carb is typically under 100-150g of carbs a day.)
I think the main difference between low carb and ketosis is how often you are in ketosis. A LCHF diet would just be in ketosis some of the time rather than most of the time.
I imagine that for both diets, metabolic flexibility could be improved and both dieters may become fat adapted and use fat as the primary fuel. A low carber, using 400 kcal of carb a day for a 3000 kcal TDEE, I would guess would be fat adapted, but the sedentary, petite, low Carber with 600 kcal of cabs a day, who eats 1300 kcal a day in total, might not use fat as well, or make ketones fir the brain, as someone who eats a lower percentage of carbs.
Most low carbers and keto'ers eat moderate protein although some go high, and some go low (for medical reasons).
Eta to fix link.5 -
deepwoodslady wrote: »Eating Keto is very low carb (20 Net grams per day or less) compared to Atkins low which is 50 or 60. Keto is also high fat with moderate protein. Low carb is the opposite, which is high protein with moderate fat. In Keto you will stop buring glucose as energy and will instead burn fat (which is why you eat more of it because you will need a lot.) The moderate protein is designed to also help fill you but to protect your muscles. Such low carb (20g or less) will keep you from eating processed foods with so much sugar and flour. You will lose the weight. With low carb you will also lose the weight since you will be eating less of the sugar and flour than you used to, but more than with keto. Both diets are excellent. I use keto because I am T2D and keeping away from eating and burning glucose is better for my glucose readings. When doing either diet, make sure you still watch your calories. You don't have to stick to a particular number if you don't want or need to, but use common sense and don't generally overeat. Otherwise it will slow your progress and you will not retrain your stomach making gaining it back a probability. I had a lot of weight to lose (90 lbs.) and as a T2D I chose keto with 5% carbs, 25% protein and 70% fat on my macros. I also keep my calories at 1277 or lower as best I can. I do tend to cheat at least once per week which puts me into a 24 hour binge (ugh, working on that). That causes a temporary water weight which is shocking on the scale, but it is usually gone within 24 - 48 hours. I have lost 51 pounds since January 11, 2018, even with the cheats. Best of luck to you. I hope this helps.
I’m new to the site. Started to eat the 1200 cal and actually gained weight.
Friend said do Keto 5% carbs, 25protein 70 fats. Seem to work for me.
Lost 2lbs in three days. I’m happy even if it’s just water. Because after comes the fat. But all I’ve gone is walk everyday for at least 1 hour.
Let’s see how it goes and how long I can do it for.8 -
Ok guys so all the science behind how long it takes to process protien and fats vs carbs Must be wrong..because of course you can eat salad and cake and feel full for 18 hours right...I call BS.
Please link to where anybody said it's a good idea to eat nothing but cake and salad. We'll wait. :smh:
Unfortunately, we're in the wrong universe. Somewhere out there our other selves eating junk food and get fit3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.2K Introduce Yourself
- 43.4K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 895 Feature Suggestions and Ideas
- 2.2K MyFitnessPal Tech Support Questions