While a low carb diet may not be for everyone, it can be a viable weight loss option for most healthy people. The ketogenic — or keto — diet is a very low carb, high fat diet that has gained popularity in recent years.
The keto diet has several therapeutic properties, such as helping treat refractory epilepsy. Promising research shows it may also impair the growth of certain types of cancer. Furthermore, some people utilize it to lose weight 8 , 9 , When following a keto diet, the goal is to reach nutritional ketosis. In this state, your body produces ketones from fat in your liver and uses fat as its main fuel source instead of carbs.
This is achieved by consuming fewer than 50 grams of carbs per day while keeping protein intake moderate and increasing fat intake drastically. A standard keto diet is restrictive and may not be a practical long-term option for those looking to lose weight and improve their health.
The keto diet restricts carbs to 50 grams or fewer per day. This puts your body in a state of nutritional ketosis, which promotes the use of fat as a primary fuel source. When it comes to choosing between the low carb and keto diets, there are several factors to consider. The main difference between these diets is carbohydrate intake.
On a low carb diet, you typically eat 50— grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 50 grams. Some high-carb foods are healthy and include important nutrients such as protein, healthy fat , fiber, or certain vitamins or minerals. Others are little more than refined starch or sugar , or unhealthy fats.
These are some healthy high-carb foods to be aware of. Your Lark coach can help you make more nutritious choices when you opt for high-carb foods. You could be eligible for Lark — at no cost to you.
Find out in 1 minute! Low in protein and fat, grains are nearly all carb — specifically, starch. According to Mayo Clinic , refined grains are especially starchy because other nutrients have been stripped away, while whole grains retain fiber , vitamins, minerals, and a bit of healthy fat. Since they have similar healthy carb counts, you are better off choosing whole grains rather than refined when you can.
Refined include white bread, white rice , white pasta, and refined cereals. Whole grains include whole-grain bread, brown rice, whole-grain pasta, oatmeal, and whole-grain cereal. Other grain-based foods include refined and whole-grain crackers and pretzels. Most fruit is low in starch, but high in sugar and total carbs. Raisins and other dried fruit are especially carbohydrate-dense, as is fruit juice.
Bananas, pineapples, grapes, mangoes, apples, and figs are some of the higher-carb fruits. Starchy vegetables are appropriately named, but do not let their carb content scare you off. They contain fiber, potassium, and antioxidants, among other nutrients.
Corn, peas, sweet potatoes, winter squash such as acorn and butternut, and potatoes are all high-carb foods with healthy properties. Beans, peas, lentils, and soybeans are high in starch, but also in protein, fiber, iron, and potassium, according to the Linus Pauling Institute. Despite the large differences in calorie intake, they reported no differences in hunger, enjoyment of meals, or fullness between the two diets.
People lost weight on both diets, but only the low-fat diet led to a significant loss of body fat. The low-fat diet resulted in higher blood glucose and insulin levels compared with the low-carb diet. This is a concern because variable glucose levels can be a risk factor for coronary artery disease.
The researchers note that the study was not designed to make diet recommendations for weight loss. Results may have been different if the participants were actively trying to lose weight. Further, results may be different outside the lab, in which all meals were prepared and provided in a tightly controlled clinical environment. Factors such as food costs, food availability, and meal preparation constraints can make adherence to diets challenging. References: Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake.
Insulin-sensitive subjects lose more weight, and feel better, on high-carb diets, while insulin-resistant subjects get better results from carbohydrate-restricted diets. Instead, you should eat the foods your body responds to best. You can determine your insulin sensitivity via blood tests, but this can be expensive and time-consuming, as it requires multiple tests to get a good read.
Whether it's a low-carb diet or a high-carb diet or something in between, the best diet for you is the one that makes you feel best after a meal not necessarily during it. It will give you more energy, and more stable energy, and will leave you feeling fuller for longer. So you can figure out your ideal diet with a simple self-experiment.
Over the course of two weeks, cycle through eating high-carb, low-fat; low-carb, high-fat; and moderate-carb, moderate-fat meals. Following each meal, monitor your energy level, mood, and hunger every hour. The category of meal that leaves you feeling energized and satiated for hours afterward is the kind of meal you should be eating. Most people fall somewhere in the middle, and will find no clear advantage to either approach—they do best with moderate-carb, moderate-fat meals.
But a large minority will feel better at one extreme or the other. To truly optimize your diet, you need to spend some time experimenting on yourself. We use cookies on our site to give you the best experience.
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