Keto Vs Low Carb: What’s The Difference?


Today we’re going to be talking about
the differences between the ketogenic diet and the low-carb diet. These are two
diets very very popular for weight loss and health. So what are the main
differences? Low-carb is a pretty general term. So, the low-carb diet is basically
any diet which is low in carbohydrates; obviously. The reason why it’s a general
and vague term is because the amount of protein or fat you’re eating isn’t that
important for the definition to be a low carb, because the only variable
which has to be low is carbohydrates. However, low carbohydrate diets typically
are higher in protein as protein serves as the substitute for the pastas and
the breads, which are almost eliminated entirely on the low-carb diet. Low carb
diets have always been symbolic of weight loss and many people think they
have “magical properties” in themselves. But this is simply not true and low carb
diets aren’t any better or worse for weight loss than other diets. The reason
why they may have magical properties is because on a low-carb diet you’re going
to shed water much quicker, you’re going to have less cravings and therefore this
leads to eating less calories overall on a consistent basis. So next is the
ketogenic diet. Now the ketogenic diet is also a low carb diet but, it’s a very
very very low carb diet… to the point where your entire metabolic paradigm
changes. Now what I mean by this is that our usual preference for energy in the
body is glucose and obviously on a high carbohydrate diet you’re getting your
energy source from glucose, but you’re also getting this source of glucose when
you’re on a low carbohydrate diet. The difference with the ketogenic diet is
that you restrict your carbohydrates so low to the point that your entire
metabolic process in your body changes. When you’re in ketosis on the ketogenic
diet your body begins to use ketone bodies as fuel or ketones. An example of
a ketone body is beta-hydroxybutyrate or BHB and our body can’t directly use
fat as fuel and thus this fat is metabolised into ketone bodies in the
liver so this serves as the replacement for glucose when on the ketogenic diet.
But there are certain areas of our brain which still require glucose to function
correctly, but when you eat protein whoa that’s some loud thunder (lol). When you eat protein protein is metabolised into glucose through a process called gluconeogenesis. So you get just what you need on the ketogenic
diet, meaning it’s quite efficient in its use of glucose. So contrary to common
belief the state and a ketogenic diet or ketosis is a perfectly normal metabolic
process. So, when you’re on a ketogenic diet you’re eating about 50 grams of
carbohydrates or more correctly it’s to save 5% carbohydrates; you’re eating 70%
of your dietary consumption from fat and the rest 25% is coming from protein. Many
people do have the misconception that the ketogenic diet is a high protein
diet because its counterpart the low carb diet tends to be that way. But of
course this is completely wrong because if you eat too much protein on the
ketogenic diet it’s not a ketogenic diet because the protein is going to
metabolize into glucose through gluconeogenesis and shovel you out of
ketosis, so it’s an absurd concept to say that the ketogenic diet is high protein.
So let’s give a very over simplistic example. Let’s say 50 grams of
carbohydrates per day is the amount of carbohydrates you need to keep yourself
in ketosis. So theoretically if you were to consume anything over 50 grams that
would put you out of ketosis. So let’s say that’s 55 grams, so 50 grams in
ketosis versus 55 grams. 55 grams isn’t in ketosis (depending on your activity
level, yes), but it’s still a low-carb diet. and that’s the significant difference
it’s a metabolic shift rather than a definition of what you’re eating.
However, ketosis isn’t exclusive to the ketogenic diet. You can reach a state of
“fasting ketosis” which is basically the same thing as “nutritional ketosis” –
achieved by food – and that’s just to forgo food periodically in order to exhaust
your glycogen stores and begin to use ketones as your main source of fuel. The
difference with a ketogenic diet is that this is prolonged and permanently as
long as you’re eating that way and we call this “keto adaptation” where ketones
become your primary source of fuel. So, the longer you remain on a ketogenic
diet the more keto adapt you become. So the more ketones you’re using for fuel. So both these lights are great and the ketogenic diet. The ketogenic diet is especially becoming increasingly popular among people who are obese because it’s very very easy to
lose weight short term on the ketogenic diet. Similar to the low-carb diet you’re
going to be shuttling out a lot of water from your skin and your body early on in
the diet and thus this gives the impression that is working very well and
although any can work and you can lose a
significant amount of weight with the ketogenic diet or a low-carb diet,
it’s not any better or worse compared to something like a vegan diet or a
Mediterranean diet or a Pegan diet, because it comes down to your caloric
expenditure, right? It’s an over- simplistic way of looking at it. But at
the end of the day that statement is true regardless of what anyone says
because all of the latest meta analyses on the totality of scientific evidence
are showing that that’s the case. Now this isn’t to say that the ketogenic diet
isn’t advantageous for certain people and it is of course it is because of its
ability to reduce the insulin levels, increased insulin sensitivity; it becomes
a great solution to people who are pre-diabetic or type-2 diabetic or
very obese people, because insulin is tightly related with certain things like
where fat is deposited within the body. Additionally the ketogenic diet as well
as fasting which is a close cousin of the ketogenic diet become particularly
advantageous when you’re speaking about the amount of fat to lean body mass
you’re losing on a diet. So the mitochondria are the powerhouse plants of the cells. So they live in the cells and basically they supply the cells
with energy. So on the ketogenic diet it’s been shown that mitochondria are
left with less waste meaning they can work more efficiently and more have even
been found in the hippocampal region of the brain which is responsible for
memory and learning. So they could be something there and anecdotally I really
do feel the cognitive differences and mental clarity when I’m on the ketogenic
diet. Whether it’s for this specific reason or not…? I’m not really sure. But
it’s definitely evident in my own anecdotal experience and other people
who i’ve spoken with in detail. So the research on Alzheimer’s and Parkinson’s
and other cognitive debilitating diseases is promising, but a
lot of these studies have been done on animals right animal trials. But we do
have to take this “fact” into a serious consideration before we go around saying
things like the ketogenic diet is the cure for depression and Alzheimer’s and
all these things, when in reality we’re just beginning to understand the inner
workings of ketosis on the brain. But the ketogenic diet was invented to treat
and basically cure the seizures from epileptic patients; so, there definitely
is a strong relation there between the state of ketosis and brain and cognitive
function and you know as they say Alzheimer’s disease is type 3 diabetes –
basically insulin resistance in the brain. There’s also some
interesting research going around about the ketogenic diet being a viable
treatment for certain types of cancer, but again we can’t take this into
consideration as fact as the ketogenic diet curing cancer because the premise
is that the ketogenic diet eliminates the cancers which are able to survive
off sugar but to the contrary there are cancers which thrive off fat! So again I
think it all comes back to balance and moderation overall, but again there’s
some interesting research going on there and I can’t wait to see what that shows
in the future. Whether that’s exclusive to the ketogenic diet or whether it has
something to do with low carb diets I’m actually quite unsure and I haven’t
looked that up yet; but that’s something I’ll definitely get
into into the future. However, I have made a video on the ketogenic diet and how it
directly affects the brain and the new research coming out about that
relationship. So if you want to watch that video make sure to click above in
the annotation and you can check that video out. So at the end of the day
what’s better? Is it the low carb or is it the ketogenic diet? Well… it comes down
to what’s going to be sustainable for you. So, if a vegan diet is sustainable
for you long term; if a Mediterranean diet is sustainable for you long term; if
the Pegan diet… Seagan – you get the picture. If anything
is more sustainable for you then go with that. But, if we have to decide between
low carb and the ketogenic diet I’d have to go with the ketogenic diet if it’s
done right. Okay, so a low carb diet done wrong can be really really bad and a
ketogenic diet done wrong can also be really really bad. So I’m going to go
through how each of these diets are done wrong. Often the problem with a low carb
diet is that you don’t have enough energy because you’re eating such low
carbohydrates, glucose is still your primary source of fuel but you have none
of it so you may feel very lethargic this isn’t that important for the
regular person, but if you’re an athlete and you need a
energy source to thrive off for your athletic performance,
then something like the Paleo diet, for example, may not be the most viable
option. You want to go with something which is going to fuel you either
through ketone bodies or either through glucose or better yet you
could do something like the ketogenic diet or the Paleo low-carb diet, but then
eat more carbohydrates before workouts to give you that boost of glycogen in
the muscles that you are so dearly need. Many people seem to eat a lot of dairy and I’m guilty of this myself sometimes
as well, when doing the ketogenic diet because it’s very very easy to get all
of your calories from dairy. But, many people don’t tolerate dairy well and if
you’re eating too much dairy and you’re eating too much fat – saturated fat
especially – and you’re not getting enough omega-3 and polyunsaturated fats or even
monounsaturated fats, you’re gonna run some trouble for your gut and you might
destroy some of the diversity of microbiome in your gut and that may lead
to things like inflammation even though the ketogenic diet is anti-inflammatory.
So you just want to make sure that you’re you’re doing it right. The
ketogenic diet is really hit or miss. You either do it really really well and then
it’s amazing and you feel great on it or you don’t do it correctly you’re not
monitoring your sodium intake, your potassium intake, you’re not making sure
you’re getting enough magnesium or hydrating in the early days and then you
screw it up and you feel like shit and you begin to hate on the ketogenic
diet. At the end of the day I think for the average person, the ketogenic diet or
even low-carb for that matter isn’t suited for everyone. I think at the end of the
day the best thing you can do is eat a mostly plant-based diet, minimise your
dairy consumption (you can eat meat as long as it’s grass-fed, eat free-range
eggs) and eat everything in moderation try to balance it and then use intermittent
fasting as your method of reducing inflammation, increasing BDNF, increasing
insulin sensitivity…all these things. So a balanced diet something like the Pegan diet or Mediterranean diet in combination with intermittent fasting is
something I’d suggest. But, if you want to do the ketogenic diet or the low carb…
you know, you just watch the the latter video so you understand the differences.
It’s all about trial and error trying both out seeing what works for you and
then trying to decide in your head which one is going to be easier for you to
sustain long term. Now, I’m really out of breath so I’m gonna stop talking now and
you probably get the idea and the difference between both diets. So thank
you so much for watching! Leave a comment down below and let me know something you took away from this video and perhaps some questions you have for me moving
forward in the comments section or for a future video. As always guys I appreciate
you watching and if you’re here right now and you got through the whole video
you’re awesome! 😀 Alright, I’ll see you guys next time. Peace Out. ✌️

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