Vitamin Shoppe Q & A about keto vs. low carb…

By: Dr. Keith Kantor

What would the macro break down of a low-carb diet that isn’t keto be? How low carb is a low-carb diet? A low carb does that does not promote Ketosis may look like 50%fat, 25% protein, 25% carbohydrates. A low carb diet is a reduced carbohydrate diet compared to the standard daily recommendations. I have also recommended for people who are restricting carbs for weight loss to stay under 100 grams per day and those who are maintaining their weight should stay under 150 grams per day.

What’s the difference between a low-carb and keto diet? A low carb diet is a diet that is restricted in carbohydrates, higher in healthy fats but is not low carb enough to go into Ketosis. 

What are some of the foods you’re cutting on low-carb? Any other foods that you’re adding? You typically cut out all of the starchy foods like bread, pasta, crackers, rice, grains and potatoes. Your main source of carbohydrates includes fruit, vegetables and beans. Adding in heart healthy fats like avocado, nuts, seeds, coconut oil, olive oil, etc. It is important to make sure you have enough fats to stay satisfied because of the reduced carbohydrate consumption.

What are some of the benefits of going low carb? Are they short or long term benefits?  Every person is different and some people thrive by reducing their carbohydrate intake, they maintain healthy blood sugars and their weight more easily. Short-term benefits include weight loss, reduced blood sugar levels and less fluctuations in energy from spiking and falling insulin levels.

What are some of the things people might notice on one of these diets? They will have more steady energy levels, less cravings for sugar, starches and caffeine. Some people report that they are able to focus and think more clearly with a lower carbohydrate diet. Some people also experience dehydration on a keto or low carb diet. Make sure you drink one half of your body weight in ounces of water per day. Natural, pure alkaline hydroxide water is best. It helps eliminate inflammation, ultra-hydrates and clears out the detoxification pathways which is essential for good health and helpful for losing weight.

Why are these diets so beneficial from a weight loss perspective? They help promote steady insulin levels, when insulin levels are within normal range the body is better able to burn fat as a fuel source. The ketogenic diet trains the body to utilize fat for fuel because the first available fuel source glycogen is no longer available.

Anything else you’d like to say about low-carb diets, sustainability, and low-carb vs. keto. Experiment and see how your body responds to the ketogenic diet and a reduced carbohydrate diet. Nutrition is very individual and should not feel like you are being restricted or deprived. If you fall off track and have a day or meal where you consume more carbohydrates then normal it is okay, give yourself the grace to enjoy yourself and get right back on track.