Right now, both low carb and keto are two of the most popular diets. However, a lot of people who are new to dieting or are trying to transition to a new diet are confused as to which one is best for them. Which is the best for weight loss? Or, which will help to put on muscle or burn fat? Can they manage a health condition on either one? Finally, when you compare them together, which one is the most effective? Today I am going to provide you the pros and cons of both a low carb and ketogenic diet in order to help you make the best decision. Because at the end of the day, it’s not about which one is better than the other. What’s important is which one is right for you. You and your unique body type, genes, health status, lifestyle, and goals (which is what I like to call bio-individuality). Hopefully, by the end of today’s post, you’ll knnow how to decide which of the two is going to best serve you.

With that out of the way, let’s go over the pros and cons of low carb and keto diets!

Low Carb

As the name states, a low carb diet is a diet that contains small amounts of carbs (carbohydrates). You could be eating high fat, low fat, high protein, or low protein, and still eat fewer amounts of carbs and continue to call it a low carb diet. The various names or types of low carb include Paleo, Primal, Atkins, South Beach, Bulletproof, and the Zone. Keep in mind that just because a diet is low in carbs does not mean it is carb-free. For instance, some people may mistake an all-animal diet like the carnivore diet for a low carb one, when the truth is that it is a zero-carb diet. (Unless the person decides to include dairy products- which do contain carbs-, it is virtually free of carbs.)

The Pros:

• Blood sugar and insulin control
• Naturally eliminates high-carb, processed foods (i.e., desserts, baked goods, conventional snack foods, etc.)
• May improve diabetes, PCOS, high blood pressure, heart health, fatty liver
• Research suggests it’s best suited for strength training/weight lifting activity
• More flexibility to include whole foods sources of high carb choices such as fruit, squash, potatoes, and grains
• Relatively easy to adapt to
• Great for weight maintenance

The Cons:

• Could take getting adjusted to
• Athletes following it may need more carbs than is allowed to support more extended activity/training
• May not be as effective if you DON’T struggle with blood sugar imbalances or metabolic disease; must take into account bio-individuality
• People assume they can get away with processed meats and dairy, as well as low-carb “snack foods” filled with junk ingredients (and zero nutrition)
• Progress typically not as quick as keto (see below)

Keto

I’ve written about the ketogenic diet many times (read my overview here). Simply put, a keto diet is one that contains 20-25 grams or less of carbs. It changes your body’s metabolism by altering its preferred source of fuel. Instead of burning mostly carbs and some fat, you’re now switching over to mostly fat, some carbs, and ketones (or ketone bodies). Ketones are an alternative fuel source our body naturally creates whenever we’re fasting, sleeping, or, in extreme cases, starving. They’re highly therapeutic and have been shown to lower inflammation, improve brain function, balance mood, and improve gut (digestive) health.

Drastically cutting down the carbs forces your body to create more ketones and rely (mostly) on fat. Similar to low carb, the keto diet is not a zero carb diet. Carbs in the form of high-fiber vegetables, nuts/seeds, and the occasional serving of low-sugar fruit like berries are encouraged.

The Pros:

• Similar to low carb; managing blood sugar and insulin, hormone balance, cutting out high-carb processed foods, and improving diabetes
• Helps to control sugar cravings
• Used as a therapeutic (or co) treatment) for a variety of neurological conditions, including epilepsy, Alzheimer’s, Parkinson’s, and Autism Spectrum Disorder
• Brain health, including mental cognition, focus, and memory
• Currently studied for its uses in the military and cancer treatment
• Works well for endurance athletes
• Effective for weight loss

The Cons:

• Very strict
• Takes a while to adapt to on a physical, metabolic level
• Keto flu
• Easy for people to think they can eat as many fatty foods, processed meat, and keto-based products as they want without gaining weight
• Not the best when it comes to building muscle (you may have to do either Targeted Keto or Carb Cycling where high carb foods are eaten around workouts)
• Is not a one-size-fits-all diet; not everyone can do it

Which One is Right for Me?

Not sure which diet is right for you? All you can do is try either of them at the end of the day! However, to make things easier, I suggest starting with low carb a few months before gradually transitioning to keto. This will give your body time to adjust. Once you’ve adapted, the transition to keto will be much easier (and the infamous keto flu also won’t hit you as hard).

But if you’re already making great progress and are comfortable in the pace you’re at, then stay at low carb. You can also return to it from keto as a form of maintenance after reaching your goal weight.

When you get to keto though, remember to give it time since your body does not fully adjust overnight. It takes time, effort, and patience.

If you’d like any guidance or structure for either one of these diets, then consider buying one of my meal plans. These are how I eat to support my training. I’ll cycle between keto when I want to boost my brain health and squash sugar cravings and low carb when I want to include foods that are higher in carbs like summer fruits or the occasional treat when going out. For me, alternating between the two has become a way of living. I’ve felt so much freedom with my choices and am more aware of the effects of certain foods on my body.

For a low carb diet, try my newly released Bikini Body Meal Plan or my best-selling Z-Shred Superfood Meal Plan.

And for a keto diet, you can try my Keto Meal Plan for Fat Loss, which includes a detailed PDF with all of the history, Q&As, tips, and research to optimize your results.

Sources and Further Reading:

[1] https://www.dietdoctor.com/low-carb/is-low-carb-right-for-you
[2] https://perfectketo.com/low-carb-vs-keto/
[3] https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/
[4] https://www.healthline.com/nutrition/9-myths-about-low-carb-diets#section6