As the year winds down, and temptations abound, many consider weight-loss plans for the New Year. Cutting carbs remains a popular choice, with keto, a high-fat extension, gaining traction. But what sets keto apart from general low-carb diets, and which reigns supreme in a low-carb vs. keto showdown?
Understanding the Basics
The ketogenic diet originated in the 1920s as a treatment for children with seizure disorders when medication proved ineffective. Research indicated that ketosis, where the body burns fat for fuel instead of glucose, reduced seizure frequency. The fat-burning aspect contributed to the diet's widespread appeal.
Low-carb diets have existed in various forms for decades. The Atkins and South Beach diets, popular in the early 2000s, exemplified this approach by minimizing carb intake, particularly simple and refined carbs like white bread, pasta, and cake.
Keto vs. Low-Carb: Key Differences
Even though people often confuse keto with the more generic term “low-carb,” according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City, they’re actually quite different.
Keto is a more restrictive diet compared to low-carb diets. While keto is indeed a low-carb diet, not all low-carb diets are keto.
Read also: Safety of Low-Carb Diets During Lactation
The keto diet follows a strict structure, with 70% of daily calories from fat, 20% from protein, and 10% from carbohydrates. Some even opt for a 70% fat, 25% protein, 5% carbs breakdown.
Low-carb diets are more flexible. What one considers low-carb may involve eliminating all grains or sugars, while another may include fruit or quinoa. It's all very relative.
With a general low-carb diet, you’re probably (and hopefully) not eating nearly as much fat as you would if you were trying to force your body into ketosis. Instead, you’re loading up on more lean proteins and veggies to stay full and energized.
Low-Carb or Keto: Which Diet is Better?
The answer isn't straightforward. For most healthy individuals aiming to lose weight, a low-carb diet is preferable as it doesn't force the body into ketosis, an unnatural state. By reducing sugary and starchy foods, individuals can lose weight while maintaining healthy energy levels.
“Typically, a low-carb diet focuses on protein and non-starchy vegetables, and limits grains, fruits, breads, sweets, and starchy veggies like legumes, potatoes and peas,” Zeitlin explains. Protein and veggies are extremely helpful in aiding - and maintaining weight loss - she continues. Plus, a general low-carb diet can be more sustainable in the long run, since it requires way less macro counting (read: obsessing over hitting that 70/20/10 ratio).
Read also: Best keto-friendly chips
Considering Keto? Be Aware of the Side Effects
Those interested in keto should remember it often comes with more side effects than a standard low-carb plan.
Short-term effects of the keto diet can include “keto breath,” “keto flu,” (flu-like symptoms brought on by the body adapting to this very low-carb diet), or fatigue.
Long-term effects can include constipation, diarrhoea, lack of energy, iron deficiency, vomiting, and kidney stones. Not to mention, eating such a high-fat diet like keto can also contribute to high triglyceride levels, which increase your risk of heart disease and stroke, as well as high cholesterol. Lastly, going keto can also contribute to a weakened immune system (since carbs help boost immunity) and chronic inflammation, says Zeitlin.
Keto's strict carb limits may also lead to reduced vegetable intake, potentially causing a deficiency in essential vitamins, minerals, and antioxidants. It can also lead to lower fiber consumption, increasing the risk of heart disease and diabetes, while also counteracting efforts at weight loss.
“When evaluating restrictive diets, you want to really look at the food groups they are removing and research the downsides of eliminating those vitamins, minerals, and nutrients,” says Zeitlin. “Any diet that is restricting your plant-based food intake should give you pause to do more research.”
Read also: Best Keto Tortillas
Despite these concerns, if keto works for you, continue with it. However, if you're choosing a fad diet for weight loss, a less restrictive low-carb diet is recommended.
General Advice for Both Diets
To maintain weight loss effectively, focus on doubling vegetable intake, consuming lean proteins (fish, eggs, chicken, turkey, shellfish, lentils, tofu), incorporating healthy fats (nuts, seeds, avocado, olive oil), and including fresh fruit and whole grains. “That is what is going to help the weight come off and stay off,” she says.
Ultimately, create a sustainable diet that you can commit to long-term, avoiding weight cycling. The goal is to improve health, not sabotage it with restrictive diets.
How Diet Trends Affect Skin Health
Diet trends have evolved into lifestyle changes that impact various aspects of our health, including our skin. The foods we consume play a vital role in our skin's appearance and health.
1. The Ketogenic (Keto) Diet
The ketogenic (keto) diet is characterized by a high-fat, moderate-protein, and low-carbohydrate intake. The goal is to reach ketosis, a condition in which the body utilizes fat as its primary energy source instead of carbohydrates.
Impact on Skin Health:
- Reduced Inflammation: Keto diets are often high in omega-3 fatty acids from sources like avocados and nuts, which can help reduce systemic inflammation. Lower inflammation can improve conditions like acne and rosacea.
- Potential for Dry Skin: The high-fat content may benefit skin hydration, but some people might experience dryness due to reduced carbohydrate intake. Carbohydrates can aid in skin moisture retention, so it’s important to balance fat intake with hydrating foods.
- Acne Concerns: There’s mixed evidence on keto diets and acne. Some report improvements due to reduced insulin spikes, while others may experience breakouts due to increased dairy consumption (a common component of keto).
Tips:
- Ensure you’re getting a variety of healthy fats, including those from nuts, seeds, and fatty fish, to support skin hydration.
- Incorporate low-carb, hydrating vegetables like cucumbers and leafy greens to maintain moisture levels.
2. Vegan Diet
A vegan diet avoids all animal products and centers on eating fruits, vegetables, grains, nuts, and seeds. It emphasizes plant-based sources of protein, vitamins, and minerals.
Impact on Skin Health:
- Rich in Antioxidants: Vegan diets are typically high in fruits and vegetables, which are rich in antioxidants like vitamins C and E. These antioxidants help protect the skin from free radical damage and support collagen production.
- Improved Skin Texture: Plant-based diets often include foods high in fiber and water content, which can aid in detoxification and improve skin texture.
- Potential Nutrient Deficiencies: Without careful planning, vegans may lack essential nutrients such as vitamin B12, iron, and omega-3 fatty acids, which can negatively impact skin health.
Tips:
- Include a variety of colorful fruits and vegetables to maximize antioxidant intake.
- Consider supplements for nutrients like vitamin B12 and omega-3s to ensure a well-rounded diet.
3. Paleo Diet
The Paleo diet focuses on eating whole, unprocessed foods that our ancestors might have consumed. It includes lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, and processed foods.
Impact on Skin Health:
- Reduced Inflammation: The Paleo diet’s emphasis on whole foods and healthy fats can help reduce inflammation and improve conditions like eczema and psoriasis.
- Better Skin Hydration: The inclusion of healthy fats and high-water-content fruits and vegetables can enhance skin hydration and elasticity.
- Potential for Nutritional Imbalance: Excluding grains and legumes may lead to deficiencies in certain vitamins and minerals if not carefully managed.
Tips:
- Focus on a variety of fruits, vegetables, and lean proteins to ensure a balanced intake of essential nutrients.
- Include omega-3-rich foods like salmon and walnuts to support skin health.
4. Mediterranean Diet
The Mediterranean diet is known for its emphasis on whole grains, lean proteins, healthy fats (particularly olive oil), fruits, vegetables, and moderate wine consumption.
- oxidative stress.
- skin hydration and elasticity.
- essential vitamins and minerals necessary for maintaining healthy skin.
Tips:
- Incorporate a variety of fruits, vegetables, nuts, and seeds to ensure a rich supply of antioxidants and essential fatty acids.
- Use olive oil as a primary fat source to support skin hydration and elasticity.
5. Intermittent Fasting: Timing Your Meals
What Is It?
Intermittent fasting consists of alternating between intervals of eating and fasting. Popular methods include the 16/8 method (16 hours of fasting, 8 hours of eating) and alternate-day fasting.
Impact on Skin Health:
- Cellular Repair: Fasting can enhance cellular repair processes, potentially benefiting skin renewal and reducing signs of aging.
- Reduced Acne: Some studies suggest that intermittent fasting can help regulate insulin levels, which may reduce acne breakouts.
- Hydration Concerns: During fasting periods, it’s crucial to stay hydrated to avoid dehydration, which can negatively impact skin health.
Tips:
- Ensure that you consume a balanced diet during eating periods to support skin health.
- Drink plenty of water throughout fasting periods to maintain skin hydration.