What Is Low Keto Diet

Low Carb & Keto Recipes

Low Carb vs Keto Diet – What’s The Difference?

If you are looking for low carb recipes or keto diet recipes, youve come to the right place! Every single recipe on Wholesome Yum is low carb and appropriate for the ketogenic diet.

Each recipe has 10 ingredients or less. Im on a mission to show you that keto friendly recipes dont have to be difficult, time consuming, or taste like diet food. I love sharing just how delicious and easy keto can be!

To get you started, here are a few of the most popular low carb keto recipes:

Types Of Ketogenic Diets

NOTE:If your end goal for keto is not to build muscle, you can skip this section.

Many people ask if carbs are needed to build muscle. Of course, theyre not. If youre asking this question, I will assume you know how you gain mass.

Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. Its suggested that if you are looking to gain mass, you should be taking in about 1.0 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but thats because your total body fat is not increasing as much.5Note that at the beginning of a ketogenic diet, both endurance athletes and obese individuals see a reduced physical performance for the first week of transition.

If for some reason you need to put on body fat also, you can achieve your goals through different types of a Ketogenic Diet. These are:

  • Standard Ketogenic Diet : This is the classic keto diet that everyone knows and does. Its the bread and butter of this website.
  • Targeted Ketogenic Diet : This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.
  • Cyclical Ketogenic Diet : This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.

Low Carb Vs Keto: Final Thoughts

When it comes to assessing low-carb vs. keto for overall health, both eating plans can be sensible. However, in terms of weight loss, or more specifically fat-loss, keto is more of a guarantee than low-carb.

And even if youre eating 100 net grams of carbs per day, that amount might actually shift you out of ketosis. For this reason, if you really want to get leaner, you may as well take the extra step and get into ketosis.

However, many do well on a standard low-carb eating plan where the majority of carbs come from vegetables and fruit.

So really, the best plan is the one that works the best for you.

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What Are The Types Of Keto Diet

If you’re planning to start the keto diet, keep in mind that there are several types. Each one focuses on slight changes in the proportion of fat, protein, and carbs in your daily diet.

The types of keto diet include:

Standard ketogenic diet . This is a very low-carb, moderate-protein, high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs in your daily diet.

Cyclical ketogenic diet . This involves periods of higher-carb “refeeds,” such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet . This diet allows you to add carbs around intense workouts.

High-protein ketogenic diet . It’s similar to the SKD, but you can eat more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.

The standard and high-protein diets have been researched and studied the most. They’re also the most common. The cyclical and targeted keto diets are recent additions and are mostly used by athletes or bodybuilders

Low Carb Vs Keto Dieting: Pros Cons & Choosing One

Best Keto Foods List For Burning Fat Efficiently

This is an evidence based article

This article has been written by experts and fact-checked by experts, including licensed nutritionists, dietitians or medical professionals. The information in the article is based on scientific studies and research.

It is designed to be honest, unbiased and objective, and opinions from both sides of an argument are presented wherever there is disagreement.

The scientific references in this article are clickable links to peer-reviewed research material on the subject being discussed.

A low-carb diet? Isnt that just another way to say keto?

No. Not at all.

Do you remember when you were in grade school and learned that all humans are mammals, but not all mammals are human?

Thats the right way to think about low-carb diets, too:

All keto diets are low-carb diets.But not all low-carb diets are ketogenic.

Whats the difference? Lets dig into it.

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Almost Zero Carb Fruits And Vegetables

Leafy greens and cruciferous vegetables are your best option in this category. They are packed with vitamins, minerals, and fiber and wont cause your net carb intake to climb substantially.

To give you a better idea of what the almost zero plant foods are, here is a list of ketogenic fruits and vegetables with the lowest net carb counts :

  • Broccoli Raab
  • Watercress
  • Cabbage
  • Bamboo Shoots
  • Cabbage

Stick with the lowest net carb fruits and vegetables on this list to help you meet your fiber, vitamin, and mineral needs without worrying about going over your daily net carb limit.

For more info on keto-friendly fruits check out this article: Best Low-Carb Fruits .

Intermittent Fasting & Keto

Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes.

Intermittent fasting involves cycling between periods of fasting and eating. When eating a keto diet, many people feel hungry less often. And since we advise eating only when you are hungry, this means that you might naturally begin to eat fewer meals a day or you may deliberately plan fewer meals to match your reduced appetite. For some people, this could mean eating two meals a day . For others, this could mean eating once a day, which is often referred to as OMAD, meaning one meal a day.

Want to learn more about the potential benefits of intermittent fasting or need information on how to get started? Read our full guide to intermittent fasting >

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Keep Up Your Fat Intake On Keto

The majority of your calories should come from fat when you’re eating keto. When you first start the diet, slowly transitioning to eating more fat can be helpful. Some high-fat foods can taste rich if you’re not used to it. If you’re losing weight, it’s important to get a good balance between having enough fat and having too much.

Key Takeaways From A Ketogenic Diet Review

Which Carbs Work On a Low Carb and Keto Diet?

A ketogenic diet could be an interesting alternative to treat certain conditions and may accelerate weight loss. But it is hard to follow, and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because its so hard to stick with that people cant eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months , try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.

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What Happens To My Body

Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process and only has a few enzymes for dealing with fats mostly to store them.

All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes. As your body becomes induced into a ketogenic state, your body will naturally use whats left of your glucose.

This means your body will be depleted of glycogen in the muscles which can cause a lack of energy and general lethargy.

In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels can become unbalanced with low carb intake.

In fact, you should go overboard with the salt salt everything! Sodium will help with water retention and help replenish the electrolytes. For most, this temporary groggy feeling is the biggest danger youre going to face. Its called the Keto Flu.

Unsweetened Coffee And Tea

Coffee and tea are healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood .

Whats more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee intake have the lowest risk for developing diabetes .

Adding heavy cream to coffee or tea is fine but stay away from light coffee and tea lattes. These are typically made with nonfat milk and contain high carb flavorings.

Summary

Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk for diabetes.

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How To Get Enough Fats On Keto

To balance your keto diet, you need to make sure you’re getting enough fat. Depending on your source, you might be recommended to get around 60% of your daily calories from fats but it could be up to 80%. In contrast, about 5-10% should come from carbs and about 10-20% from protein. This means the bulk of your calories should be coming from foods with healthy fats in them. If you’re having 2000 calories per day, that translates to around 165 grams of fat at the higher end.

The foods suggested above are a good start if you want to get the right food into your diet. There are also various techniques that you might use to increase your fat intake.

Which Diet Is Better For You

Risks of Eating Low Carb/Keto : When Others Think Keto is Dangerous ...

After years of being told dietary fat is bad, an ever-increasing number of people are now aware it isnt harmful.

Growing research now show sources of carbohydratesother than low-starch vegetables and low-sugar fruitare responsible for many preventable chronic disease. This explains the surging popularity of the ketogenic diet.

The practice of eating ketogenic foods is approximately 100 years old. But, the original purpose of the diet was to treat neurological disorders such as epilepsy rather than losing body fat.

Over the years, it was discovered that the keto diet has many other benefits too. Losing weight is just one of the advantages of strict carbohydrate restriction.

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Does The Keto Diet Work

For many people, the keto diet is an effective way to lose weight and manage various health conditions.

Multiple studies suggest that it helps with weight loss in two main ways: reducing hunger and promoting the loss of water weight.

Firstly, the state of ketosis helps to decrease the bodys level of the hormone gherlin, otherwise known as the hunger hormore. Reducing this hormone in the body could cause people to eat less through the day and consume fewer calories as a result, potentially ending in weight loss.

This is only suggested to be successful in the short term, however, and many trials on the subject tend to come up inconclusive.

Secondly, the keto diet has been associated with a loss of water weight due to the substantial reduction in carbohydrates. Carbohydrates, when theyre stored in the body, hold water. So when you reduce the amount of carbs going into the body, including during the keto diet, these stored carbohydrates are released with the water, resulting in weight loss in some circumstances.

Halle Berry is just one of the celebrities who has raved about the benefits of the keto diet.

She also credits the keto diet as largely responsible for slowing down my ageing process, and helping her lose her baby belly, control her appetite, and boost her energy and mental performance.

Dirty Keto Is Similar To The Standard Diet But Expands The Menu

How It Works Is this diet as fun as it sounds? Depends on whom you ask. The macronutrient distribution in the dirty keto approach is the same as in the standard keto plan, according to Melissa Nieves, RD, an advisor for HealthyMeals Supreme who is based in Puerto Rico. The big difference is that the source of these macros can come from any kind of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, you can hit your macro amounts with BBQ pork rinds instead. The main point of dirty keto is that, since the macronutrient amounts it follows support a ketogenic state, it doesnt matter where those macros come from, she says.

Who It’s Best For This variation is for those who need a high level of convenience and lack the time or interest for cooking and meal prep, Nieves says. This may also be the easiest route to follow for those just getting into keto, she adds, since you can stick to keto even when traveling or dealing with a busy schedule you just need to read package labels carefully rather than going deep into meal planning.

Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you dont have those issues, be aware of the health drawbacks. In general, she adds, if you plan on going keto, consider the dirty version only when you need the convenience, and not as a long-term approach.

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Dark Chocolate And Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants.

In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .

Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (

Keto Diet Side Effects

Low Carb Diet vs Keto Diet – The Difference Explained by Dr.Berg

Because a low carb diet reduces the amount of water you store, this can flush out electrolytes and make you feel sick this is called the keto flu. These side effects of keto are temporary while you are adjusting to a ketogenic diet, but unpleasant. They can include headache, dizziness, fatigue, restlessness, brain fog, lack of motivation, nausea, insomnia, impaired coordination, sensitivity to heat, sugar cravings, muscle soreness or weakness, and stomach issues.

Fortunately, you can avoid or eliminate these side effects by salting your food liberally, drinking broth , and eating pickled vegetables. These keto diet basics are just as important as restricting carbs. Some people also choose to take supplements for electrolytes, but its best to first consult a doctor.

Check the complete guide to keto flu symptoms and remedies here so that you can avoid it!

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How Does The Diet Work

When you’re on the keto diet, youre eating too few carbs to support your body’s energy needs. As a result, your body turns to burning your stores of body fat to fuel your energy.

When your body burns body fat for fuel, it produces ketones, substances made in your liver. Your body enters a metabolic state called “ketosis.”

If you follow the keto diet strictly, your body will reach ketosis in about 4 days. You will likely even see several pounds of weight loss the first week.

Continued

Nuts Seeds And Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.

Carb counts for 1 oz. of nuts and seeds :

  • Almonds: 3 g net carbs
  • Brazil nuts: 1 g net carbs
  • Cashews: 8 g net carbs
  • Macadamia nuts: 2 g net carbs
  • Pecans: 1 g net carbs
  • Pistachios: 5 g net carbs
  • Walnuts: 2 g net carbs
  • Chia seeds: 2 g net carbs
  • Flaxseeds: 0 g net carbs
  • Pumpkin seeds: 2 g net carbs
  • Sesame seeds: 4 g net carbs

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Eat Fewer Processed Carbs

Instead of thinking about the total carbs youre eating, assess what those carbs provide to you. Do the majority of your carbs come from fruits, vegetables, whole grains, and legumes, all of which deliver loads of and health-supporting fiber and antioxidants? Fantastic. Or are you consuming them mostly in the form of added sugars or refined flour? Its fine to enjoy your favorite sweet treats and processed foods sometimes, but the bulk of your carbs should come from whole food sources.

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