I’ve been asked by many of my readers to clarify what it means to follow a low carb or ketogenic diet.
These two terms can mean two very different things, I thought it would be easiest to do a comparison. If after reading this you have more questions, please feel free to reach out.
What is a low carb diet?
Generally speaking, the term “low carb” can be applied to any type of diet where you reduce your overall carb intake. This is a very loose term and can mean different things to different people.
There is a general consensus out there that eating low carb “usually” means eating between 20 and 100 net carbs per day. That is a very large range, and not everybody will follow those guidelines.
The term low carb referrs to simply reducing your overall carb consumption. The number of carbs you eat is totally up to you or whatever diet book you may be reading.
A low carb diet does not equal a ketogenic diet.
What are net carbs?
Net carbs are very easy to figure. All you have to do is look at the nutrition data for whatever food you are eating and subtract the fiber count from the total carb count. Many people choose this method to ensure they get more fiber in an eating plan that could easily cut out fiber completely.
There is also some science behind it, but I will leave that to you to google if you like. I don’t like to get that technical around here.
What is a ketogenic diet?
A Ketogenic diet does equal a low carb diet.
A Keto diet is one of many different approaches to eating low carb. It has very specific parameters with the idea being that you put your body into a state of ketosis where fat becomes your body’s main fuel source. It is considered a high fat, moderate protein, low carb eating plan.
While macros will be slightly different for each person, a Ketogenic diet will require that your macros are generally around 80% fat, 15% protein and 5% carbs. This can seem extreme to some people, but for those who follow a Ketogenic diet, the health benefits can be significant.
Plus, after a while, it becomes extremely easy to get that amount of fat. Like any diet, there is a term of adjustment. But it’s pretty easy to get the hang of.
That being said, a ketogenic diet is not for everyone. If you have certain health concerns, such as kidney problems, a Ketogenic diet will not be a good option for you. So talk to your doctor or a qualified dietitian before getting started.
A note on the medical profession:
Many medical professionals out there hear the word “Ketosis” and automatically equate it with ketoacidosis (which is basically ketosis that has gone too far). This is a serious condition most often associated with diabetes.
Also note that most doctors do not study nutrition, much less nutrition that is viewed as “fringe” in any way. So if you need to work with a medical professional, just know that you may have to search for somebody who knows about this sort of eating plan. These folks are not always easy to find, and there are new studies coming out all the time on this type of eating plan. So look for somebody who keeps up with the latest.
Keto Concerns
If you think you might be interested in following a Ketogenic diet, I implore you to do your research. There are many concerns and issues that can arise based on your own, individual constitution. For those people who can benefit from this sort of eating plan, the benefits are endless. But there are things you need to watch for when following this sort of eating plan. So do your homework. This is not for everyone.
Personal Experience
I tend to follow a Keto eating plan and I have seen many benefits from doing so. Often people ask me how I can possibly be healthy eating that much fat. But when fat becomes your main fuel source, your whole body functions differently. Traditional nutrition “rules” no longer apply in that respect. I have seen all my lab work come back into normal ranges within a matter of months. So if you feel you may benefit from a Keto plan, it could definitely be worth, at the very least, a try.
In Conclusion
Low carb eating is a broad term that can be applied to many different approaches and eating plans. It can be based on just about any number of carbs that are less than what you would typically eat. Every low carb diet out there from South Beach to Atkins will give you a different number of carbs to shoot for. So if you want to eat low carb, but are not interested in a Keto diet, you will need to do your research on the many, many low carb diets available on the market today.
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Leave me a comment below!
Sharon says
I am interested In Starting the Keto Diet but have no idea of where to start. Is there books or websites that can help me get started. I need to make a grocery list but I have no idea what to put on its
Lindsay says
Check out our Low Carb 101 page
There are shopping list for fruits and vegetables that are low carb and keto friendly. It’s a pretty good start for figuring out. Then search our recipes! We’ve got over 200 keto and low carb recipes that you can go through and see what sounds good to you. Hope this helps!
Lois says
It was interesting to read your low carb / ketogenic comparison. Good information. I follow the ketogenic path and have seen a lot of fantastic benefits other than weight loss. Thanks for the information.
Lorna-Jean Thompson Anderson says
The word you’re looking for in the second sentence under the heading, “What Is A Low Carb Diet?” is ‘loose’.
That's Low Carb!?! says
Lorna-Jean – Thanks for catching that! 😉
jen says
i have been doing Keto for 2 months now and have lost 10lbs, but have not noticed any inches. I am becoming discouraged because I am not losing as quick as most that have to also lose 100+ lbs.
I don’t go over 20 carbs, I target my protein and fats. I’m not sure what more I can do. I have bacon and eggs for breakfast with an avocado then leftovers for lunch then something fresh for supper. drink plenty of water during the day and drink pickle juice along with electrolytes. Do I need to change things up? thanks for your time.
That's Low Carb!?! says
Jen – I see two things here.
First, you need to look at this a little differently. Most people, when trying to lose weight, aim for about 4-6 lbs. a month. Slow and steady is the best weight loss, no matter how you do it. Ten pounds in 2 months is pretty good. Yes, some people lose it faster. But we are all different. I’m the same as you. Even when I do Keto perfectly, the weight comes off painfully slow. But it does come off. The weight didn’t end up on our bodies overnight, and it won’t disappear overnight either. I know Keto is often promoted as this incredibly fast way to lose weight, and for some people, that happens. But for the rest of us, it’s no different than any other type of diet. You have to have patience. Your body needs time to adjust. You will have plateaus too. It’s totally normal. The ten pound mark is sort of when you can switch from knowing that you are losing water weight, to losing actual fat. So you’re in the right zone. The trick with Keto and slow fat loss is to not give up. It takes patience.
The second thing is that some people actually do get too much fat on a keto plan. You can play with that ratio and your protein ratio just a tiny bit. I can’t recommend how much though. You’d have to experiment. Just don’t make any huge adjustments there or you could throw yourself out of ketosis with too much protein. Small adjustments are best. I wish I could give you more specifics, but I’m not a dietitian and there is no hard and fast science here. You have to experiment a little to see what works for your body. Hope that helps.
Ada Smoot says
I want to start the Keto diet but I’m so confused regarding the carbs I’m supposed to have, are veggie carbs the same as other carbs, am I supposed to be logging carbs in all day? Also, I’m not big on dairy so I don’t want to use them. How will I know if I’m doing this right?
That's Low Carb!?! says
Ada – You want to count all your carbs. In the beginning, before you get to really know what you can and can’t have, yes. You’ll be counting everything. But you’ll get the hang of it pretty quickly. Carbs are carbs no matter where they come from. So just keep track of your total carbs for the day and try to ensure that the majority of them come from low carb veggies. In my 101 section, you’ll find lists of the lowest carb fruits and veggies. Hope that helps!
Angel says
I have been on the Keto diet since June and have lost 45 pounds! It took a while to adjust, but the benefits far outweighed the “fluâ€. My question is how to break through a stall. I have not lost any weight for about two months. I strictly watch my macros and stay within targets every day. But alas no weight loss. I have about 20 pounds to go to reach my goal, but can’t seem to get there. Any suggestions?
That's Low Carb!?! says
Angel – Our bodies get used to doing the same thing all the time. Sometimes you have to keep it guessing. There are a lot of approaches to this. Some people to “carb up” days (where they eat a specific amount more in carbs), some people throw in a different exercise, some people do an egg fast or even do a zero carb day or two. Depends on what you feel is right for you. Keto stalls are tough. But don’t give up.