Keto VS. Calorie Deficit

Keto VS. Calorie Deficit Today I will be comparing a keto diet and calorie deficit diet. A keto diet is well known for being low in carbohydrates and causing the liver to create ketones, which the body uses as energy. It entails significantly lowering carbohydrate intake and substituting fat for it. Your body enters a metabolic condition known as ketosis as a result of this carbohydrate restriction. Your body becomes highly effective at burning fat for energy when this occurs. Additionally, it causes the liver to produce ketones from fat, which the brain can use as fuel. With the keto diet your main food options will be beef, chicken, turkey, fish, green vegetables, almonds, walnuts, unsalted cashews, avocado, cauliflower, pepperoni, cheese, cream cheese, oils such as olive oil, avocado oil, coconut oil, black coffee, and other low carbohydrate and low sugar foods. For a calorie deficit you must consume fewer calories each day than you burn in order to lose weight. You won't lose weight if you consume more calories than you expend. This is known as not having a calorie deficit. Changing what and how much you eat, and exercising are two methods to increase your calorie deficit. The difference between the two is that although the calorie deficit works with any food category, the ketogenic diet restricts carbohydrates and sugars from the diet. The two diets are quite similar when it comes to losing weight. The diet that I think is the healthiest is the calorie deficit diet. The reason I think the calorie deficit diet is the healthiest in comparison to keto is because even though you are restricting yourself from calories, technically you can still eat what you want in moderation. If a cheeseburger meal fits in your calories for the day, you can still eat what you want while staying in your calorie deficit for the day. According to research, changing your diet on its own might increase your calorie deficit more quickly than just exercising. However, combining dietary Keto VS. Calorie Deficit adjustments with moderate to vigorous activity frequently yields the best weight loss benefits (Frysh, 2021). A keto diet is not sustainable for a long period of time, in my opinion. The reason I think the keto diet is not sustainable for a long period of time is because it is too restrictive. Overtime your body will need some carbohydrates and sugar. The keto diet restricts you from eating common foods which will make it harder to stay on the diet for long periods of time. Some of the side effects of the keto diet are constipation, headaches, poor breath, and other adverse effects are more common on very low carbohydrate diets. Additionally, it is challenging to achieve your micronutrient requirements when adhering to the diet's rules requires eliminating a number of nutritious meals. According to the (Mayo Clinic, 2021) “While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health” (para. 11). A big factor when it comes to the keto diet is that even though it can be very helpful with aiding in fast weight loss, it also causes people to gain the weight they lost back very quickly. When people go back to their regular way of eating which usually includes carbohydrates and sugars, it makes it hard for their bodies to metabolize the now foreign carbohydrates and sugars that they are no longer used to metabolizing. This cause people to gain back the weight just as fast as they lost it. A calorie deficit diet is sustainable for a long period of time, in my opinion. The reason I think a calorie deficit diet is sustainable in comparison to a keto diet is because it is less restrictive. With a calorie deficit diet, it is more sustainable because you are not completely eliminating out sugars and carbohydrates which is a big part of peoples diets. This helps keep your metabolism going and it does not completely switch up the types of foods you are Keto VS. Calorie Deficit metabolizing. Of course, with a calorie deficit diet you have to eat vegetables, lower sugar replacements, and some low carbohydrates to help you lose weight but you are not completely restricting yourself which I think is very sustainable. For example, say your calorie intake for the day is 800 calories. If you eat a salad that is 200 calories, grilled chicken and rice which is 500 calories, that totals to 700 calories so you can still get in 100 calories for the day, you can eat two Oreos because they are only 53 calories each. Just like that you got in your healthy meals while still having a treat and staying at 800 calories for the day. In conclusion, I think that a calorie deficit diet is more sustainable and healthier than a keto diet. There are pros and cons to both diets, but I think the pros outweigh the cons for the calorie deficit diet in comparison to the keto diet. I think weight loss I different for everyone’s body, but one of the most important parts of losing weight is what you put in your body. The best way to lose weight in my opinion is with a calorie deficit diet.