Keto Diet And Low Carbohydrate Diet

Introduction

There is new ways in nutrition that is doctors recommend to some patient like keto diet and low carbohydrate diet . they depend on following lower intake of carbohydrate , sugars in their diet below 15% of their calories per day . patients follow those diets to lose wight or to recover from some diseases , change in metabolic bath way . There are some differences between keto and low carbohydrate diets: Low carbohydrate diet and keto diet depend on restricting dietary carbohydrate mainly sugars , bread , and sweeten beverages .The difference appears in percentage of carb in each diet also kind of carbs that could be taken daily . In low carbohydrate diet comprise 10-30% of the patient’s calories . if the patient ‘s calories takes 2000 calories daily .he /she takes 50-150g of carb daily , it may practical for long time . using benefit carb like fruits , beans . but in keto diet comprise 5-10% only and depends on nuts , must reach ketosis phase , it may not practical long-time , if the patients takes lower amount of carb in low carbohydrate he reach ketosis phase .

Metabolism In keto and low carb diets

In low carbohydrate diet : Its target to limit carbohydrate intake in body that to control pancreas to release insulin level in body ,that leads to burn fats and protein to get energy mainly to brain ( need a lot of energy (ATP) to work ) when minimizing insulin release that leads to deplete the glycogen store, decrease oxidation of glucose and increase breaking down of fats and in keto diet or when reach ketosis phase β‐oxidation acetyl coenzyme A isn’t braking down fatty acid but they oxidized to ketone .some ketones enter the cells to give energy and other ketones be lost without metabolized via urine and breath .this technique is very effective with some patients , some studies reported that high- fat intake without carbohydrates increase ketones in blood concentration and increase D- β‐hydroxybutyrate and acetoacetate .

Low carb diet

A low carb diet is a way of eating that restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread, it’s common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness. you eliminate many high calorie foods from your diet. All these factors may work together to reduce your overall calorie intake and promote weight . It is perfect for people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk . While a low carb diet may not be for everyone, it can be a viable weight loss option for most healthy people.

Benefits

may promote weight loss (3Trusted Source, 4Trusted Source) ,eliminates many processed high carb foods, can be sustained long term ,less extreme adaptation phase than keto , less restrictive and easier to follow than keto

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Some side effect

You may feel weak or experience constipation , limits food options , limits fruit intake ,may impact micronutrient intake Some food include the diet : lean meats, chicken breast, fish ,eggs. , green vegetables ,broccoli oils, such as coconut oil, olive oil, and fruit, such as apples, blueberries, and strawberries.

Keto diet

The ketogenic (keto diet )is a very low carb, high fat diet that has gained popularity now a day ., has several therapeutic properties, such as helping treat refractory epilepsy( because it change source of energy or ATP to brain so it can help patient ). Promising research shows it may also impair the growth of certain types of cancer. also , some studies utilize it to lose weight . the goal of keto diet to catch or reach ketosis (phase in metabolism happen in keto diet or low carb diet ). In this state, your body produces ketones from fat in your liver and uses fat as its main fuel source instead of carbs. A standard keto diet is restrictive and may not be a practical long-term option for those looking to lose weight and improve their health.

Benefits

Has therapeutic benefits, such as managing epilepsy , may improve insulin sensitivity , may reduce appetite , can improve cholesterol and triglyceride levels .

Some side effect

Constipation is common due to low fiber intake , long- term data is limited ,risk of the keto flu, which may include headaches, fatigue, brain fog, irritability, and lack of motivation, limits fruit intake ,may be difficult to stick to for long periods. Some food include the diet: same as low carb but there is same change in percentage of carb and kind .

Conclusion

Low carb diet and keto diet is nearly similar ,but in my opinion choosing one of them to follow depend on your health and your wight , but low carb is more effective because there is more variety for food supply that is important for your health , if you want need to lose a lot of wight you can follow keto diet for period of time and then change it to low carb diet

Reference

1. Pogozelski, W., Arpaia, N., & Priore, S. (2005). The metabolic effects of low‐ carbohydrate diets and incorporation into a biochemistry course. Biochemistry and Molecular Biology Education, 33(2), 91-100.
2. Pogozelski, W., Arpaia, N., & Priore, S. (2005). The metabolic effects of low‐ carbohydrate diets and incorporation into a biochemistry course. Biochemistry and
3. Molecular Biology Education, 33(2), 91-100. Health line website for example https://www.healthline.com/nutrition/improve-insulin-sensitivity https://www.healthline.com/nutrition/keto-flu-symptoms