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Thursday, January 16, 2020

Why the Keto Diet Is No Better Than a Low-Fat Diet When Protein and Calories Are Equated

You are probably reading this because you plan to lose some pounds and are torn between going the keto diet way or the low-fat diet one. Debate on which, amongst these two is the better way to cut on some pounds. And we are yet to find a clear winner if the latest research on the matter is anything to go by.     

First, let's get to know more on keto diet 

Keto comes from "Ketogenic," a term given to a low starch diet. The goal here is to acquire healthy calorie. Those who front the regime believe that carbs are the biggest problem when it comes to loosing extra pounds. Getting rid of carbs, according to them, is the best way to lose those pounds. Just get rid of white bread, sugar, and sodas, and you will be good to go.

So how exactly does this result in weight loss?

Carbs are often our bodies' fuel, and by limiting your intake to less than 40 grams, it looks for other alternatives to fuel it. Your body gets into a metabolic state where ketones are produced to act as fuel. This is primarily proteins and fats getting broken down to provide your body with energy. What follows next is reduced pounds.  

Low-fat diets

For these regimes, the goal is usually to reduce fats in your food, which subsequently meaning less calories. Diets with few starch equated to a high-fat diet.

The underlying factor when it comes to losing un wanted pounds is starch. It’s about your intake and what you take out. If you do not take out calorie, then that means you will add more weight.

Which is better

A significant study which was conducted last year established keto diets and those with lower fat have near similar results. The average weight loss by both sets of people tested on both diets was almost equal. 

These results mean that both diets will work, and it will be up to you to decide what works well for you. Individuals planning to shed some pounds will have flexibility and not have to stick to one of these two, as had been the case for many years. The previous situation had proponents of either diet actively opposing the other and giving their reasons for support of theirs.

Your body needs carbs

Carbs are your body's best source of energy, with experts saying that our nervous system alone burns about 80 grams of it each day. When we fail to have enough carbs in our body, we forcefully stress the nervous system forcing it to seek for alternates. We all know plan Bs are never equal to plan A. Carbs will always be converted faster and more efficiently than fats and proteins.

Active persons require carbs

A keto diet can cause problems for people who are working out in a bid to add muscle. Our muscles need carbs too for contraction, and hence lacking them in our system means you will have a hard time reaching your targets. To perform at a high level, you need to include carbs or do away with gaining muscle as you lose weight.

You get keto flu 

Most people on this kind of diet will complain of some severe side effects, which include constipation, lightheadedness poor sleep patterns, among other discomforts. These are usually as a result of your body going into ketosis and trying to settle into the new state of operation without carbs. You do not have to go through this to lose weight. Simply cutting down on fats will work for you. Imagine having those symptoms for close to a month.

Electrolyte imbalance

Due to a reduction of carbs while on this diet, the body reacts by producing less insulin, and starts using the stored carbs. While this happens, your body experiences increased the loss of water. Your kidneys get rid of water and the electrolytes in it. This is why most people experience muscle cramps and fatigue. If you do not drink enough water, it might get as bad as getting kidney stones. 

Bad breath

When your body is ketosis, acetoacetic acid is broken down, releasing acetones that do not smell quite well. This gets to come out of your mouth whenever you open it. 

You experience brain fog

According to scientists, our brains run on glucose. We all know we get our glucose from carbs. This is probably why we are unable to concentrate well when we are hungry. Now imagine this happening to you as a result of denying the brain enough glucose. Most people will experience memory loss, migraines, and some even report getting confused.


Whether you choose a keto diet or a low-fat diet, the latest scientific data indicates you will get almost the same results if proteins and calories are the same. Keto dieters, however, have to go through lots of troubles to get to their desired goals. Why go all these while there is an alternative?