The Ketogenic Diet Versus Low Fat Diet Plans
Everywhere you turn you see people talking about the ketogenic diet. Many celebrities are fans too. The keto diet remains quite popular.
What is the difference between keto and a low-fat diet? The old way of thinking had us reducing our fat intake, but studies show low-carb diets are more effective for weight loss and helping reduce cholesterol. So many people who’ve tried and stuck with low-carb lifestyles have lost forty to fifty pounds or more and have been able to get off many of the prescription meds they’ve been taking for years.
There are several low carbohydrate diets, and the keto diet generally limits your carb intake to 20 to 50 grams a day. The keto diet requires you to enter the stage of ketosis, and that generally does not occur unless you are consuming as low as 20 grams of carbohydrates per day. Ketosis is the basis for this lifestyle, as it helps your body burn fat more efficiently.
What does a keto daily menu consist of?
Breakfast: bacon or sausage, eggs, and coffee with cream and stevia (or other artificial sweetener)
Snack: 1 ounce of cheese with cucumbers or celery
Lunch: Tuna salad or egg salad wrapped in lettuce or lettuce wrapped burger (we love to use butter lettuce or romaine)
Snack: ½ avocado with salsa or sweet gerkins wrapped in cream cheese and turkey meat.
Dinner: Lemon chicken with a side of vegetables cooked in butter or steak with vegetables in butter and a salad with Skinny Girl Raspberry Vinaigrette or grilled salmon with a side of spiral cut zucchini pasta with sauce
Snacks: string cheese, a cup of chicken broth, 6 almonds or peanuts or macadamia nuts, turkey lettuce wraps, hard-boiled eggs, smaller portions of leftover meals, and so much more.
Low-Fat vs Low-Carb
Feeling Satisfied and Avoiding Hunger
The keto diet typically is about choices, not deprivation. You’re able to eat a wide variety of real food with lots of satisfying meats, chicken, seafood, cheese, non-starchy vegetables, and healthy fats.
Low-carb is considered easier to follow than low-fat because low-carb regulates your appetite. You’re naturally satisfied by eating less. You don’t feel starved. And with the spikes in blood sugar eliminated, so are your out of control cravings.
Long Term Sustainability
The key to success is long-term sustainability. What goo is a weight loss plan if you can’t stick to it? Low-carb gives you the ability to stick to the program because you’re not hungry, you can eat any time, and after the first 2-3 days your cravings are gone.
Low-carb beats low-fat because you’re not struggling to get through the day unsatisfied. The probability of long-term success increases with low-carb diets over time, which makes this a livestyle, not a temporary diet.
One of the most important considerations in the actual success that any diet plan has or will have is its sustainability over the long term, and the overall success measure of any weight loss plan is the individual’s ability to keep the weight off for the long term.
What The Studies Show
A study by the Duke University Medical Center in Durham, North Carolina set out to compare the effects of a low fat diet versus a keto diet.
They discovered over their 24 week study that not only did the low carbohydrate diet retain more of the participants than the low fat group, but they also lost more weight, and had decreased in triglyceride levels.
A low fat diet is generally a temporary, one that can’t be sustained because of too many temptations; the keto diet doesn’t restrict to the same level so it is easier to maintain for thelong-term.
This means the weight you lose stays off, and is the reason that low carb is a lifestyle.
More Studies Support Low Carb Diets Over Low Fat
Since 2002, more than 20 randomized controlled trials have been published in respected, peer-reviewed journals that demonstrate the fact that low carb diets are more effective for weight loss and completely safe without a single adverse effect, this cannot be said about many of the fad diets.
Several studies, including Volek et al, Foster GD, et al, Keogh et al, Westman et al, and Gardner et al have shown low carb eating to lead to more weight loss, and especially visceral fat (belly fat), and to improve HDL cholesterol, insulin levels, blood sugar levels, and blood pressure as compared to low fat plans.
The above studies and others support the fact that low carb wins over low fat in weight loss and reducing risks for heart disease. Of course, you should always ask your doctor before starting any diet plan.