Keto vs. Low Fat Diets
- Andrew Clark
- Jan 6, 2023
- 3 min read
What is a Keto Diet?
A ketogenic diet, often referred to as a "keto diet," is a high-fat, low-carbohydrate diet that has been traditionally used to treat epilepsy in children. The goal of a ketogenic diet is to force the body to use fat as a source of energy, rather than carbohydrates.
To follow a ketogenic diet, a person typically consumes a diet that is high in fat (70-80% of daily calorie intake), moderate in protein (20-25% of daily calorie intake), and very low in carbohydrates (5-10% of daily calorie intake). The low carbohydrate intake is intended to induce a state of ketosis, in which the body breaks down fat into molecules called ketones and uses them for energy.
Ketogenic diets have been promoted for a variety of health benefits, including weight loss, improved blood sugar control, and decreased risk of certain diseases. However, there is limited research on the long-term effects of ketogenic diets, and they may not be suitable for everyone. It is important to speak with a healthcare professional before starting a ketogenic diet.
Keto vs. Low Fat Diets, who wins in weight loss??
In 2013, scientists from Brazil did a meta-analysis of randomized control trials (the best scientific evidence possible) titled "Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomized controlled trials." The purpose of the meta-analysis was to compare the effectiveness of very-low-carbohydrate ketogenic diets (VLCKDs) with low-fat diets (LFDs) for long-term weight loss.
The researchers included 13 randomized controlled trials in the meta-analysis, with a total of 1,415 participants. The results of the meta-analysis showed that VLCKDs were more effective for weight loss than LFDs at 12 months, with an average difference in weight loss of -4.67 lbs (-2.12 kg) (95% CI -3.53, -0.72 kg). However, there was no significant difference in weight loss between the two diet groups at 24 months.
In summary, this meta-analysis found that very-low-carbohydrate ketogenic diets may be more effective for weight loss than low-fat diets at 12 months, but the long-term effects of these diets on weight loss are not clear. The authors caution that more research is needed to understand the potential risks and benefits of VLCKDs for long-term weight loss.
So give it a try for the extra boost this year, but overall, any diet that you can stick to with consistency overtime is the best one for you. After 24 months, the diets worked themselves out which gives credit to the fact that there are smart people arguing both sides.
Our Favorite Keto Snacks
I love savory. And for savory snacks, nothing beats chips. These are our favorite Keto Friendly Chips. They come in a ton of varieties and won't kill your keto diet with your potato craving. They're also gluten free which is an added bonus and provide 19 grams of protein per bag!
For all the sweet tooth's out there, try Highkey Cookies. The Chocolate Chip Keto cookies are our favorite for a sweet bite in the afternoon or after dinner without killing the keto. With 7 grams of protein per serving and only 12 carbs, you can easily stay under your daily carb goal and allow yourself a sweet treat.
If you prefer to do your own cooking and meal prep at home, try out the Keto Diet Book for Beginners. It has 1200 easy keto diet recipes to help you keep your prep game strong and stay healthy during the busy weeks.
Comments