Which diet is better for fat loss: keto diet or low fat diets?

Answer 1

What is a keto diet?

Keto diets mainly involve the drastic reduction of one’s carbohydrate intake, and replacing it with fats. Reducing the carb content like this puts the body in a metabolic state known as ketosis.

In this state, your body is able to efficiently burn fat for energy. It can also convert fats in the liver into ketones. This helps supply energy for the brain.

Keto diets can have several health benefits, such as reduced blood sugar and insulin levels. However, they can also come with side effects that we will discuss later.

Non-Vegetarian Keto Diet Plan

A typical keto diet plan is low on carbohydrates, while being high in protein and fats. The following is a non-vegetarian keto diet plan that one can follow.

Time Meal

6:30 AM

Bulletproof coffee without sugar

8:00 AM

Scrambled eggs with cheese

12:30 PM

Roasted chicken breast

Lettuce, cucumber and mushroom salad with olive oil and vinegar dressing

4:00 PM

Soda with lemon

8:00 PM

Tandoori chicken with mint chutney

Vegetarian Keto Diet Plan

A keto diet’s primary requirement is to be low-carb, and high-protein. Vegetarians that wish to follow the low-carb diet can refer to the vegetarian diet plan shown below.

Time Meal

6:30 AM

Bulletproof coffee without sugar

8:00 AM

Paneer mushroom bhurji with spinach

12:30 PM

Keto flour roti with soya bhurji

4:00 PM

Lemon soda without sugar

8:00 PM

Broccoli mushroom stir fry with cheese

In spite of the keto diet’s immediate results, nutritionists generally do not recommend it. Ideally, it is best to maintain a balanced diet that provides an individual with all the necessary nutrients. You can understand how to follow the ideal Indian diet plan here.

5 Foods to Avoid on a Ketogenic Diet

Foods that are rich in carbs, and low on fats, must be avoided by any individual following a keto diet. Avoid eating the following foods while on a ketogenic diet.

1. Cereal

While sugary breakfast cereals are known to contain a lot of carbs, the amount of carbs present in the healthy cereals will surprise you. One cup of regular or instant oatmeal provides 32 g of carbs, only 4 of which are fiber.

A bowl of cereal can easily help you cross the carb limit on a keto diet, even before the milk is added.

2. Juice

Fruit juice contains several important nutrients. However, they also contain fast-digesting carbs that cause one’s blood sugar levels to rise rapidly.

The liquid carbs in juice may not allow your brain to process them in the same way as solid carbs. Thus, drinking juice could lead to more hunger and increased craving for food later in the day.

3. Starchy Vegetables

Plenty of vegetables are high in fiber, thus aiding in weight loss, and blood sugar control. However, some high-starch vegetables contain more digestible carbs than fiber, and should be avoided on a low-carb diet.

Ideally, vegetables like corn and sweet potato must be avoided while one is on a low-carb diet like the keto one is.

4. Sweetened Yogurt

While plain yogurt is fairly low in carbs, the sweetened version can contain as many carbs as a dessert. A cup of nonfat sweetened fruit yogurt can have almost 47 g of carbs, which is higher than the carbohydrate content for a similar serving of ice cream.

Ideally, sweetened yogurt can be replaced by Greek yogurt topped with blackberries or raspberries while on a keto diet.

keto diet

Use Greek Yogurt to replace Sweetened Yogurt

5. Beans and Legumes

Beans and legumes provide several health benefits such as reduced risk of Heart disease and inflammation. Although they are high in fiber, they do have a fair amount of carbs.

While you may include them in small amounts, it is better to avoid beans and legumes altogether while on a keto diet.

7 Keto Benefits

These low-carb diets do have their own advantages, nonetheless. Here are 7 health benefits of the keto diet.

1. Reduced Appetite

One of the main side effects of following a diet is hunger cravings. While this may lead to a lot of people giving up on their diets, a keto diet results in the reduction of one’s appetite. Studies have shown that this happens due to the cutting down of carbs, and the increased protein and fat intake. This eventually leads to a lower calorie intake.

2. Weight Loss

An effective way to lose weight would be to simply cut down on your carb intake.

Studies comparing low-carb and low-fat diets have found that the former can help one lose 2-3 times the weight as the latter, without the individual being hungry.

However, one study found that the diet is particularly effective only for 6 months. After this, it works like any other weight loss diet.

3. Improved Heart Health

A keto diet plan can prove to be very efficient in improving one’s heart health. Eating more fat helps improve the HDL (High-Density Lipoprotein), or good cholesterol, levels in the body. Low-carb diets, like the keto diet, have a lot of fat.

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Answer 2

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Answer 3

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Answer 4

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Answer 5

There are may different ways to diet and losing weight

That being said, not all diet plans are for everyone.

One plan might work for me but not for the next person.

I went online and did some research when a came across this

very useful article including a quiz that you are able to

take based on which diet is good for you or not.

Feel free to read it here.

The Ketogenic Diet: A Detailed Beginner's Guide to Keto

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Answer 6

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