The Ketogenic Diet Versus Low Fat Diet Plans

Much has been said over the years about the ketogenic diet. Celebrities like Megan Fox, Mick Jagger, and Adriana Lima are fond proponents of the diet; it remains very popular.

What is the real difference between a ketogenic diet and a low-fat diet plan? While many may swear about reducing fat intake, studies show low-carb plans are more effective for both weight loss and reducing high cholesterol.

Ketogenic Diet

There are several low carbohydrate diets, but the ketogenic diet generally limits your carb intake to 20 to 50 grams daily. The ketogenic diet requires you to enter the ketosis stage, which generally does not occur unless you consume about 20 grams of carbohydrates per day.

A sample menu plan when you’re on a ketogenic diet looks like this:

Breakfast: bacon or sausage, eggs, and coffee with cream /Ghee and stevia

Snack: 1 ounce of cheese with cucumbers or celery

Lunch: Tuna salad or egg salad wrapped in lettuce or lettuce-wrapped burger with Ghee or clarified butter

Snack: ½ avocado or 10 olives or flaxseed crackers with salsa

Dinner: Cajun chicken with a side of vegetables cooked in butter or steak with vegetables in butter or salad with olive oil and vinegar, or grilled salmon with a side of spiral-cut zucchini pasta with sauce

Snacks between meals can include string cheese, a cup of chicken broth, 6 almonds or peanuts, turkey lettuce wraps, hard-boiled eggs, smaller portions of leftover meals, 1 tablespoon of cream, and much more.

Low Fat Versus Low Carb

Feeling Satisfied and Avoiding Hunger

The ketogenic diet is much more about choices instead of deprivation because you can eat a wide variety of natural, whole, and delicious food with lots of satisfying meats, chicken, seafood, cheese, ghee, non-starchy vegetables, and healthy fats.  

It is easier to follow than a low-fat diet because low-carb eating regulates the appetite and naturally satisfies you, so you eat less without suffering and starvation. This is because eliminating carbs eliminates erratic blood sugar spikes that cause out-of-control cravings and hunger.

 Long Term Sustainability

One of the most critical considerations in any diet plan’s actual success 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.

In regards to the above, low carb wins over low fat because when individuals are satisfied and not white-knuckling their way through the day, the probability of long-term success increases exponentially; this is one of the reasons that low carb is a lifestyle and not just a temporary diet.

What The Studies Show

A study by the Duke University Medical Center in Durham, North Carolina, compared the effects of a low-fat diet versus a ketogenic diet program.

They discovered over their 24 weeks that not only did the low carbohydrate diet retain more participants than the low-fat group, but they also lost more weight and had a more significant decrease in triglyceride levels.

A low-fat diet is generally a temporary one that you cannot sustain because there are too many temptations to give in to; the ketogenic diet does not restrict you to the same level, so it is easier to maintain on a long-term basis.

That means the weight you lose stays lost, and that is why low carb is a lifestyle and not just another fad diet.

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 demonstrating 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, especially visceral fat (belly fat), and improve HDL cholesterol, insulin levels, blood sugar levels, and blood pressure as compared to low-fat plans.

Disclaimer :

The above studies and others support 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.

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