Found the perfect swimsuit? Now you are ready to get in shape for the summer. You may be thinking to yourself that I can lose weight and “lean out” by cutting carbs, or maybe even eliminating carbs completely from your diet. Is it better to follow a low-carb diet or a keto diet?

“Keto and low carb diets are not sustainable for most people,” said Amber Pankonin MS, RD, LMNT,a Registered Dietitian. Personal Chef at Stirlist.com, and Culinary Instructor at Great Plains Culinary Institute in Lincoln, NE. “Low Carb diets are more likely to be higher in protein but, the biggest difference is probably in fat grams. Low Carb diets usually focus on calories from fat and protein where Keto really focuses on calories coming from fat with very few carbs.”

Although these two weight loss diets involve cutting carbohydrates, the keto or ketogenic diet is a more restrictive way of eating by limiting all carbohydrates and consuming more fat than protein. According to Pankonen, The Keto diet is based on the idea that “if you can consume calories coming from mostly fat instead of protein or carbs, this forces the body to break down fat for energy.” Therefore, the keto diet utilizes fats rather than carbohydrates. Much like the Atkins or Dukan diet plans, the Keto diet breaks down fat into compounds called keytones which are used for fuel. The protein balance is critically important with the Keto diet. If you consume too much protein, then your body is kicked out of ketosis, while too little of protein can make you lose muscle mass.

Interestingly enough, while all keto diets are low carb, not all low carbohydrate diets are keto. A low carb diet may limit the amount of carbohydrates you consume, particularly the simple and processed carbs found in sugary foods, white bread and white pasta. While both diets have the same weight loss goal, the low carb diet does not have a specific amount of carbohydrates you should or should not eat, unless you are following the Atkins or Dukan diet. Additionally, the low carb diet does not rely exclusively on fats and protein in order to force your body into ketosis. The keto diet is composed of 70% fats, 20% proteins and 10% carbohydrates. In recent research of the Journal of American Cardiology, the keto diet has demonstrated the beneficial effects of ketones for patients with cardiovascular disease. Comparatively, the low carbohydrate diet has sparked interest for the Type 2 diabetes remission in a randomized trial published in the British Medical Journal in January, 2021

While both the Keto and the low carbohydrate eating plans may possess some health benefits, the potential side effects are a major factor to consider. “Potential side effects of low carb diets and keto include headaches due to the drop in insulin, foggy brain, dehydration, lack of energy and bad breath,” said Pankonin. In addition to the transition into these diets, another concern may lie within the maintenance of the progress, if you return to eating an abundance of carbohydrates.

Simply put, both the Keto and the low carbohydrate diet may give you the quick weight loss results, but at what costs? So, if you’re looking to acquire a lean physique, Pankonen explained, “I would recommend something like the Mediterranean Diet or DASH diet as those diets encourage a more balanced plate with calories coming from complex carbohydrates, healthy fats and both plant and animal proteins.” The diets may seem appealing, but may become difficult to sustain.

Pankonen added, “At the end of the day, the number of calories you consume really determines weight loss whether it's coming from fat, carbs or protein.”