Keto vs low carb - what's the difference?
People use keto and low carb interchangeably but aren't they different? If I eat 100g carbs am I low carb or keto? Where's the line?
At 100g carbs you're low carb, NOT keto. The distinction:
- Keto: <20-50g net carbs/day. You're in ketosis (burning fat for fuel).
- Low carb: 50-150g carbs/day. Below standard but not in ketosis.
- Moderate carb: 150-250g/day. "Normal" for active people.
Both can work for weight loss. Keto has additional effects (appetite suppression, potential therapeutic benefits) but is harder to sustain.
From a weight loss perspective, the difference is minimal when calories are controlled. Keto's main advantage is appetite suppression. Low carb is more sustainable for most people long-term.
I started with low carb (100g) and gradually went to keto (20g) over 3 months. Easing into it made the transition much easier. You don't have to go from 300g to 20g overnight.
Hot take: for most people, just going from 300g carbs to 150g (by cutting sugar and processed junk) gets you 80% of the benefit without the difficulty of keto. Low carb is the sweet spot for sustainability.
Important for athletes: keto can hurt performance in high-intensity activities. Low carb is usually fine. If you do any kind of intense training, keto is a tough sell unless you're fully adapted.
This is really helpful. I think low carb (~100g) is the right level for me. I like the benefits of reduced carbs without being so restrictive I can't eat fruit.
Worth noting: carb tolerance varies hugely between individuals. Some people feel amazing at 50g carbs, others feel terrible. Experiment and find YOUR optimal level.
I use a CGM and my optimal carb level seems to be around 130g. Low enough to avoid blood sugar spikes, high enough to have energy. Very individual though.