What is the best for losing weight?

Paleo, keto, low carb, low fat, Atkins, carbohydrate cycling, moderate carbohydrate, high fat – these are some of the diets we hear about regularly, but few of us really know what they mean or the difference between them. So, given their popularity as a starting point, we thought that it was time to take a closer look at the keto and low carb diets, to clearly indicate the difference between the two and to determine what is the best way to lose weight and why?

Keto

The ketogenic or ketogenic diet, as we call it clinically, is a very specific dietary protocol. Here, the body's default energy system, which is usually fueled by carbohydrate metabolism, is replaced by a system in which fat is burned as energy. Although it may seem extremely attractive, it is not so easy in reality. To induce ketosis or burning fat, the intake of carbohydrates must be exceptionally low,

The main problem with long-term keto diets is that, to stay in ketosis, 60 to 70% of the diet's calories must come from fats – oils, seeds, nuts, avocados, oily fish and meats. Such a small number of high-fat foods, but also good fats, means that for many, the keto diet is hard to follow in the long run. Or, the other common scenario is that followers actually consume more protein than fat. They are not really affected by ketosis, but instead follow a diet low in carbohydrates and protein.

Low carbohydrate

Low carb diets, on the other hand, are not so specific. The term low carb is a generic term used to describe a range of carbohydrate ingestion ranging from 50 g or keto diets to 30% energy or 80 to 120 g total carbohydrates. Low carbohydrate diets almost immediately lead to weight loss of 1 to 2 kg, as the body depletes its glycogen reserves because you consume less carbohydrates than your body needs, followed by moderate losses of ½ to 1 kg per week, depending on your weight. have to lose and how much exercise you do. At their extreme low carbohydrate diet, the keto diet can also be used, but not always.

Unlike keto, low carb diets are relatively easy to follow. They do not need specific foods high in fat and have as a general rule the lack of bread, rice, cereals, pasta, but with a little more room for maneuver, their carbohydrate amount can include bread, crackers, fruits and legumes rich in protein good weight loss results for followers. For particularly active people, the problem of low carb diets is that if they are too low for the amount of activity completed, but not low enough to induce ketosis, the weight loss will stabilize. For this reason, following a low carbohydrate diet and achieving consistent results depends on the total amount of carbohydrate consumed, adjusted for hunger and energy needs.

So, what is the best way to lose weight?

The best diet for any individual is the diet that he can follow. Keto diets are extremely effective, especially for people whose weight to lose is relatively large (> 20 kg), if you can follow them strictly for several weeks or months. On the other hand, if you are likely to cheat, eat a lot and lose very little weight, focusing on your macros will be just as effective and much easier to maintain in the long run. There is no one size for all models. It really depends on the diet that's right for you.