In my work as a registered dietitian, one of the questions I get most is about low-carb diets. But does a low-carb diet mean no carbs or reduced carb? Is it the same as a keto diet? Is it sugar free? Can you totally ignore calories?
Classifying the main types of diets all comes down to the “macros,” or the percentage of calories you eat from each macronutrient group: proteins, fats and carbohydrates.
A general, heart-healthy diet high in whole grains, fruits and vegetables is often a dietitian’s first pick because the best-studied diets that are most effective at reducing chronic disease risk fall into this category. A heart healthy diet averages about 50% of calories from minimally-processed carbohydrate sources, but even more can be healthy — most good quality plant-based diets will be at least 60% high fiber, with complex carbohydrates.Â
Conversely, ketogenic diets are extremely low in carbohydrate, requiring fewer than 5% of calories coming from carbs in order to keep you in a special metabolic state called ketosis, which usually results in rapid weight loss. It’s a restrictive format that some people swear by, but for many, it’s a struggle to sustain long term. You don’t have to pay much attention to calorie counting, but you do have to pay very close attention to even small amounts of carbs.
Then there’s low- or reduced-carb diets. There’s a lot of variation from person to person, and it’s important to talk with your doctor to make sure it’s right for you, but a low-carb eating style is more like 30-40% of calories from carbohydrate, 30-40% fats (emphasis on the fish- and plant-based ones) and 30% protein. It doesn’t force your body into ketosis, but this type of plan makes it easier to control blood sugar and maintain a healthy weight without feeling deprived. It’s also possible to follow while still eating at your favorite restaurants, cooking for a family, or keeping a few indulgences in. You can’t totally ignore calories,…
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