Low Carb, Keto, or Intermittent Fasting – Which One Is Right for You?

Introduction to Low Carb, Keto and Intermittent Fasting

With so many diet trends emerging, it can be difficult to decide which approach suits your lifestyle best. Whether your goal is weight loss, boosting metabolism, or simply eating healthier, you've likely come across low carb, keto, and intermittent fasting.

But how do you know which one works for you? Let us break down the popular options of low carb diets, keto, and intermittent fasting, compare their benefits, and give guidance to make an informed choice.

What Is a Low Carb Diet?

A low carb diet is just what it sounds like — cutting back on carbohydrates like bread, pasta, and sugary snacks, and replacing them with foods rich in protein, healthy fats, and vegetables. This kind of diet can help with weight loss, managing blood sugar, and even improving heart health (Kirkpatrick et al., 2021).
The good news? There are endless ‘low carb recipes’ to keep your meals interesting, from hearty ‘low carb dinners’ to quick snacks that still taste amazing. Whether you are cooking for one or feeding a family, you can find plenty of ways to eat deliciously while reducing carbs.

Benefits of a Low Carb Diet

• Helps with weight loss by reducing insulin spikes

• Supports heart health by lowering bad cholesterol levels

• Stabilizes energy levels and prevents sugar crashes
  
  Try low carb recipes for delicious meals that fit your dietary goals. From low carb dinner recipes like zucchini noodles with pesto to protein-packed snacks, there are countless ways to enjoy this diet without feeling restricted.

What to Consider regarding Low Carb Diets

• Some people experience the "low carb flu" (fatigue and headaches) when adjusting.

• It takes time to find the right balance of carbs, proteins, and fats for your needs.

The Keto Diet – A More Structured Low Carb Approach

The keto diet, short for ‘ketogenic diet’, takes the low carb eating to the next level. It is very low in carbs (20-50 grams per day), moderate in protein, and high in fat. The goal is to shift your body into a state called ‘ketosis’, where you burn fat for energy instead of carbs. Keto recipes focus on rich, satisfying foods like avocados, cheese, nuts, and meats. Your ‘low carb dinners’ could feature creamy chicken with spinach or a cauliflower rice stir-fry. Keto can help with quick weight loss and may also improve blood sugar and energy levels (Sumithran & Proietto, 2022). But because it is quite restrictive, it is not for everyone.

Benefits of the Keto Diet

• Rapid weight loss due to fat metabolism

• May improve mental clarity by providing the brain with ketones

• Can help regulate blood sugar and insulin levels

What to Consider regarding Keto Diets

• Strict carb limits make it harder to follow long-term.

• Keto flu (temporary fatigue, headaches) is common in the first few weeks.

• Not recommended for certain health conditions without medical supervision (Geidl-Flueck & Gerber, 2021).

Intermittent Fasting – A Time-Based Eating Approach

Unlike low carb and keto, intermittent fasting (IF) is not about what you eat, but when you eat. It cycles between eating and fasting periods, aiming to improve fat metabolism and blood sugar control (Stockman et al., 2021).

Popular Intermittent Fasting Plans

• 16/8 fasting: Fast for 16 hours, eat within an 8-hour window

• 5:2 fasting: Eat normally for 5 days, restrict calories for 2 days

Benefits of Intermittent Fasting

• Boosts metabolism and enhances fat burning

• Can improve insulin sensitivity and regulate blood sugar

• Reduces calorie intake naturally without restricting food groups

What to Consider regarding Intermittent Fasting

• May cause hunger, dizziness, or fatigue at first.

• Some people overeat during eating windows, negating the benefits.

• Intermittent fasting is not suitable for individuals with a history of disordered eating (Gabel et al., 2022).

Which Diet Should You Choose

There is no one-size-fits-all solution. Your health history, lifestyle, and goals should determine whether low carb, keto, or intermittent fasting is the best fit.
It is recommended to discuss your individual situation with a doctor or dietologist to ensure a healthy approach that exactly fits you.

If you love hearty low carb dinners, a low carb diet might be ideal. If you want a structured plan, keto recipes can guide you. If you dislike food restrictions, intermittent fasting could be an alternative.

How Mavie Telemed Can Help Finding the Best Diet

Choosing between low carb, keto, and intermittent fasting can feel overwhelming — but you do not have to figure it out alone. With Mavie Telemed, you get personalised advice from health experts who look at your health, your preferences, and even your lab results to recommend the best approach for you, all at a click of a button. Whether you want to try keto recipes, create a balanced low carb meal plan, or ease into an intermittent fasting plan, our dietologists guide you find the healthiest, most sustainable option for you.

References:
1. Kirkpatrick, C. F., et al. (2021). Review of current evidence and clinical recommendations on low-carbohydrate and very-low-carbohydrate diets for body weight and cardiometabolic risk management. *Journal of Clinical Lipidology*, 15(4), 593-605.
2. Sumithran, P., & Proietto, J. (2022). Ketogenic diets for weight loss: Principles, safety, and effectiveness. *Obesity Reviews*, 23(1), e13358.
3. Stockman, M. C., et al. (2021). Intermittent fasting: Is the wait worth the weight? *Current Obesity Reports*, 10(1), 30-39.
4. Gabel, K., et al. (2022). Time-restricted eating: A rising star in the weight loss world. *Obesity Science & Practice*, 8(2), 136-148.
5. Geidl-Flueck, B., & Gerber, P. A. (2021). Keto diet and its impact on insulin resistance and inflammation. *Nutrients*, 13(4), 1254.