The ketogenic diet (keto, for short) is a high-fat, moderate-protein, low-carbohydrate diet. The high-fat, low-carb, moderate-protein ketogenic diet generally has a macronutrient distribution pattern of 75% calories from fat, 15%-20% calories from protein, and 5%-10% calories from carbohydrates.
The other is the high-fat, moderate-protein, low-carbohydrate diet, which has since been analyzed for weight loss, diabetes, cancer, Alzheimer’s, and others. There is not a lot of research specifically into the keto diet, but it is considered to be a very low-carbohydrate diet, and studies have shown it may also help with weight loss.
The keto diet has long been touted as one of the best ways to lose fat, and while that might be true, new research suggests that there might be better ways to shed pounds — and reduce intake. The research, published in Nature Medicine, looked at both the keto and a plant-based, low-fat diet to find out which was more effective, and the results might just surprise you.
Ultimately, researchers found those who followed the low-fat, plant-based diet were able to eat fewer calories than those who followed the keto diet. In the small, controlled, four-week study, researchers analyzed 20 adults without diabetes and found those eating a plant-based, low-fat, high-carbohydrate diet consumed fewer calories per day–550 to 700 fewer calories–than subjects eating either a low-carb, high-fat animal-based diet, or the ketogenic diet. Even though low-carb subjects consumed less total, they ended up with higher insulin and blood-glucose levels.
One study, which included both overweight and obese men, showed no meaningful differences in how much fat was lost while following keto as compared with a high-carb diet of similar caloric intake. In the short-term, a few studies found keto dieters lost more weight. The higher fat content of the diet may make the eaters feel fuller longer, making it easier for people on keto to stay on it for a shorter period.
The meat-eater and the keto diet swap out carbohydrates with a higher quantity of fat and protein in order to lose weight effectively and effectively.
The carnivore diet encourages eating however you like, provided that you are strict about your consumption of animal products, whereas the keto diet requires specific breakdowns of the macronutrients consumed each day. The Mediterranean diet emphasizes heart-healthy sources of fats, such as olive oil, consumed moderately, whereas the keto diet encourages much higher intakes of fats, with no restrictions as to where they come from.
Despite a dearth of studies specifically looking at meat-eaters diets, we found one relevant study suggesting reducing carbohydrate consumption and increasing protein might yield more sustained weight loss compared with high-protein, low-carbohydrate diets. Hall took a group of 20 people, and placed half of them on the keto diet, while placing half on the plant-based diet.