LCHF vs Keto: Difference and Comparison

In today’s modern lifestyle, many people eat different foods, increasing their weight. They try to avoid them as much as possible. But it is not an easier task. We need some professional help and the correct diet regimen to follow.

Two famous diets followed by people are the LCHF diet, and the other one is Keto diet. Many people think they are the same, but it has got many differences. 

Key Takeaways

  1. LCHF (Low Carb, High Fat) is a diet that restricts carbohydrates and emphasizes healthy fats and protein. At the same time, Keto (Ketogenic) is a more strict form of LCHF that requires a very low carbohydrate intake and a high fat intake to induce ketosis.
  2. LCHF allows for a wider range of food options than Keto, which has a more limited range of permissible foods.
  3. LCHF can be easier to sustain in the long term than Keto, which may be difficult to follow for extended periods.

LCHF vs Keto

LCHF is a diet in which foods containing high carbohydrates are avoided. Foods having fat and protein are consumed. People having metabolic issues can follow this diet. In keto diet, carbohydrates intake is reduced and high fat intake is increased. People suffering from insulin resistance can follow this diet.

LCHF vs Keto
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Food Quiz

Test your knowledge about topics related to food

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What type of sweet dish is typically served after the main course of a meal to complete the dining experience?

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What type of sauce is made with olive oil, garlic, anchovies, and lemon juice?

3 / 10

What type of food is sushi?

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Citrus fruits are an excellent source of _______?

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What type of utensil is best for spreading frosting on a cake?

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What is the dairy product made by churning cream or milk?

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This food group is our body's best source of energy?

8 / 10

"Fish and chips" is the national dish of which country?

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We are big red and watery from inside. Guarded with a hard shell. What are we?

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Which of the following cannot be a part of a vegan diet? 1. eggs 2. fish 3. milk 4. vegetables

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LCHF diet will help people to reduce weight. They will be asked to avoid eating foods that are rich in carbohydrates. But they will not be fully ridden of carbohydrates. They will have foods that are less in carbohydrates.

This diet plan is followed by many people as it is a process of gradually avoiding carbs in your food and not faster. Adapting to this won’t be very difficult. 

The Keto diet is for people who want to reduce their weight faster by eliminating carbohydrates in their diet as much as possible. You can consider eating bacon for your breakfast because it has 50% of fat, which is good for your diet.

Even though salads are considered a good option, but some vegetables will have carbohydrates. So, you have to choose vegetables that don’t have carbohydrate content in them. 

Comparison Table

Parameters of ComparisonLCHFKeto
DefinitionIt is called a low carbohydrate content in the food and a high-fat diet.It has a low carbohydrate and protein diet
Health benefitsIt helps you to lose weight and helps people having type 2 diabetesIt helps to lose weight and also helps children who have epilepsy
RisksIt will be very strict about following the diet, which will make the person feel tired.People having diabetes will lead to hypoglycemia and dehydration
DietIt will reduce the carbohydrate contentIt will suddenly reduce the carbohydrate content and will increase the fat content in the food.
Mainly forPeople who have metabolic issuesPeople who have severe insulin resistance

What is LCHF?

In the LCHF diet, foods with high carbohydrates will be limited and replaced with fat and protein foods. This helps the person to reduce the carbohydrate intake in food.

Here the main aim is to reduce the carbohydrates gradually and not drastically. It also does not have a very strict carbohydrate diet like keto.

But there are some risks associated with this diet. However, there is not much research available to state its effects.

Even though some risks associated with the LCHF diet are people might have the chance of developing heart disease and some others might develop chronic disease.

Because they are avoiding carbohydrates and consuming only animal protein and fat, some food items included are meat, eggs, butter, and oil. 

If people are less stringent about their diet, they can have low-carbohydrate food to ease their cravings.

People who have diabetes can very much follow this diet because it helps them to reduce their blog sugar levels so that they can adjust their insulin levels.

Also, people struggling with type 2 diabetes and Alzheimer’s disease can also follow this diet to see some amazing changes in their bodies. It is one of the flexible and healthy weight loss plans. 

lchf

What is Keto?

In the Keto diet, people will intake very less carbohydrate content. To compensate for that, they will have foods that are high in fat. Here they will not gradually reduce the carbohydrate content.

Instead, they will drastically reduce the carbohydrate content. But reducing carbohydrates in your diet will lead to a metabolic condition called ketosis.

A Keto diet is not a good option when it comes to reducing weight. Because it can cause blood pressure in people, it will sometimes increase kidney stones, nutrient deficiencies, and constipation.

Keto is one of the strict diets. If you follow this, you will feel like not having a social life and will not be involved in eating food as you did earlier. It will drain away all your energy.

People who have some risks in their bodies should not follow this diet.

In the Keto diet, you are not allowed to consume more than 5% carbohydrates when you eat per day. Also, people will eat 6 whole eggs per day. It will give them much-needed energy.

You should have taken your dinner at least 3 hours before you sleep. It will help them to digest fast. Since you are on a high diet, it would be ideal if you consume salads while eating. It will help you to fill your stomach.

This, in turn, will reduce your appetite for eating more food.

keto diet

Main Differences Between LCHF and Keto

  1. LCHF is called low carbohydrate and high-fat content, which helps people to reduce their weight. The Keto diet is for people who want to reduce their weight faster.
  2. People with type 2 diabetes can lose weight if they want with the help of the LCHF diet. Children who have epilepsy can consider choosing the keto diet.
  3. In the LCHF diet, the guidelines and the rules are very strict, which will make the person feel tired. If people having diabetes follow the keto diet, then they will have hypoglycemia and dehydration.
  4. The diet type in this will avoid the carbohydrate content but not fully avoid carbohydrates. In the keto diet, carbohydrates will be eliminated and replaced with foods with more fat content.
  5. The LCHF diet is designed mainly for people with metabolic issues. The Keto diet is mainly designed for people with insulin resistance.
Difference Between LCHF and Keto
References
  1. https://www.sciencedirect.com/science/article/pii/S0026049517302986
  2. https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278928

Last Updated : 11 June, 2023

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