Keto Vs Low Carb Diet | Which One Is Better?

In this video, we’ll discuss the difference
between the ketogenic diet and the low carb diet and talk about which one is more appropriate
for you. Hi, Ladies and gentlemen. I’m Dr. Zyrowski and welcome back to the channel. Now if you’re new to the channel, it’s a pleasure
to have you here. Be sure to subscribe, hit that bell notification,
and join our notification community so I can help you excel your health and your life. In this video we’re talking about keto versus
low carb diet. Now there is a difference. A lot of people think they’re the exact same
thing. There is a difference there. I’ll explain to you the difference and I’ll
also explain to you how I use these clinically in order to help people transform their health. A lot of people probably are going to be surprised
that my perception of these two different diets and how I utilize them and what I follow
myself, but they’re both great diets. Let’s dive in. Now, when we look at the ketogenic diet is
simply means that you’re falling 50 grams or less of carbohydrates. So a lot of people are actually between this
25 and 35 grams of carbs per day. Now the great thing about the ketogenic diet
is it’s a measurable diet and what that means is that you’re actually able to measure
your blood ketones and if you’re falling the ketogenic diet correctly, you’re able to be
in the state of ketosis. You’re able to measure it in being able to
actually measure the diet in order to know if you’re following it correctly is very powerful. Now, the ketogenic diet is a high fat, moderate
protein, low carb diet. Ketogenetic diet is great. It’s helped a lot of people transform their
health and so it’s a diet we really, really love here. Next here is the low carb diet. Now when we look at the low carb diet, it
is also a great diet. Now the low carb diet doesn’t really have
some exact framework in which it falls into. So, I’m going to tell you how I use the low
carb diet. I consider it to be a hundred grams or less
of carbohydrates. Now some people who are following the ketogenic
diet, they see a hundred grams of carbs like, oh my gosh, that’s a lot of carbs. But you have to understand that the average
individual is consuming over 300 grams or more on a daily basis. And so, when they are going from 300 grams
of carbohydrates, in most cases, very unhealthy carbohydrates, and going to a hundred grams
of healthy carbohydrates like a sweet potato, which is a very nutrient dense, then that
is very transformative for them. So, take that into consideration. And now on the low carb diet, we’re also removing
processed foods, sugary drinks, grains. This is a diet where we’re eating good, quality,
whole foods and we’re throwing out all that process junk. So once again, that’s going to be very transformative
for many people. High fat diet, moderate protein, low carb,
just like the Ketogenic Diet. Now it also is a diet where we’re going to
focus on eating good, quality, healthy foods. When you have the ability to put more carbs
into your diet, it’s doesn’t mean that we’re eating white bread and a whole bunch of junk
food. It basically means that we’re switching to
high quality carbs. And this is one of the reasons I love the
low carb diet is because it gives you the option to have a lot of great carbs that are
good for your health and it really, it’s not bad to be able to eat sweet potatoes and some
different fruits and things that you love and the low carb diet allows for more flexibility
in those areas. And I also think it sustainably, for a long
term, it’s going to be the better diet to follow. And I can tell you from a clinical perspective,
working with a lot of people every single week. Essentially what I find is where people are
struggling and where people are able to actually maintain certain things. People, in most cases, do not maintain the
ketogenic diet properly. And a lot of cases, people will follow the
Ketogenic Diet for a period of time and then they’ll completely fall off the bandwagon
because they were trying so hard, it was so far out of their comfort zone, and then they’ll
go into a diet that is absolutely horrendous. Tons of junk food, lots of processed food,
they just fall off the bandwagon. So, the low carb diet is somewhere that’s
reasonable, right between. Now let me tell you how I use the Ketogenic
Diet. Now the, one of the things I love about the
ketogenic diet once again, is it’s measurable and you can see very fast results when you
have some different issues. So, here’s some of the different issues that
I look at to see if somebody would be a good candidate for the ketogenic diet. So, first of all, if you’re looking to burn
fat, there’s not a faster way to burn fat just simply because when you’re on the Ketogenic
diet, you’re in the state of ketosis, you’re mobilizing fat stores for energy, you’re burning
it quickly. So, it’s awesome for that. So, if you’re looking to lose weight fast,
Ketogenic Diet would be a great answer. Someone who has high blood pressure, people
who have a hormone imbalance. A lot of people have hormonal imbalances,
females and males alike typically, will have the issues with this. And so following the ketogenic diet will help
create that balance. Chronic fatigue – so people who just can’t
get out of bed in the morning cause they’re too tired. People who are crashing in the afternoon. Big problem for many people today. And what they do as a result, is they go in
and they stimulate their body by pushing in more caffeine. I recently talked to someone who is consuming
between three and 400 milligrams of caffeine a day. That’s a lot. And so, they just push their bodies with caffeine
and sugar. And then this is why so many people burn out. Next, weight loss resistance. This is a big problem. Many people who are trying to lose weight,
they’re eating what they perceive to be a good, healthy diet. They’re exercising and they just can’t get
that weight to budge. Weight loss resistance is a real problem,
it’s a metabolic hormonal problem, and it’s also typically an inflammatory problem where
the cell receptors are inflamed and they’re not hearing the proper signals. So, this is where the ketogenic diet is powerful
too. Chronic inflammation – pain all over the body,
pain in the joints, things like Fibromyalgia, blood sugar and insulin instability. This is a big problem for a lot of people,
a lot of people around that prediabetic, stage where they’re about to fall into that diabetic
place, which is not good. And so, when you’re following the ketogenic
diet, it drives down those blood sugar levels, drives down insulin levels, allows the body
to heal, weight is falling off, inflammation is going down in these different metabolic
hormones are just stabilized and people feel so much better. They’re not getting light headed and they’re
not getting the shakes. They’re not getting dizzy when they’re missing
a meal. And so, they feel so much better. Next is neurological conditions. And this is where the ketogenic diet is an
absolute star. If you’ve ever somebody who has had some different
brain conditions or someone who is suffering from a condition where they’re having a lot
of seizures, the ketogenetic diet is such a transformative diet for these people. And I’ve worked with many people who have
had these issues in the ketogenic diet, let me tell you, is life changing. And that’s one of the things that’s so beautiful
about it. Next here is autoimmune conditions. So what I find is that a lot of people who
are having sensitivities to a whole bunch of foods to their environment, they go on
the ketogenic diet and all of a sudden that just all goes away, which is truly incredible. It’s like we were sitting there trying to
manage their diet and pull certain foods out and then just following the ketogenic diet,
they no longer reacted and they no longer reacted to all the environment around them
where they were just sneezing constantly. So what it does is it just helps bring your
immune system to a balanced state. When a lot of people are out there today,
their immune systems are just driven through the roof and the reacting to everything. The ketogenic diet helps create immune system
balance and so very powerful there. So, what I like to do with the ketogenic diet
is use it as a tool. I personally will go on it for a month at
a time, two months at a time, and then go back into the low carb diet. When I’m working in a clinical level with
people, essentially what I’ll do is like we need to get some results, let’s do the ketogenic
diet for a period of time and as soon as we get to those results and we’re where we want
to be, let’s go to a good healthy low carb diet. And so once again, this low carb diet is a
really great place as well and the ketogenic diet is a great place. It’s just what is right for you at the time. I don’t think that the ketogenic diet is a
good diet for a long term sustainability cause a lot of people fall off the bandwagon. But the low carb diet very much is. And so, take that into consideration. And if you combine that with intermittent
fasting, you are going to see incredible results. And as a matter of fact, I’ll put a link to
an intermittent fasting video I did that teaches you everything you need to know about intermittent
fasting, how to do it, how to start it, and the proper ways to go about it. So check that out up there. And then if you have any questions, put it
in the comment section here below. Give this video a thumbs up and also be sure
to share it with your friends so that they know the difference between low carb, Keto,
and also how I use it at a clinical level. Be sure to subscribe to my channel, I’d
greatly appreciate that, and check out my other videos on how you can improve your health. I’ll see you in the next video.


  1. I went keto for my T2D just 2 months ago. I never dreamed I would willingly start skipping meals. I seem to skip 1 or 2 dinners a week now, and do without breakfast on weekends. Eating crap food I was hungry all the time.

  2. Doesn't excess meat cause colon cancer?

  3. Can you stay on the keto Genie diet indefinitely??

  4. I just started doing IF with low carb diet..i hope it helps shed my extra few pounds and inches in my unwaned places. ❤

  5. Both

  6. This makes so much sense! Thank you. For the first time, now I can imagine living like this for the rest of my life. I Love all vegetables, berries and fruit. So this is A Game changer.

  7. is that 100g of NET carbs or 100g of total carbs?

  8. Started the low carb diet 3 weeks because Keto looked hard to follow and super restrictive. Plus I wanted to still be able to eat fruits like bananas and apples (in moderation). So far I have been able to survive that annoying carb flu and other symptoms you get at the beginning. But I have been on the stage where I am super constipated which makes me feel super uncomfortable. Positive: my appetite has drastically reduced, and my cravings are almost gone.

  9. Keto is great! But from my experience unfortunately is not good for people who are addicted to alcohol and train at the gym. Liver simply is not able to cope.

  10. Hmmm. So Keto is not a good diet long term because a lot of people have no will power and will bail on it? That doesn't mean that the diet is bad for long term, it just means people are weak. Low carb then just becomes the go to diet for people who want to make excuses for not being able to stick to keto. The problem with low carb is it's difficult in ways that keto isn't. In keto, your fat becomes your fuel so you are never hungry. In low carb, your body still gets the blood sugar spikes from the carbs and when that energy depletes you get hungry more often, always making you think about food. Better to do keto and reap all the benefits that come with it. I need an actual study that determines if there are negative biological implications of being on keto long term.

  11. does the low carb diet also have thos benefit u mentioned in keto? and how do i know if im in the ketosis state?

  12. I don't like hearing that keto is bad long term because people can't stick with it and they fall off the wagon. People that can't stay on it are probably not on it long anyway. I could say the American diet is good long term because so many people are on it but you see that doesn't make sense and is the same argument Dr. Z is giving.

  13. I am following " Lutz diet". 60-72 grams carbs daily. Dr. Wolfgang Lutz -grandfather of modern Low Carb.

  14. Hi Doc! Thanks so much for this info. Im just starting out my low carb diet. Im having inhibitions and difficulties with regards to keto. One step at time maybe. Ur videos are of great help. Xoxo

  15. Thank you, thank you, thank you……finally the voice of reason!

  16. Fasting works the best for me. Whole foods.

  17. So on a low carb diet, will your body be in ketosis at any time?

  18. As someone who was underweight, low carb has been waaaaay better.

  19. You mentioned fibromyalgia but you haven't gone into any detail. As someone that lives a life with having fibromyalgia i can honestly say the keto diet did not help in any way. People with fibromyalgia do not have much of an appetite let alone eat junk food as it makes us feel even more unwell. I think you need to review your mention of the illness or at least go into further detail.

  20. Ya I'm on carnivore now. Maybe one day I'll try low carb

  21. Started with lo carb then transitioned to keto, then addd IF for maximum weight loss. Will probably go back to low carb to maintain new weight.

  22. I thought Keto was 20g or less?

  23. Is cottage cheese suitable for keto ? if yes how much is ok to consume in a day. Thanks.

  24. I am on low-carb with IF and have maintained my weight for years because it is less restrictive. Losing excess weight is both mental and physical. Rules make it harder for me and I want something that can make me physically and mentally healthy. I don't want to constantly worry about measurements and feel guilty if I don't reach them. My focus is on whole foods and less processed ones, as well as treats once in a while. 😁

  25. Nice video

  26. Currently on week 2 of Keto but I began dieting 6 weeks ago. I work out 5 times a week for an hour a day. My high blood pressure has gone done so much, my doctor is having me transition off my two meds! Keto for the win!

  27. Will ketogenic diet help psoriasis?

  28. Dziękuję Panie doktorze.

  29. How do you start introducing carbs and what kind when being on Keto going to low carb ?

  30. Keto will be hard to continue in a long term since I am living in a country lives on carbs. Im still willing to do keto tho but if it is too hard ill go with low carb

  31. Law carb so right

  32. Great video. I admit I'm kind of laughing a bit, because keto and then switching to low carb was what Dr. Atkins recommended all those years ago and nobody would listen to him :-p

  33. A bread commercial played before this video

  34. Hi, I have been diagnosed with PCOS. Which diet do you think is the best for me?

  35. Great video – clear and simple 😁

  36. When comes to weight the key factor is a physical activity and thyroid hormones. Thyroid hormones controlling metabolism.

  37. I’m on low carb diet it’s great but i keep my carbs :60 and fat :70g cardio 45mins and i lost 4kg for 9 days

  38. Low carb sounds much easier to keep up.

  39. Im.thinking of doing the low carb way. I'm moderately active , I work in a grocery store and am constantly briskly walking and lifting. I'm 27 and weigh 310 lbs. I want to get down to 200 lbs. I think that be OK for my height ( 5ft9). I would like to use the keto antinflamatory drunks and stuff though. Like blending spinach with coconut cream and time rich and stuff like that. Does anybody have any thought or advice? Or does anybody wanna ask me anything about what my opinion is for their weight loss journey?. I'm not an expert but I'll give you my input

  40. Neither one LoL 😅 I eat too much

  41. I prefer low carb diet. It's easy to follow.

  42. There is soo little info on a classical low carb diet….so i can eat high fat and 100gramm of carbs? Thats all i ever wanted 🙂 but what are the macros here then??? How many % fat??

  43. low carb + OMAD its work for me and i felt great

  44. Thank you Dr. Zyrowski for your this video explaining so well both diets. I went into the keto diet for some months because my nutricionist saw that I blood tests were indicating I was on the fringe of type 11 Diabetes and it was awsome to see how everything came to normal after 5 months but it has been difficult for me to maintain the keto diet. With this, your video, I learned that I could have the low carb diet an intermitent fasting and keep being healthy. I am 68 years old and appreciate your unformation very much. Thank you!

  45. I prefer keto ! And low carb periodically as a light carbup 💓💕 but like 50-60g net carbs is my carbup! Keto totally erased my problems with chronic headache and i feel so good. Usually when i am too skinny i go low carb ( i add rice in one meal)

  46. Awesome to hear a Doctors point of view on this subject – Thank you!!

  47. Could you please make a video on how to come out of keto diet?? so that the lost weight doesn't come back. It would be helpful if the content can be like, how to introduce carbs in our diet and slowly increase them so that the weight lost on keto doesn't come back.

  48. I did good on Atkins 15 years ago but fell off. So I got a pre diabetes diagnosis 7 months ago but the Dr. Didn't say to change anything.but I'm not willing to go diabetic. So knowing how well Atkins works on sugar I hopped the low carb life and at 73 I've backed away from diabetes, my Dr. Gave me a Congrats on that. I don't need naps and not carrying around 50 lbs makes it easy to walk or bend over a tie my shoes. 20 more lbs and I'll add on some carbs. 100 sounds like a lot. But I'll adjust the LIFE STYLE as I go. Feel great but must add more Vegetables ,I'll do it cause I'm worth it.:-)

  49. Thank you

  50. Keto for 2 months so far also OMAD. Down 30 lbs. I turned 60 in Feb. Almost at my goal weight of 135. I'm 5'7"

  51. what kind of diet is good for depression

  52. 100-150g's of carbs per day with OMAD, full of energy and still get great muscle pumps

  53. I used keto diet last yr. i loose 25 kls within 6 mnths not bad at all. Happy and sad coz i loose weight but i was diagnosed with vitamin b12 deficiency and hyperthyroidism😢😢😢
    I think before you start on keto diet you need to see a doctor for advice.
    Now am starting to loose weight again but i prefer to use low carb coz most of the foods that are keto friendly can triggered my health problem.

  54. Yes i really needed this

  55. I did keto 3 months i needed to stop lose of energy , cannot focus mental going on low carb yhats the way to go for me .. so for me as a pro sporter and IT engineer keto is good for losing weight but to mantain muscle mass and use your brains you just need some carbs rememb muscle builds on insuline and brains feed from it and need at least 50-120 gram a day for it .. choose the correct one for you if you dont need to lose weight dont do keto . Go low carb and swing in some omad or fasting to stay healthy

  56. Thank you, for those important informations.. what ever you said.. make sense.. Welldone!☺

  57. I rather die

  58. HI Dr Z, may I know what constitutes healthy/good carbs? Thank you

  59. Hi Dr. Nick, Is it still necessary to eat high fat foods even if you are just following a Low carb diet? I am afraid that if I do eat high fat in LC, it will just be stored since I am not in Ketosis. Thank you.

  60. Wait what? Since when is 100grams of carbs "low carb"? I can't think of a single low carb diet which has anywhere near 100 grams of carbs as a goal.

  61. i did keto for 2 months during the winter in canada and i haven't had a better winter since i was like 14 years old and i'm 27 now. i personally have always had really bad winters because i was a half a pack a day smoker for 13 years, on a terrible diet, and didn't move my body around a lot. when i tried keto early november 2018 it really changed my life. during that 2 month keto period about a month after i started i got off the cigarettes and started lifting weights and i'm still off the cigarettes and lifting weights sometimes. i really want to get back on the low carb 100g or less. i felt so clear headed when i was on low carb and i wasn't even off of the cigarettes when that cloud or layer of muck disappeared either. i can feel that muck coming back and i don't like it.

  62. hardly anyone weighs food before they eat it.

  63. As an asian who eats rice daily, it‘s very hard to do keto 🙁 low carb sounds more practical to me, sadly it doesn‘t work for weight loss for me :/

  64. I'll go for low carb diet much more balanced and realistic…keto is like crash diet

  65. this video is only confusing people

  66. I do 100gr. and I still can have some fruit and a couple of cups of milk and some beans which I love.

  67. I have been doing the keto diet for about two weeks now, I am not overweight, I am trying it to loose a small stubborn amount of weight on my belly and because I heard it helps with energy and mood. I have lost the belly weight quickly and I am just starting to see a moderate amount of ketones on the test strip. The problem is I feel like absolute crap. I have muscle weakness,I have no energy to work out and I can't sleep.I know people say it's the keto flu and it passes,,but I am not sure how long I can stick it out. Maybe I should go to the low carb diet instead. I would continue what I am doing now but include some fruit, Ezekiel bread and sweet potatoes. My question is, if I do this I will not be burning fat for energy like in the keto diet which I heard is what gives people on the keto diet much more energy than people that are using glycogen for energy. I am not sure what to do at this point. Any advice?

  68. Keto is expensive and beyond inconvenient. It works, but it's impossible for me to keep up for more than 3 months. Plus the keto community is absolutely manic. I guess I'll try low carb and slowly work my way into IF to see if I can get any results. God help me if I don't…

  69. low carb and IF .. in on my 6days i loose 5kg alreday 😊

  70. I am 26 and i want to break my sugar addiction. Should i go Keto or low carb? I have no weight issues though

  71. Question. So that means it’s also fine to eat sweet potato if you’re on Low carb diet? Am i right?? Please help 😭😭😭. Thankyouuu

  72. I'm a 6ft6/230Lbs atlethic built guy who do quite a lot of training and work on my small farm. The thing is that I feel lethargic, and dizzy, weak, like my blood sugar is way too low, when eating fewer carbs than, 100 grams per day. I have stayed on this, what I call moderat low carb diet since 2016, due to digestion issues and muscle pain/fibromyalgia, my meals are mostly, fish, chicken, vegetables, lentils/beans, eggs, avocado. Drink only water or carbonated water, some green tea, only small amount of coffee, some 90% dark chokolate for snacks now and then. Anyone else who have the same moderat low carb "issues" ? Cheers

  73. the thing that I didn't like in keto diet the fruits I can't stop eating them that is why I choose low carb diet ❤❤❤

  74. Great video! This cleared up so much for me thanks!

  75. Great video doctor thank you!! Can you do a future video where you go into detail on what foods are great, healthy, nutrient dense carbs for people following low carb? That would be so helpful to me if you can ❤😊

  76. Oh, also, Im a long time IMF (OMAD) lady with a 3-5 day water fast once every 4 to 6 weeks. Im interested in refining my eating to be low carb.

  77. I did Keto for 6 months. I was gluten and lactose intolerant going into it. And now neither really bother me. I still don't eat gluten 98% of the time. And I don't drink milk, but I can enjoy all the cheese and creams I want now.

  78. Thanks for the unbiased explanation! I wanna start Keto to lose my love handles, but I'm a vegetarian, almost vegan so it's difficult to find a variety of vegan good fat. Will give a try on Keto for a few months and later switch to Low Carb. cheers for the video

  79. Did you put bread in the same category as junk food!!?

  80. With keto being the newest fad diet, do you have the statistics in heart attacks studies with Keto versus low carb? Or is not out yet?

  81. Was on Keto for 6 months and now switched to low carb diet, much easier but the keto diet played a big role to drop the weight fast and now the low carb diet is to sustain it much easier and I can eat a lot more things when socialising.

  82. Is the low carb still beneficial for mental health as well? Been trying ao hard to stick with keto but keep falling off the wagon. Looking for a more sustainable way of eating with similar benefits

  83. You cannot cut with tren when on keto

  84. Just keto or low carbs…whichever you have chosen, You still have to do OMAD or IF. These are the balancing act. You will definitely get better.

  85. finally a low carb video .. we need more of these

  86. Keto since April 💪 Love it

  87. Please make video on healthy carbs on low carb diet.

  88. Thank you for your thorough explanation. I am just starting on Keto and Low-carb and I'm getting a bit confused cause I'm diabetic which one I should follow. Now it's all clear. You have just enlightened me. Will follow you from now on. Cheers

  89. Dr. Z, Is it net carbs or total carbs?

  90. I liked how he did this video very calming an clear. 👌

  91. Thank you for this vid. 🙂

  92. This video answered a lot of questions were messing my brain

  93. I started with keto. >20 carbs a day. No idea how I managed it for so long. Dropped about 40 or so pounds. Recently went to low carb and still seeing results while enjoying life more. Low carb is the way to go. Might start intermittent fasting, though.

  94. I'm on keto for about two weeks and 3 days now and there are changes in my body but on the scale I'm not losing any wight in week 1 I lost from 113.6 to 112.6 in week 2 I lost one gram ? 112.5 what do I do to fast things up a little ? 😣

  95. Thank u so much. U helped me to make decision which one I go for

  96. A man of wise understanding will avoid all extremes 😉. Balance is the key.

  97. Intermittent fasting + keto/Low-Carb. Very sustainable.

  98. biglike

  99. this is a breath of fresh air. I appreciate your calm demeanor because I didnt get overwhelmed, Thank GOD and you were straight to the point. new viewer & I will be subbing if all your videos are this way 🙂

  100. Low carb with refeed day on weekends!

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