Which Diet Is Closest to Keto?
The ketogenic (keto) diet has taken the health and fitness world by storm due to its unique approach to weight loss and health improvement. By drastically reducing carbohydrate intake and increasing fats, keto shifts the body’s metabolism into a state called ketosis, where fat becomes the primary energy source instead of glucose. But if you’re curious about alternatives to the ketogenic diet, you might wonder: which diets are closest to keto? Let’s dive into the various diets that share similarities with keto in principles, food choices, and benefits.
1. The Atkins Diet
The Atkins diet is perhaps the closest diet to keto, as it also focuses on low carbohydrate intake. Like keto, Atkins encourages consuming high amounts of protein and fats while restricting carbs. However, there are differences in approach:
- Similarities with Keto: Both diets aim to reduce carb consumption to induce fat burning. During the initial phases of Atkins (called Induction), carbs are restricted to 20-25 grams per day, similar to keto levels.
- Differences from Keto: While keto emphasizes high fat intake throughout the diet, Atkins gradually increases carb intake as you move through its phases, eventually allowing for a more balanced macro ratio.
If you’re looking for a less strict but similar alternative to keto, Atkins might be a suitable choice.
2. Low-Carb, High-Fat (LCHF) Diet
As the name suggests, the low-carb, high-fat diet is essentially a broader version of keto. It allows for more flexibility in macronutrient ratios but shares many similarities with keto in its emphasis on reducing carbs and increasing healthy fats.
- Similarities with Keto: The LCHF diet promotes ketosis by encouraging low-carb intake and high fat consumption. Popular food choices like avocados, fatty fish, nuts, and seeds overlap with keto recommendations.
- Differences from Keto: While keto strictly tracks macronutrient ratios (usually 70% fat, 20% protein, and 10% carbs), the LCHF diet does not require such precision. It’s a more relaxed approach for those who find keto’s rules too restrictive.
The LCHF diet is a good fit if you want to enjoy the benefits of a high-fat lifestyle without adhering strictly to keto’s guidelines.
3. The Paleo Diet
The paleo diet, inspired by the eating habits of our ancestors, focuses on whole, unprocessed foods while eliminating grains, legumes, and dairy. Although it’s not specifically designed to induce ketosis, paleo overlaps with keto in many areas.
- Similarities with Keto: Both diets avoid processed foods and emphasize healthy fats like those from nuts, seeds, and oils. They also share a focus on low-glycemic foods that help stabilize blood sugar.
- Differences from Keto: Paleo allows for more natural carbohydrates from fruits, sweet potatoes, and starchy vegetables, making it less restrictive than keto. Additionally, paleo is less focused on achieving ketosis and more on the quality of the food consumed.
For those who value natural, unprocessed foods but aren’t ready to commit to the carb restrictions of keto, paleo offers a balanced alternative.
4. Carnivore Diet
The carnivore diet is an extreme version of low-carb eating, consisting entirely of animal-based foods. It includes meat, fish, eggs, and animal fats while excluding all plant-based foods.
- Similarities with Keto: Both diets are extremely low in carbohydrates and high in fat and protein, making ketosis likely for many carnivore dieters.
- Differences from Keto: Keto allows for plant-based fats (e.g., olive oil, avocado) and low-carb vegetables, whereas the carnivore diet eliminates them entirely. This diet is also more restrictive and lacks dietary variety compared to keto.
If you prefer a meat-heavy diet and don’t mind the restrictions, the carnivore diet might be worth exploring as a keto alternative.
5. Mediterranean Keto Diet
The Mediterranean diet is famous for promoting heart health through foods like olive oil, fatty fish, nuts, and fresh vegetables. The Mediterranean keto diet combines the principles of both diets, focusing on low-carb, high-fat eating with an emphasis on Mediterranean-inspired ingredients.
- Similarities with Keto: Like the traditional keto diet, the Mediterranean keto diet limits carbs and increases fats, particularly healthy fats like olive oil and omega-3s.
- Differences from Keto: Mediterranean keto includes a wider range of nutrient-dense, low-carb vegetables and encourages moderate protein intake from lean sources like fish and seafood.
This hybrid diet is a great choice for those who want the health benefits of both keto and the Mediterranean lifestyle.
6. South Beach Diet (Phase 1)
The South Beach Diet focuses on reducing carbs and emphasizes lean proteins, healthy fats, and low-glycemic carbohydrates. Its first phase is especially similar to keto.
- Similarities with Keto: During Phase 1, the South Beach Diet restricts carbs to 50 grams or less per day, which can lead to ketosis in some individuals. It also encourages the consumption of healthy fats and protein.
- Differences from Keto: The South Beach Diet is lower in fat compared to keto and gradually reintroduces carbs in later phases, moving away from the strict low-carb approach.
South Beach is ideal for individuals seeking a structured, phased approach to low-carb eating.
7. Modified Keto Diet
For those who find traditional keto too rigid, the modified keto diet provides a more flexible approach. It involves a slightly higher carb intake (up to 50 grams per day) while still encouraging high-fat and moderate-protein consumption.
- Similarities with Keto: The modified keto diet still prioritizes fat as the primary energy source and can induce ketosis, though less consistently.
- Differences from Keto: The slightly higher carb allowance makes this diet easier to maintain long-term, especially for people with active lifestyles or specific dietary needs.
This diet is perfect for individuals looking to reap the benefits of keto without feeling overly restricted.
Conclusion
The ketogenic diet has inspired numerous alternatives that cater to different lifestyles, preferences, and health goals. Whether you choose the Atkins diet for its phased approach, the paleo diet for its focus on whole foods, or the Mediterranean keto diet for heart health, there’s a low-carb option for everyone.
Each of these diets shares some similarities with keto, but they also come with unique differences that can make one a better fit for your needs than another. Ultimately, the best diet is the one you can maintain and enjoy while achieving your health and fitness goals. Always consult a healthcare professional before starting a new diet, especially if you have existing health conditions.
By understanding which diet is closest to keto and aligns with your lifestyle, you can embark on a journey toward better health and well-being.