Let’s look at two popular diets that have been gaining traction in recent years are the low carb diet and the keto diet. Both diets involve restricting carbohydrates, but they differ in a few keyways.

The low carb diet limits the consumption of carbohydrates. Carbohydrates provides our bodies with energy, like fuel to a car. They are found in foods like bread, pasta, rice, potatoes, and fruit. There are no set of rules for a low carb diet, but most people aim to consume between 50 and 100 grams of carbohydrates per day.

The keto diet is a more specific type of low carb diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. The goal of the keto diet is to put your body into a state of ketosis. Ketosis is a process when your body burns fat for energy instead of carbohydrates. In order to achieve ketosis, the body needs be deprived of carbohydrates.

So, which diet is right for you? It depends on your individual goals and needs. Both diets can be effective for weight loss.

If you have any health conditions, such as diabetes or heart disease, it is important to talk to your doctor before starting any new diet.

Here is a comparison of the two diets:

Plant Based Low Carb Diet

  • Carbohydrate intake: 50-100 grams per day
  • Benefits: Weight loss management, improved and balanced blood sugar, reduced risk of heart disease
  • Food Examples: Leafy vegetables, shirataki noodles, tofu, cauliflower, broccoli, bell peppers, mushrooms, asparagus, zucchini, spinach, green beans, brussels sprouts, cucumbers, celery, tomato, radishes, eggplant, cabbage

Plant Based Keto Diet

  • Carbohydrate intake: 20-50 grams per day
  • Benefits: Weight loss, improved blood sugar control, reduced risk of heart disease, increased energy levels
  • Food Examples: Leafy vegetables, shirataki noodles, cauliflower, broccoli, bell peppers, mushrooms, asparagus, zucchini, spinach, avocado, green beans, brussels sprouts, cucumbers, celery, tomato, radishes, eggplant, cabbage, tofu

Ultimately, the best way to decide which plant based meal plans is right for you is to talk to your doctor or a registered dietitian. They can help you create a plan that is customized to your individual needs and goals. 

Focus on whole foods, not processed food, such as plenty of vegetables, fruits, some nuts, legumes, beans, tofu, tempeh etc.

Whatever food plan you chose, remember everything in moderation and calibrate your lifestyle.