If you’re looking into diets for weight loss or maintenance, you’re likely confused as to which type of diet really works best. Nutritional advice is everywhere, and it can be hard to tell what you should follow.

You’ve likely encountered the terms “low carb,” “calorie deficit,” and “keto” before. But how do they really work? Let’s get into the basics to help you choose what fits your body and lifestyle.

What Does a “Low Carb” Diet Mean?

A low-carbohydrate or low-carb diet reduces foods that are high in carbohydrates. These include rice, bread, noodles, pastries, and sweets. A low-carb diet focuses on other macronutrients like protein, vegetables, and fats.

Carbohydrates are the body’s main energy source, but eating too many refined carbs may lead to weight gain and blood sugar spikes. Reducing carbs can help improve blood sugar control and help with weight loss, especially for people with insulin resistance or type 2 diabetes.

When considering this diet, it’s important to know that carbs are not the enemy. Cutting out too many carbs can lower energy levels, especially for physically active individuals.

Avoiding fruits, vegetables, and whole grains may also lead to digestive issues if food choices are not balanced.

What Is a Calorie Deficit?

A calorie deficit happens when you consume fewer calories than your body uses in a day. Calories come from food intake, while your body burns calories through daily activities like walking, working, and even breathing.

A calorie deficit is the main requirement for weight loss. This means that regardless of the type of diet you follow, weight loss occurs only when your body uses more energy than it receives from food.

A calorie deficit diet may include:

• Smaller food portions

• Drinking water instead of sugary drinks

A calorie deficit diet does not require cutting out entire food groups, which makes it easier to follow long-term. It also doesn’t require you to skip meals. 

It’s also important to note that restricting your calories too much can backfire. Eating far below your needs may cause fatigue, irritability, nutrient gaps, and muscle loss, so it’s best to avoid doing so.

The quality of your food also matters. A calorie deficit composed of sugary or highly processed foods can still harm your blood sugar, cholesterol, and energy levels. Remember to still eat balanced meals to avoid fatigue and nutrient loss.

Growing teens, pregnant or breastfeeding women, and people recovering from illness should also not aim for a calorie deficit without medical advice.

What Is a Keto Diet?

The ketogenic (keto) diet is very low in carbs and high in fat. It typically limits carbs to about 5-10% of daily calories and increases fat intake to induce a state of “ketosis.”

In ketosis, the body burns fat for energy instead of carbs. Research shows keto can lead to fast weight loss and may help manage epilepsy and blood sugar levels in some people.

Common keto foods include:

• Eggs, fish, meat, and chicken

• Oils, butter, and avocado

• Low-carb vegetables

However, keto is strict and difficult to sustain long-term. Removing rice, fruits, and many vegetables may increase the risk of nutrient shortages if not carefully planned. 

Some people also experience side effects such as fatigue, headaches, and constipation, especially during the first weeks.

Medical supervision is important here, as keto diets may not be safe for people with kidney disease, liver issues, or a history of eating disorders.

Which Diet Works Best?

There is no single “best” diet that works for everyone. The most effective plan is one you can follow safely and consistently in the long run. 

Always talk to your doctor before starting a drastic change in your diet. Also, remember that weight management and overall health also depend on consuming balanced meals, engaging in regular physical activity, getting sufficient sleep, and managing stress effectively.