What You Need to Know

Low Carb VS Keto

By Pam Nisevich Bede, MS, RD, CSSD, LD
ZonePerfect Nutritionist

December 2019

The keto and low carb lifestyles often get confused. The ZonePerfect Pros break it down for you.

Keto Macros VS Low Carb Macros

Keto Macros VS Low Carb Macros

Keto, AKA a ketogenic diet, is a way of eating that helps promote ketosis – the natural metabolic state when your body burns fat for fuel, instead of carbohydrates. Ketosis starts after you deplete carb stores and fill your plate instead with plenty of satiating fats and a moderate amount of protein. Not just any ratio of macros will work to get the benefits of ketosis. Through our expert research, The ZonePerfect Pros have found the purposeful, true keto macro blend for a keto lifestyle: 75% fat, 20% protein, and 5% carbs.

A low carb lifestyle cuts calories by limiting carbohydrates and replacing them with protein-rich foods and includes a variety of fat, vitamins, minerals, and fiber. The low carb lifestyle places less of an emphasis on fats (unlike keto) and focuses more on getting lean with a daily diet of high protein choices. The exact macros for a Low Carb diet are more flexible than keto; the ZonePerfect Pros recommend sticking to a ratio of: 15-25% carbs, 40-50% protein, 30-35% fat. With the extra dose of protein, this blend helps you fight hunger, gives you consistent energy, and nourishes your body so you can tone up and hit your goals.

Nutrition You Need for a Keto Lifestyle


Since Keto isn’t a low-carb or “all the meat you can eat” type plan, it’s important to seek out keto-approved foods. Find energy in fat sources such as coconut oil, ZonePerfect Keto shakes, vegetable oils, nuts, seeds, butter, avocado; and round out your plate with non-starchy vegetables (ie leafy greens), just enough protein from meat, vegetable sources, high-fat dairy, fish, poultry, eggs, and seafood; and a hint of berries or lower carb fruits and other foods that are rich in fiber, vitamins and minerals but also contain carbs.

Low Carb and the Power of Protein

Low Carb and the Power of Protein

Working hard to reach your low carb goals? Don’t let your day be derailed by empty calories from refined grains, sugar fixes, and carb-rich foods. Stay focused by filling up on nourishing protein-rich foods! In our research, experts have found that eating small amounts of protein throughout the day – 15+ grams per sitting, 4-6x/day – helps to continuously protect and fuel muscles, fights off hunger, and supports your hard work to tone up and get lean.

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