Both the Whole30 diet and the keto diet have tons of hardcore fans. So if you’re trying to eat healthier or lose weight, is one more beneficial than the other? The answer is complicated, and might depend on your own individual needs and wants. But, first things first: As it turns out, in the Whole30 vs keto showdown, there are a few things in common. Both are low-carb diets that encourage you to focus on whole foods and steer clear of processed junk. And as you’ve probably already seen from your social feeds, both can be helpful for weight loss. But neither option is perfect, and the one that’s best for you depends on a few different factors. Here’s a look at how the two diets stack up and which option might be worth trying.
Whole30 diet basics
At its core, Whole30 is an elimination-style diet that’s designed to help users “reset” their eating habits and get a handle on their cravings. As an added bonus, it can be used to uncover food sensitivities that could cause digestive problems, skin sensitivities, or low energy. It’s supposed to be strictly followed for 30 days—so if you slip up at any point, you have to start over.
What you can eat on the Whole30 diet
vegetables and some fruit meatseafoodeggsavocadoolive oilnuts and seeds
Check out these 100 foods you can eat on Whole30.
What’s off-limits on the Whole30 diet:
grainsbeans and legumesdairybaked goods or foods with added sugarhighly processed snacks (like chips or pretzels)sugary drinks
Benefits of the Whole30 diet:
Enthusiasts say the diet helped jumpstart their weight loss and encourage them to adopt healthier habits. The eating plan also seems to help plenty of folks discover foods that they’re sensitive to.
Drawbacks of the Whole30 diet:
There’s not much in the way of research looking at the health benefits of Whole30, so it’s hard to say how it might impact dieters in the long run, the Mayo Clinic says. And because it’s so limited, it can be tough to stick with.
Keto diet basics
The keto diet is an ultra low-carb eating plan. It encourages eaters to get around 70 to 80% of their calories from fat, 15 to 25% from protein, and 5 to 10% from carbs. Keeping your carbs that low sends you into ketosis, a metabolic state where the body switches from burning carbs for fuel to burning fat. What you can eat on keto:
meat and poultryseafoodavocadoeggscheeseplain yogurt or cottage cheesenuts and seedsbutter, olive oil, coconut oilnonstarchy vegetablessmall amounts of lower carb fruits (like berries)
Check out our list of 150+ keto foods.
What’s off-limits on keto:
grainspotatoessweet potatoesbeans and legumesstarchy vegetables (like corn or peas)baked goods or foods with added sugarhighly processed snacks (like chips or pretzels)sugary drinks
Check out our list of keto sweeteners.
Benefits of keto:
A few smallstudies have shown that following a keto diet can promote quick weight loss. It might also help people with Type 2 diabetes improve their blood sugar and lose weight more effectively than other diets, found one review article. And anecdotally, many people say that eating keto boosts their energy and nixes their sugar cravings.
Drawbacks of keto:
Experts don’t know the long-term health effects of eating keto. Plus, cutting your carbs super low can lead to unpleasant side effects like constipation, headaches and bad breath (also known as the “keto flu”). Limiting food groups like grains, beans, veggies, and fruits can also make it tough to meet your nutritional requirements, say Mayo Clinic experts.
Whole30 vs keto: which is better?
Currently following a typical American diet? Trying either keto or Whole30 is a potential opportunity to eat healthier. “On Whole30 you’ll definitely reduce processed food and largely increase your fruit and vegetable intake,” says Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. It’s possible to eat better on a keto diet too—provided you fill your plate with healthy fats (like avocado, nuts, and seeds) and nonstarchy veggies instead of foods rich in saturated fat like bacon or cream. “Balance is key on a keto diet, so you should strive to add more plant-based, keto-friendly foods to your menu,” she says. What if you you have a specific goal in mind? Here’s a look at which diet might be a better fit if you want to…
Lose weight
Someresearch shows that keto diets can help with weight loss. As for Whole30? There’s not much research on it specifically, but it’s considered a low-carb diet, which studies show can also help you lose weight. Neither has been proven to help folks keep their weight in check long-term though. Keto dieters often regain lost pounds when they add carbs back into their diet, says nutrition expert Sarah Pflugradt, MS, RDN, LDN. Same goes for Whole30ers once they start reintroducing the foods they eliminated.
Identify a food sensitivity
If you suspect that certain foods might be messing with your digestion, causing skin issues, or just leaving you feeling sluggish, an elimination-style diet like Whole30 might be worth trying. “By removing most processed food and a large number of potential food irritants, Whole30 can allow you to discover how certain foods impact your body and health,” Palinski-Wade says.
Give yourself a reset
Feel like you need to wipe the slate clean and refresh your eating habits overall? Since it’s designed to be followed for a month before slowly reintroducing eliminated foods, Whole30 might be a good option. “It’s meant to be used as a launching pad into a general healthy eating lifestyle,” Palinski-Wade says.
Which diet is right for you—keto or Whole30?
Keto and Whole30 can be useful for jumpstarting your weight loss or adopting healthier eating habits. But because both eating plans are restrictive, they’re often tough to stick to, Pflugradt says. Just as important, neither has been shown to be effective—or safe—for the long-term. “Nutrient deficiencies are a big deal with both diets,” she adds. For instance, you might miss out on calcium or fiber by avoiding dairy, legumes, or whole grains. That’s not to say you can’t be successful following a keto or Whole30 eating plan. The key is eating a balanced diet that ensures you get the nutrition you need—and doesn’t leave you feeling deprived. Working with a registered dietician can help, says Pflugradt. And no matter what diet you choose, remember: Consistency is key. “Before starting any diet plan, these included, you have to be honest with yourself and ask yourself if you can truly see yourself sticking with the changes you are making for life,” says Palinski-Wade. Get the best keto diet results with these tips from experts.
Sources
Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for DummiesSarah Pflugradt, MS, RDN, LDN
