“I want to start dieting, but I don’t know which eating method to choose…”
Many of you may be feeling this way.

Lately, two approaches you often hear about are the Ketogenic Diet and the Low-Fat Diet.
Both are well known for reducing body fat, but in reality, their approaches — and even the foods you eat — are completely different.

In this article, we’ll compare the characteristics, advantages, and disadvantages of each, and help you determine which one is the best fit for you.

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What Is the Ketogenic Diet?

An eating method that drastically reduces carbohydrates to turn your body into a “fat-burning machine”

The ketogenic diet is a type of low-carbohydrate diet.
By severely restricting carbohydrate intake and increasing fat and moderate protein consumption, your body enters a state called ketosis — where fat becomes the primary energy source instead of glucose.

Key Dietary Features

✅ Carbohydrates: 20–50g per day or less (rice, bread, and pasta are not allowed)
✅ Protein: Moderate amount (about 1.6–2g per kg of body weight)
✅ Fats: Generous intake (avocado, nuts, olive oil, etc.)

Benefits

• Body fat tends to decrease quickly
• Reduced hunger and greater satiety
• Some report improved focus and performance

Drawbacks

• Very strict carb restriction with limited food flexibility
• “Keto flu” (fatigue, headaches) may occur at the beginning
• Difficult to maintain with frequent dining out or social events
• Highly likely to reduce muscle mass, meaning basal metabolic rate decreasing
• High risk of regaining the weight again

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What Is the Low-Fat Diet?

A traditional approach that reduces fat intake to lower total calories

The low-fat diet reduces dietary fat while consuming moderate amounts of carbohydrates and protein to create a calorie deficit and reduce body fat.
It has long been considered the “classic” dieting method in the fitness industry.

Key Dietary Features

✅ Fat: About 15–20% of total daily calories (fried foods and butter are limited)
✅ Carbohydrates: Moderate intake (rice, pasta, and fruit are allowed)
✅ Protein: Adequate intake (chicken breast, eggs, tofu, etc.)

Benefits

• Easier to adapt to a typical Japanese diet
• Greater food variety
• More flexible when eating out

Drawbacks

• Some people experience more hunger
• Fat loss may be slower compared to keto
• Cutting fat too aggressively may disrupt hormone balance

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So Which One Is Better? How to Choose What Fits You

Choose Ketogenic if you:

• Want to lose body fat quickly and having an event which you must lose weight
• Prefer feeling full and satisfied
• Don’t mind restricting rice or bread

Choose Low-Fat if you:

• Eat out frequently
• Love rice and bread
• Value long-term sustainability
• Prefer a more flexible diet

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At BEYOND Kichijoji, We Help You Find the Right Approach for You

At BEYOND Kichijoji, we don’t just provide training — we also offer personalized nutrition guidance tailored to your lifestyle and body type.

Our professional trainers will assess whether a ketogenic or low-fat approach suits you best and create a sustainable plan to help you achieve your ideal physique without unnecessary stress.

We currently offer free nutrition consultations along with personal training trial sessions.

We provide sustainable fat loss and lifelong body maintenance over short-term results. We do not believe in short-term dieting. We build bodies that last a lifetime!

Why not visit us and discover a diet plan you can truly stick with?

Let’s find the “sustainable diet” that works best for you — together.

Why not start with a free trial?

The trigger for physical change often comes down to
whether you can make the right start.

BEYOND Kichijoji offers
free trial training sessions and counseling.

If you’re wondering,
“What about my case?”
please feel free to reach out 😊

👉 We’ll help you find the method that works best for you — together.

Just 5 minutes from Kichijoji Station, 10 minutes from Nishi-Ogikubo Station, and 10 minutes from Mitaka Station.

A popular personal gym near Kichijoji Station with affordable pricing — highly recommended for women as well.

From weight loss and body transformation to posture improvement, leave it all to us.

We accept trial training sessions at any time 🔍

Personal Gym BEYOND Kichijoji

Address:
SAURUS Kichijoji B1F, 2-14-5 Kichijoji Honcho, Musashino-shi, Tokyo 180-0004

Business Hours:
Open ⋅ Closes at 10:00 PM

Phone: 0422-29-3050
Reservations: beyond-kichijoji.com

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Personal Gym BEYOND Kichijoji ANNEX

Address:
Kichijo Building 1F, 2-14-7 Kichijoji Honcho, Musashino-shi, Tokyo 180-0004

Business Hours:
Open ⋅ Closes at 10:00 PM

Phone: 0422-29-3050
Reservations: beyond-kichijoji.com

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For inquiries ⏬

BEYOND Kichijoji Official Website
TEL: 0422-29-3050
LINE: Tap here to add us as a friend!